Another @wflworldrun done!!!!🦋
This run holds a special place for me not only because its goal is to fund spinal cord research but also because it's a fun concept accessible for all levels. You can easily see your progress over the years and challenge yourself to go further before the catcher car gets to you.
This was my 3rd WFL, the last one being 5 years ago.
I ran this race back in 2020 and 2021 during Covid lockdown to challenge myself on a longer distance while training exclusively on short distances. Awful idea, awful experience, but I wanted to challenge myself again and see if I can run at a comfortable pace without overkilling myself like I've done in the past. HUGS to @emmafol1 who saved my last bit👑
I'd say this counts as a green light to start training more regularly for my first semi-marathon coming up in August🙂↕️
#wingsforlife #wingsforlifeworldrun #running #frenchriviera #motivation
Don't sleep on those if you want to develop your upper body strength and power!⭐️
If your goal is to gain pure strength, do barbell rows and pulldowns with heavy weight but fewer reps (4x4 close to failure with 4' of rest for example), pushups with a long lowering phase (5 seconds) or an added plate on your back.
Medecine Ball and landmine exercises are going to teach your body how to produce force fast : the essence of power training. The weight should be light enough for you to be explosive. You can do 3 sets of 6-8 reps with a 2' rest for example.
Let me know which upper body exercise should be added to the list🫣
#upperbodyworkout #backday #strength #gymtips #chestday
Once you realize how much power you actually have over your own life, the possibilities become endless ! Doors you never imagined start opening and the path forward becomes a lot clearer⭐️
#gym #strength #training #motivation #discipline
Busy life but want to get a quick workout done that leaves you satisfied and happy?🦋
Circuit trainings might be just what you were looking for : you can adapt the working and resting times depending on your level and choose the number of repetitions depending on how much time you have👯♀️
I recommend the 40"20" format for intermediate-advanced athletes : 40s allows enough time to challenge muscular and cardiovascular endurance, while the 20s rest helps maintain movement quality and intensity across the circuit. This format creates an efficient workout that develops stamina (dancers, you neeeeed that) and overall conditioning !!!
1️⃣Squat + Push Press
A full-body exercise that links lower and upper-body power. The squat activates the legs, while the push press drives the weight overhead using the shoulders
💃🏼 Helps develop more powerful jumps and quicker level changes
2️⃣Pushups
An upper-body and core exercise that strengthens the chest, shoulders, and triceps
💃🏼 Useful for upper-body control, posture, and transitions after floorwork
3️⃣Box Jumps
An exercise that develops explosive leg power and coordination
💃🏼 Helps improve jump power and dynamic movement
4️⃣Medicine Ball Slams
A powerful movement that trains explosive strength and coordination through the core, shoulders, and hips (can be done both standing or on knees)
💃🏼 Useful for stronger, more explosive upper-body movements
5️⃣Superman Hold + Overhead Press
Builds posterior-chain endurance and shoulder stability by engaging the lower back, glutes, and upper back while pressing overhead
💃🏼 Supports posture and helps prevent injuries during grooves, dynamic arm movements and floorwork
6️⃣Single-Leg Deadlift + Knee Drive
Develops single-leg strength, stability, and coordination while engaging the glutes and hamstrings
💃🏼 Helps with balance, landings, turns, and controlled transitions on one leg
#gym #training #conditioning #dancer #coach
Investing in ankle stability training in 2026 because :
- it reduces the risk of injuries such as sprains
- it improves balance and control on unstable ground
- strong, stable ankles protect your knees and hips by keeping a correct lower body alignment
- strong, stable ankles allow better force transfer from your leg to the ground, helping you run, jump and change direction more efficiently
What's one exercise that has humbled you the most?😩
#gym #rehab #strength #stability #training
working hard for that big back and strong glutes ;)
Thanks to my injury (you won't be hearing me say this twice), I've been able to train back and chest on two separate days while miserably missing leg days...🥲
This weekend's program consisted in a full back and biceps day with some additional stability work and my second proper leg day (first without pain) since my ankle sprain (yay🤸♀️)
Just a quick reminder that everything eventually falls into place and that setbacks are necessary for growth🌱
#training #gym #motivation #weightlifting #strength
Pushup tips🌟
Pushups have always seemed so hard to do and I've only recently achieved my very first pushups despite my 4 years of lifting... so no they're not a common skill that you're just born with🙂↔️🙂↔️🙂↔️
For dancers, it's important to have enough upper body strength for quick transitions after floor sequences and for level changes ;)
✨Eccentric pushups :
The controlled lowering phase emphasizes eccentric muscle contraction, which increases muscle tension and fiber recruitment, improving strength, control, and core stability. These modified pushups teach your body the right movement pattern, therefore making full pushups easier to do later💪
✨Bench press :
This exercise mainly strengthens your chest but also helps improve shoulder and core stability, all necessary for pushups. The heavier you can press the bar, the easier it will be to push your own body weight.
Progressive overload means gradually increasing the challenge of your workouts by adding more weight, doing more reps/sets, changing the tempo etc.
That means in each training you should try to go a little heavier or do more reps.
A very efficient method consists of pyramid sets : increase the weight while decreasing the amount of reps.
1st set : 6 reps
2nd set : 4 reps
3rd set : 2 reps
! this is just an example !
For beginners, master the technique first before lifting heavy !!!🕺
✨Core work
I like to think a pushup is like a moving plank. Your core is what keeps your body straight throughout the movement and stable from shoulders to heels while your arms press. The best tip I could give you is to train dynamic planks (shoulder taps, plank drags...) to force your core to stabilise and resist rotation, shifting or collapsing, while there's movement involved. If your core can control instability, your body stays straight, your force transfers better and your pushups look cleaner🌟
#gym #pushups #strength #coach #training
for injury prevention, lighter feet, more power and better body control😋
Most dancers, whether they're professionals or amateurs, do not know how to take care of their bodies, resulting in unwanted injuries throughout their career or years of practice. By developing strength and speed amongst other factors, you can not only avoid injuries but observe considerable progress in choreography and overall performance. Conditioning for dancers is as important as it is in any other discipline, however too many dancers are still sleeping on it!
It's time to start taking care of our bodies to meet the crazy physical demands of dance🌟
dc🕺 @maurovdkerkhof@alyshapercy@omarkhdiri
#dance #coach #strengthandconditioning #conditioning #gym
hiiii welcome to my new account where i'll be documenting my training journey as an athlete and coach !! i'm so excited and hope that you're ready to follow along🥰
now that i've broken the ice, it's your time to confess : what is something you'd like to see me post about?😋🦋
#strengthandconditioning #dancer #gym #coaching #fitness
