Certified. 🪢✨
Rope flow has completely changed the way I move, train, and connect with my body — and today I made it official. So grateful for this journey and everyone who's been part of it.
If you've ever been curious about rope flow, this is your sign. The movement never lies. 🌊
Thank you @mihoaraki_ and @mrezapratamap for the course!
#RopeFlow #Certified #MovementCulture #RopeFlowLife
Had the opportunity to compete in MDW Landmine Competition 2026
It was a blast
Managed to beat my personal record (30kg clean and jerk to 37.5kg)
Hope to compete again and crush another record next year!
Landmine work has a place in a lot of programs.
It gives you a nice mix of strength, control, and freedom to move — especially through the shoulders, trunk, and hips.
I like it because it can be used for a lot of goals:
• power
• rotational strength
• core control
• athletic movement patterns
Not every exercise needs to be complicated. Sometimes changing the angle changes everything.
What’s your favorite landmine variation?
Most people:
❌ Want perfect push-ups instantly
❌ Fail → quit
Reality:
✔️ Start where you are
✔️ Progress gradually
✔️ Stay consistent
This isn’t talent. It’s patience.
What step are you on?
Injury doesn't mean you stop moving completely
But it's actually the other way around, you gotta load the injured part properly so it can get back to normal again.
Here's the update of pec Strain from 2 weeks ago. But now we're already doing push ups, dumbell presses, ball throws and some sled push to load the pec muscle.
Load the injured part properly so you can move freely again!
Sometimes it just takes 10 minutes to release and return muscle to its usual range of motion
If you have problems like this, come and see me and see if I can help
Day one or one day… she stopped talking and just did the work.
First session the mace was all over the place. No control, no rhythm. Normal.
Now? Smooth 360s. Timing locked in. Shoulders moving the way they should.
This is what actually happens when you stay consistent. Nothing fancy, just reps done properly.
Most people quit before it starts to look like this.
She couldn’t lift her arm overhead.
Looked like a classic “frozen shoulder” case…
But it wasn’t.
👉 The real issue? Pec minor strain + poor shoulder mechanics
Instead of forcing stretches or avoiding movement, we worked on:
✔️ Isometric chest activation
✔️ Controlled arm circles
✔️ Wall push-ups to restore movement
⏱️ In just 1 session:
Range of motion came back
Pain significantly reduced
Lesson:
Not all shoulder pain = joint problem
Sometimes it’s just muscle imbalance and positioning
Fix the cause → movement returns fast.
📩 DM me “SHOULDER” if you want help diagnosing yours
On last landmine class we tried to check our 1RM clean and press with the landmine. This is the result
Thank you to @paravans@dionysiussubali@freska_yuliani and @khairaz for joining and trying your best!
@paradigmfitnessindonesia is going to have an awesome landmine competition in May! Stay tuned!
4 months update on kak Ekel's progress
From constant knee pain and fear of running, jumping, squatting to squatting with weights, jumping and hoping to run again soon.
It takes consistency and hard work to get here, but it's all worth it in the end
59 years young and officially out-pushing the "standard." 🔥
Most people think that as we get older, we have to scale back. I tell my clients we just have to train smarter.
Age is a number; strength is a choice. Ready to redefine what’s possible for you? Let’s get to work. 🤜💥🤛
From 23% to 17% body fat, this journey has been all about consistency, showing up on the hard days, and trusting the process. Look at that definition! 💪✨ So proud of this progress and the strength built along the way.
Very proud of what @dr.innejane has accomplished! 🔥 🔥 🔥
