Inner Drive Fitness

Hello! Hope everyone is enjoying their Tuesday. A stability ball circuit with a little more emphasis towards the backside and core. 1. Bridge on ball with Rotation-> keep hips up, strong glutes and smash those palms together for some upper body activation. 2. Single leg Hinge (Ball variant)-> push the inside leg against the ball, good brace, and may need to adjust to find the right spot for yourself. Good tension on this, gonna be harder than it looks. ... 3. Elbow Roll-Outs (variations)-> just holding this one is a great start, the upper body movement can be partial range at first too. Work up to it. Different low body positions allow for some variety, but all are challenging. 4. Straight Leg Bridge w/ Heel touch-> good brace and own your position, not too fast We want to keep that posterior chain a happy camper, any questions just reach out. Hope everyone is doing well and keeping safe, gonna be through this soon. Then it’s major time to thrive #innerdrivefitness #justdudas #stabilityball #posteriorchain #movewell #moveoften #movewithcase #dudastogether #dudasfitness

Happy Monday! Here’s a single band ground based circuit for the folks stuck at home, and have a band. As always, these exercises can be regressed to holds, less movement, or even done without a band. 1. Band Resisted Bird Dog Reach-> make sure band is secured to the foot, 8-10ea side 2. One Leg Glute/Hip Bridge-> loop the band around foot a couple times, good brace, 6ea side w/ good pause... 3. Lying Mackenzie Press Variation-> create X w/ band, big brace for the leg extension, can keep legs in if unable to keep legs out is a little out of capacity(low back). Last rep was an upgrade pressing w/ legs out 4. Side Lying Leg Raise w/ Hip Flexion (top leg)-> loop the top foot and make sure to hold band down w/ bottom foot 5. V-sit w/ Band Pull -> if need to step back from v-sit can lie down and bring the legs into the 90/90 position, don’t shrug as you pull the band apart. Hope everyone has a great week, any questions just let me know. I’ll be willing ya good vibes my peeps, much love #innerdrivefitness #justdudas #dudastogether #bandofun #movewell #moveoften #goodvibes #outdoors #dudasfitness

Hey there! Hope everyone is having a great day! Today we have a body weight circuit with emphasis towards stability work in the shoulder, hip, and ankle. Plus the core stability required on all sides. Good motor control is built on good joint stability (which is preceded by good joint mobility). More often than not, stability exercises can appear easier than they really are, plus it can be easy to compensate. Take a step back if you find yourself doing that, all these movemen...ts can be regressed to a position that can be more manageable to hold. 1. Single leg stance with opposite leg hip flexion-> may need to work up to how long you can hold it, aim for :30 each side. I added a hinge for an upgrade. Stand up straight, try not to shift hips or arch backwards to get leg up higher. A balance assist could be used in the beginning for help in trying to maintain neutral spine. 2. Shoulder tap with opposite leg raise-> can be elevated(staircase) to make easier, do several on each side alternating, holding for what you can manage in good form, try not to shift around. 3. Glute hip bridge with one leg extension-> good brace, hold for a few seconds doing several on each side, resetting your bridge between reps, try to keep thighs level and not let the extended side drop. The traditional hip bridge is a great starting point for this. 4. Gladiator get up-> starts out like the Turkish get up, but goes into a straight arm side plank instead of half kneel, going to elevation to do a straight arm side plank is good step back from this one. Do a few on each side, hold for time working up to what you like. Try not to hold your breath on these, and be safe. Any questions or substitutions just give me a shout! #innerdrivefitness #justdudas #bodyweight #stability #fms #movewell #moveoften #movewithcase #staystrong #staysafe #staypresent #dudasfitness

Hey there! This is a quick stability ball circuit for folks needing to keep their movement game up and running First and foremost hope everyone is ok and getting through these tough times. Did a quick 4 exercise circuit, all of these can be progressed or regressed, give a shout if you need an upgrade or something a little more appropriate for your capacity. All we need is a stability ball and a wall. 1. Stability ball wall squat-> 10-15 reps (added a single leg for an upgrade..., definitely an added challenge) 2. Push-up on ball-> 8-12 reps (elevate ball to make it more manageable if needed, chair, stairs, etc. just be careful) 3. Ball leg curl-> 8-10 reps (try to keep those hips in extension during the movement, good pause at top) 4. Quad rock w/ core engagement and shoulder flexion-> 3-5 each side (arm raise), prepare to brace a little harder to control and don’t shrug. Move at your own pace, do 3-4 sets. But feel free to change the amount of repetitions and sets, just be careful, breath, and own your space. We’re all in this together, much love. #innerdrivefitness #justdudas #staystrong #staysafe #staypresent #movewell #moveoften #movewithcase #dudasfitness

This guy gets a little faster and stronger every time I see him! Levi, an up and coming CBC lineman is bringing the whole body into play as he smashes this tire carry, a non-traditional carry compared to what we normally see. Just a little bit under 50 yards, good job! #innerdrivefitness #justdudas #movewell #moveoften #Levistrong #tirefarmerswalk #CBCline #dudasfitness