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Changing your life for the better doesn’t mean the old feelings disappear overnight.
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Sometimes your mind is still fighting battles your life already walked away from.
That’s trauma. That’s growth. That’s healing.
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Keep going anyway.
Because healing isn’t always feeling better… sometimes it’s learning not to go back to what broke you.
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#QuietGrind #InnerWork #HealingSeason #DisciplineOverEverything #GrowthMindset
🔥UPPER BODY CONTRAST SESSION🔥
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Rest: 60–90 sec after each superset
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Block A-Horizontal Push
1A. DB Chest Press
3 sets x 6–8 reps
1B. Banded Plyo Push-Ups
3 sets x 5 reps
*Controlled down → explosive up*
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Block 2 – Vertical Pull
2A. Weighted Pull-Ups
3-sets x 4–6 reps
2B. Vertical Band Pulldowns (speed reps)
3-sets x 6–8 reps
*Heavy pull → fast contraction*
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Block 3 – Vertical Push Power
3A. DB Push Press
3-sets x 4–6 reps
3B. Med Ball Overhead Slams
3-sets x 5–6 reps
*Transfer force → violent finish*
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Block 4 – Horizontal Pull
4A. Chest Supported KB Incline Rows
3-sets x 6–8 reps
4B. Inverted Hand Release Rows
3-sets x 6–8 reps
*Strength → explosive intent off the release*
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Accessory (2-Rounds, Minimal Rest)
DB Incline Chest Press x 8–10
DB Lateral Raises x 12–15
Cable ½ Kneeling Face Pulls x 10–12/
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❕Got a question? 🤷🏽♂️
❕Drop it in the comments 🗣️
❕Hit the link in bio— let’s work 💪🏽🥊
🎥 @estalainerz
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#Mindsetiseverything#mentalhealthmatters#moveforward#workoutmotivation#QuietGrind
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I’ve walked miles in my own past, through pain, through silence, through lessons that shaped me.
Healing taught me how to sit alone and still stand strong.
I don’t need apologies… I’m focused on winning.
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#Mindsetmatters#lifequotes#mentalhealthmatters#moveforward#QuietGrind
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In this drill we’re working lead foot control — Southpaw vs Orthodox.
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Use the jab, knock down the lead hand, and mix in feints to win position.
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Win the lead foot, win the line of fire. 🥊
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“Save & practice later”
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❕Got a question? 🤷🏽♂️
❕Drop it in the comments 🙋🏽♂️
❕Hit the link in bio— let’s work 💪🏽🥊
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#Boxingcoach #BoxingisLife#BuiltNotBought #Mindsetmatters #fitnessmotivation
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Power, rotation, acceleration/deceleration, and plyometrics aren’t just for athletes—they’re what keep adults moving well, reacting fast, staying resilient and maintaining strength for life. But this type of training has to be taught based on where each individual client is, with the right progressions and regressions. That’s what keeps us going.
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Train-strength-power-rotation -plyometrics
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❕Got a question? 🤷🏽♂️
❕Drop it in the comments 🙋🏽♂️
❕Hit the link in bio— let’s work 💪🏽🥊
🚹 Fit by @vuoriclothing
🎥 @estalainerz
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Handled things I don’t speak on.
Fought battles nobody saw.
Stayed solid when it would’ve been easier not to.
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I’m still here.
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Y si corres por distancia o velocidad, nada de eso me importa a mí.
Tu forma tampoco tiene que ser perfecta,
solo sé que alcanzarás tus metas con estos…🎤🎶💃🏽
Or something like that…
@fftstrong and I are back at it again with a full-body workout to help you move properly, with purpose!
Here’s what we did…
1) Back Squat
2) DB Incline Press
3) Lat Pulldown
4) Kickstand RDL
5) Calf Raises
6) Tricep Press-Down
7) Bicep Curl
He had to coach me through a few things, so we missed our conditioning…
But, that’s no excuse for you!
Be sure to add your own at the end.
If you need help structuring your workout, diet, or both; DM me for information on programs and 1-on-1 training!
What’re you waiting for? It’s already 80 degrees today…👀
As always, I hope y’all enjoy hitting this workout as much as we did putting it together.🫱🏽🫲🏼
Life taught me through experience.
Now I move with peace, not noise.
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“Experience is the real teacher.”
“Peace is earned, not found.”
“Silence is a different kind of power.”
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In this drill we’re working on punching and counter punching off the lead hand frame. And because most people forget to show options vs southpaws 🥊 we added that too. 🥊
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“Save & practice later”
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❕Got a question? 🤷🏽♂️
❕Drop it in the comments 🙋🏽♂️
❕Hit the link in bio— let’s work 💪🏽🥊
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#Boxingcoach #BoxingisLife#BuiltNotBought #Mindsetmatters #fitnessmotivation
You don’t find yourself when everything’s perfect.
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You find yourself when life gives you every reason to quit… and you choose not to.
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❕Got a question? 🤷🏽♂️
❕Drop it in the comments 🙋🏽♂️
❕Hit the link in bio— let’s work 💪🏽🥊
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Faced what I tried to run from.
Sat in rooms that forced growth.
Leaned on faith when nothing made sense.
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Took chances on myself… even when I wasn’t ready.
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No noise. No shortcuts.
Just discipline, healing, and belief.
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This isn’t luck
This is the work.
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#Mindsetiseverything#mentalhealthmatters#moveforward#BuiltNotBought#faithoverfear
