The pull-up is so difficult because it requires strength in several key muscle groups that tend to be weak.

And, they require your entire body to get these muscles to work together 🔑AS A UNIT BABY🔑 while lifting your entire body weight 🤪🍆😈
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The below exercises are crucial to mastering pull-up strength and stability ⬇️

🚨 Although disclaimer it`s not limited to just these and you need a comprehensive program that is challenging your total body strength multiple times throughout the week 😘
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⚡️Scapular pull-ups: The shoulder blades are a crucial part of pull-ups. I could write paragraphs about the importance of scapular stability strength for all lifts... just do these lol

⚡️Hanging leg raises: core strength is a CRUCIAL aspect of pull-ups. Bonus, these also help grip strength and the endurance of your back muscles.

--> If you cant do these yet work on hollow holds, hanging hollow holds, lying reverse crunches, and cable crunches.

⚡️Face pulls: Shoulder/rotator cuff health- rear deltoid and upper back strength (rear delts are often overlooked), injury prevention AND scapular stability. I do these before nearly every pullup sesh.

⚡️Lat pulldown: This is the SAME movement pattern but stabilized and in reverse lol.

I cannot express the game changer it is to LOCK 🔒 IN the TECHNIQUE with lat pulldowns...... most people are doing crappy pulldowns and not optimally even targeting their lats. Dial in your form and technique

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❣️Other exercises you can work on:

Dead hangs
Negative pull-ups
Inverted rows
Assisted pull-ups

❣️Important to note:

Technique is key. Doing 2 strict pull-ups with good form and full ROM will get you further than flailing around crappy reps.

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✅ Link in bio 🔗 for 1:1 high level coaching 🔻

If you are done guessing your way around the gym with BLA results -

And ready to totally TRANSFORM your physique and elevate your entire fitness lifestyle 💖💖 ...

The difference between JUNK volume and EFFECTIVE volume- is one of the biggest reasons why you`re NOT SEEING RESULTS🔻

What`s shown in this reel is the same set:

1️⃣ The first clip is the majority of the reps that will fatigue the muscle.

❗️This is where most people stop- when they`re tired

2️⃣ The second clip is what my LAST 2-3 reps look like- these reps significantly SLOW DOWN:

❗️These are the reps with enough force to actually stimulate muscle GROWTH.

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📣 A lot of you ladies think they`re doing working sets but in reality you are just fatiguing the muscle and the effort is not near enough mechanical tension to stimulate GAINS

Meaning- you can very well be spending hours and hours in the gym, and your efforts will never show in the mirror yo 🥲

🔑 Learn how to TRAIN 🔑

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✅ IMPORTANT DISCLAIMERS :

❕Am I sacrificing form or ego lifting? No. My form is locked the fck in to the end 💅

❗️The foundation for progressive overload is dialing in form and technique- hard working sets are a SKILL. Learn how to lift properly.

❕Do you need to being going to failure every single set and hobbling out of the gym? NOOO

But hard working sets should be at least 1/3 of your training.
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✅ COMMENT "GUIDE"

And I will send you my free 17 page blueprint with the exact strategies for :

▪️Working smarter - not harder
▪️Building muscle 101
▪️Sustainable fat loss
▪️Creating a lifestyle of fitness that feels aligned to you

Xoxox
_ ...

Which of my personalities will it be today?? Always a fun surprise 🥰🥰🥰

Who can relate 😂
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#gymhumor ...

My page is for women who are remembering IYKYK 🔮

It`s so much more than lifting ✌️

It`s a fire in my veins to be everything they told me I couldn`t be (and so much more)

It`s an itch under my skin to take societal norms and tell them to disrespectfully fck off

Its millennia`s of misogyny, gaslighting women that we`re the weaker sex- when we are literally the portals to men`s fucking existence lmao
_

Lifting gave me a place to rise from the ashes

Not just to from my personal disempowerment

But from liftimes of patriarchal conditioning that tried to put women`s power in a box

🔥 My message to every woman looking to start: you STRUT into that male dominated weigh groom and grab that set of dumbbells, even if you`re shaking at first

Push the weight. Get strong as fuck.
IT FEELS SO GOOD OMG

Do it for yourself- and do it for every woman who still doesn`t have BASIC HUMAN RIGHTS

Ily 🤟

PS THANK YOU TO MEN WHO DO SUPPORT WOMEN 💕💕💕💕💕
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Neptune just moved into Aries yesterday 🔪

Hiding is over

If you`re feeling like you want to scream and be authentically SEEN and not GAF who sees you, its because the dark feminine is rising ♈️

LFG ladies ⚔️😘🔥

#motivationmonday #strongasamother

🔥🔥🔥 ...

From my past self who was a doormat to fear, who decided to take her power back, and became a woman who fought like hell to create a different life and identity for herself.

If I can do it, anyone can

Just 5 years ago, my deep story was that I was broke, broken, unworthy of love, unworthy of success.

.....It`s crazy the self imposed prisons we allow ourselves to live in.... 💕

My fear of staying where I was finally became greater than my fear of evolving.

So:

I stopped pointing the finger outside of myself, and took a long look in the mirror.

I decided to destroy the beliefs that told me I was a victim, and started relentlessly gaslighting myself into new timelines of success, love and abundance

I decided to stop reacting to my circumstances and start demanding a different energetic reality.

I started pouring in to my own heart and my own soul, learning to love myself on levels I never had before.

I started setting firm boundaries and clear standards for my values.

And over time my entire identity has changed. My entire life has changed. I became the woman I use to only dream of being.

_

Oftentimes we don`t "deserve" our circumstances-

But we always have the responsibility for our state of consciousness within them.

We have two choices:
Be a victim to our circumstances
Or use them as lessons and initiations for our highest potential.

If you are not taking responsibility for this simple choice, you are not taking responsibility for your life.

And the patterns will never change 💕

To the woman a few steps behind me: please know that you have magic inside of you. The power is already THERE. It has been there all along.

And LADIES for the love of God PLEASE START LIFTING. K thanks.

Your life changes the very moment you decide it does.

Xoxoxox ...

PARADIGM SHIFT and Venus retrograde reflections below 🦋🔻

If you are alive- you ARE ON your health and fitness journey. Your "health and fitness" journey - is simply: your life.

💡If you are currently being sedentary on the couch eating Doritos and breaking promise after promise to yourself that you`ll "start" while hating the way you look & feel 🔻

✔️ Thats your health and fitness journey right there.
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💡I cannot stress this enough: learn to make health and fitness your LIFE style-or you will never succeed 💖

I TEACH my clients how to do this sustainably - through the holidays, through summer break, through vacations, work travel, though heartbreak, through discouragement, through being mf-ing ALIVE

Stop waiting to start while life is leaving you in the dust 💨
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💖 VENUS RETROGRADE (this bitch lol 🙏) is asking us to review and reassess:

🪄Our self WORTH
🪄Our VALUES

❓Are your priorities in alignment with your values? 🔻

•It feels like crap when you are constantly settling and tolerating a life that is below your potential

•It feels like crap to continually break promises to yourself

•It feels like crap when you are living in misalignment

💡 Every time you make an excuse to not show up for yourself, you are reaffirming the program in your mind that you aren`t worthy of making yourself a priority
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💖 I challenge you: write down a detailed list of everything you truly VALUE in life. Write out the dreams that feels magical to you

❓Where is the misalignment in your daily habits and choices?

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At the root of what I do: I help women cultivate a LIFE style of health and fitness that feels ALIGNED to them

I help women realize their magic was there all along... that they are WORTH prioritizing their mthr fkn potential

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There is NO "right time" to start LIVING all you desire...

There is only the gift of time- and what you chose to do with it

My DMs are whole-heartedly open if you`d like to discuss my 1:1 coaching program. I`d be honored to work with you

💖 ...