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THE ULTIMATE TEST

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How To Build A Complete Full Body Workout

supersets; bigger chest; superset upper chest; bigger chest

3 Supersets To Grow A Stubborn Upper Chest

paleo diet pros, paleo diet cons, paleo diet advantages, paleo diet disadvantages, the force academy

The Pros And Cons of the Paleo Diet

exercises for vertical jump; supersetrs

3 Supersets To Increase Your Vertical

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5 Versatile Meals Good For Both Bulking & Cutting

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5 Muscle Building Tips for Skinny Guys

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couple lifts from past few weeks. In case you we’re looking for me. Haven’t posted in a long damn time.

Clip 1️⃣ Back Squat 405 for 3 reps.
Clip 2️⃣ Deadlift 425 for 3 reps.

Maintaining strength with just a few lifts per week. God bless 🙏🏾

#Strength
#LessIsMore
#MaintenanceMode
#TheForceAcademy

The work speaks for itself @hwayz_ys 🤝 1 year

The work speaks for itself @hwayz_ys 🤝

1 year & 65 pounds between both pictures.

When you fall into a rabbit hole & reach the point of almost no return, you do something about it.

All I said was “show up” and “start using your common sense with food.

In the words of the great @timgrover “It doesn’t take a degree in nutrition to know it’s better to eat grilled chicken than a bag of chips.”

We got the engine started, built momentum, reinforced good habits, my guy started seeing results.

The rest is history 🙏🏾

We’ll be back with the completed transformation sometime next year.

#TheForceAcademy

Two movements for your amusement you can add to yo

Two movements for your amusement you can add to your training this week.

Clip 1️⃣ & 3️⃣ - Split Stance Trap Bar Squat

Using a narrow stance to mimic a “take off” position in basketball. This also hits the quad really hard compared to a wide stance due to more knee flexion IF you want to annihilate your quads. I’m slowing becoming a big fan of the short stance over the wide stance in the split squat position - this is a topic for another day.

Clip 2️⃣ - Front Loaded Lateral Lunges

I’ve personally never been a fan of front loaded movements like the front squat due to my own wrist and shoulder mobility (there are other alternatives just as good in my opinion). Also been under training frontal plane movements for a long time. This one hit different. You can work on multiple aspects related to athletic performance all at once - lateral force production, hip flexor strength, single leg stability, just to name a few. The exercise looks cool too let’s be honest. Gotta thank @vernongriffith4 for this one.

Get after it 💪🏾

#TheForceAcademy

Nancy is the prime of example of a complete lifest

Nancy is the prime of example of a complete lifestyle change and elite level dedication.

There’s about 6 months and a 30 pound difference between both pictures.

I’ve tried to put her transformation into words and I can’t. It’s been weeks. I’m still in awe. 🤦🏾‍♂️🔥

She can do push ups with ease, chin ups, I’ve witnessed her hip thrust over 300 pounds, deadlift almost 200, the list goes on.

The most important part?
She’s happy & feels 100x more comfortable in her own skin.

When you put in the work the results will do the talking. 🤝

Couldn’t ask for more as a coach.

#TheForceAcademy

A couple posterior chain movements that have been

A couple posterior chain movements that have been a part of the rotation the last few weeks. Including but not limited to 👇🏾

1️⃣ Seated BB Good Mornings.
2️⃣ SL BB Romanian Deadlift.
3️⃣ DB Hank Plank Row.
5️⃣ Standing BB Good Mornings.

Reasons for these:

💡 The erectors usually take a beating during heavy deadlifts, and this manifest itself with lower back pain for the next few days. Could be due to a weak core, anterior pelvic tilt (to name a few) but it could also just be weak errectors. We fight that with Seated Good Mornings. By sitting down, you now isolate the lower back and build strength in what would be the weak link. It’s also a sneaky hamstring exercise too, proceed with caution.

💡 The single leg hip hinge is probably the toughest one here. It requires immenseeee pelvic control to keep both hips aligned which most can’t do. (I’ll probably post another video to help with that). We use this one to increase single leg hamstring strength and overall single leg stability.

💡 The plank row is a 2 bird one stone approach, building upper body strength and core stability. These can be a part of a full body or a pull workout as one of your main movements.

💡 The standing Good Morning is a progression from the seated version. My busted ankle can’t load with anything heavy atm 😂 so right now loading the hip hinge with a barbell on the back will do.

Wish we caught the assisted Nordics on camera. 🥲 You can throw that one in there too.

#TheForceAcademy

💥 REVERSE TREADMILL SPRINT 💥 I see three pr

💥 REVERSE TREADMILL SPRINT 💥

I see three practical uses for this exercise👇🏾

1 - demands of the sport & energy systems development - basketball and football players most noticeably cornerbacks & linebackers, require to back pedal in their respective sport. I see a direct carryover. 🏀 🏈

2 - quad finisher - The burn with this one is I N S A N E 🤣🥵 It will drive metabolites into the quad and cause a hypertrophic response. Smaller quads should definitely benefit from this one at the end of a killer leg workout.

3 - knee/achilles/hamstring rehab? The pace in this one was pretty fast but a slower pace or reverse sled walk could be used to reinforce lower body muscles during the rehab process for athletes unable to run. The ones with enough strength & ROM could perform this exercise exactly as shown. I know @kneesovertoesguy used to preach alot about reverse treadmill walking. Holding onto the handles on each side to reduce one’s bodyweight. Heel elevation throughout the entire exercise for increased muscle activity in the tibialis, VMO, & improve ankle stiffness.

Once again, just thinking out loud with this one 💡 Share your thoughts in the comments & incorporate as you see fit. 🤟🏾

We performed 5 sets of 200 steps.

#TheForceAcademy
#strengthandconditioning
#appliedperformance

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