BFP

💪   #benchpress   . 😬We still do it and love it! Do you bench press? . 1️⃣Try this: . 🔥Lighten the load up a bit and perform a 3 second drop, 3 second pause at the bottom, off the chest, and an explosive push up.🔥 . 3 sets of 6 reps. If you arent struggling ro push up on the last rep, add a little weight! . Let us know how it goes! . 😀BONUS TIP: Superset the bench press with a coupl of pulling motions to help keep the shoulders stabil and balanced. We added in Resistance band W-Pull aparts for 10 reps and straight arm band pull aparts for 10 reps. . 🏋️‍♂️Do you have a go to upper body super set??? .   #FIT     #STRONG     #CONFIDENT  ⠀⠀ _____________________________⠀⠀   #BFPstrong     #personaltrainer     #hampsteadnc     #topsailbeach     #surfcitync     #sneadsferry  ⠀⠀   #fitness     #fitspo     #motivation     #fitmotivation     #bootcamp     #personaltraining     #exercise     #wilmingtonnc     #weightloss     #transformation     #strengthtraining     #weightlossjourney     #workout     #hiit     #hiittraining     #hampsteadfitness     #jacksonvillenc  

Hampstead, North Carolina


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BFP

🔥Quick Monday Metcon:🔥 . 12m AMRAP: 1️⃣Angled Hanging Knee Tucks x12 2️⃣OTS MB Cleans 3️⃣Heavy Sled Push x distance . Try it out and let me know what you think! .   #FIT     #STRONG     #CONFIDENT  ⠀⠀ _____________________________⠀⠀   #BFPstrong     #personaltrainer     #hampsteadnc     #topsailbeach     #surfcitync     #sneadsferry  ⠀⠀   #fitness     #fitspo     #motivation     #fitmotivation     #bootcamp     #personaltraining     #exercise     #wilmingtonnc     #weightloss     #transformation     #strengthtraining     #weightlossjourney     #workout     #hiit     #hiittraining     #hampsteadfitness     #jacksonvillenc  


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BFP

Try this one out on this beautiful   #FitFriday   !! . 12m AMRAP: Perform 6 reps of each Then 4 reps of each Then 2 reps of each . DB Hang Cleans DB Front Squats . After all reps are performed, run 400m and repeat!   #FIT     #STRONG     #CONFIDENT  ⠀⠀ _____________________________⠀⠀   #BFPstrong     #personaltrainer     #hampsteadnc     #topsailbeach     #surfcitync     #sneadsferry  ⠀⠀   #fitness     #fitspo     #motivation     #fitmotivation     #bootcamp     #personaltraining     #exercise     #wilmingtonnc     #weightloss     #transformation     #strengthtraining     #weightlossjourney     #workout     #hiit     #hiittraining     #hampsteadfitness     #jacksonvillenc  


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BFP

💀 skull crushers with hips elevated.⠀ ⠀ Keep the hips engaged while burning those triceps! ⠀ ⠀ This group looked awesome on their sets! ⠀ ⠀   #FIT     #STRONG     #CONFIDENT  ⠀ _____________________________⠀   #BFPstrong     #bfpfamily     #bfpathletes     #personaltrainer     #hampsteadnc     #topsailbeach     #surfcitync     #sneadsferry  ⠀   #fitness     #motivation     #fitmotivation     #bootcamp     #personaltraining     #exercise     #wilmingtonnc     #weightloss     #strengthtraining     #workout     #hiit     #squats     #hampsteadfitness     #jacksonvillenc  

Hampstead, North Carolina


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BFP

Lots of   #opportunity   to get better today! It's up to you! It's either an opportunity or it's a drag. Either way, you decide!   #FIT     #STRONG     #CONFIDENT  ⠀⠀ _____________________________⠀⠀   #BFPstrong     #personaltrainer     #hampsteadnc     #topsailbeach     #surfcitync     #sneadsferry  ⠀⠀   #fitness     #fitspo     #motivation     #fitmotivation     #bootcamp     #personaltraining     #exercise     #wilmingtonnc     #weightloss     #transformation     #strengthtraining     #weightlossjourney     #workout     #hiit     #hiittraining     #hampsteadfitness     #jacksonvillenc  


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BFP

BIG   #BFPSHOUTOUT   to Jordan Smith! . Jordan not only kills it when she's at  #BFP   but when she travels for work, even to California, she keeps it up! . Not to mention, her   #squat   keeps getting better and better! . Thanks for working hard being so coachable Jordan! . Keep it up!!!! .   #FIT     #STRONG     #CONFIDENT  ⠀⠀ _____________________________⠀⠀   #BFPstrong     #BFPFamily     #personaltrainer     #hampsteadnc     #topsailbeach     #surfcitync     #sneadsferry  ⠀⠀   #fitness     #fitspo     #motivation     #fitmotivation     #bootcamp     #personaltraining     #exercise     #wilmingtonnc     #weightloss     #transformation     #strengthtraining     #weightlossjourney     #workout     #hiit     #hiittraining     #hampsteadfitness     #jacksonvillenc  


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BFP


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BFP

Sometimes those   #guns   need to come out to play!!   #gunshow     #FIT     #STRONG     #CONFIDENT  ⠀⠀ _____________________________⠀⠀   #BFPstrong     #personaltrainer     #hampsteadnc     #topsailbeach     #surfcitync     #sneadsferry  ⠀⠀   #fitness     #fitspo     #motivation     #fitmotivation     #bootcamp     #personaltraining     #exercise     #wilmingtonnc     #weightloss     #transformation     #strengthtraining     #weightlossjourney     #workout     #hiit     #hiittraining     #hampsteadfitness     #jacksonvillenc  


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BFP

Hitting some sumo deadlifts! ⠀ ⠀ Great change up for athletes, compared to conventional style. ⠀ ⠀ 👍 keeps the low back healthy⠀ 👍 engages some different muscles, specifically the glutes and inner thigh. ⠀ ⠀ ⠀   #FIT     #STRONG     #CONFIDENT  ⠀ _____________________________⠀   #BFPstrong     #bfpfamily     #bfpathletes     #personaltrainer     #hampsteadnc     #topsailbeach     #surfcitync     #sneadsferry  ⠀   #fitness     #motivation     #fitmotivation     #bootcamp     #personaltraining     #exercise     #wilmingtonnc     #weightloss     #strengthtraining     #workout     #hiit     #squats     #hampsteadfitness     #jacksonvillenc  

Hampstead, North Carolina


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BFP

In this week's   #techniquetuesday   we take a look at a healthy little shoulder complex that could do you some good if you are dealing with shoulder pain like most folks are. . We call this a loaded V-T-M but it has other variations and names. . This could also serve as a great warm up prior to pressing over head. . TAKE NOTICE to the first time through each movement, you'll notice she lifts the weight but then begins to add in some extra movement towards the end of the repetition. This is an overcompensation with the upper traps doing a little too much work. This could be because the weight is too heavy or, because of the way she generally moves throughout the day. . In the subsequent reps, you'll notice that extra movement begins to disappear. This is why we perform a series of movement such as this. . To help you groove a pattern that is safe and more productive for the area you are working, rather than over using certain muscles that most tend to overuse throughout the day. . Overuse of the upper traps can lead to rotatir cuff issues, neck pain, and possibly headaches. . So, if you decide to give it a try, have someone watch. Do you see that "extra movement" at the end?? .   #FIT     #STRONG     #CONFIDENT  ⠀⠀ _____________________________⠀⠀   #BFPstrong     #personaltrainer     #hampsteadnc     #topsailbeach     #surfcitync     #sneadsferry  ⠀⠀   #fitness     #fitspo     #motivation     #fitmotivation     #bootcamp     #personaltraining     #exercise     #wilmingtonnc     #weightloss     #transformation     #strengthtraining     #weightlossjourney     #workout     #hiit     #hiittraining     #hampsteadfitness     #jacksonvillenc  


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BFP

The next time you plank, try starting with the elbows out in front of the shoulders..... . Then, drive the elbows into the ground and pull them towards the rib cage as if you are trying to touch your elbows to your hips. . Next, squeeze the heck out of the glutes. . All in all, everything should be shaking within 15s if you do this right. . Now squeezzzzzzzeeeeeeeee!!!!! .   #FIT     #STRONG     #CONFIDENT  ⠀⠀ _____________________________⠀⠀   #BFPstrong     #personaltrainer     #hampsteadnc     #topsailbeach     #surfcitync     #sneadsferry  ⠀⠀   #fitness     #fitspo     #motivation     #fitmotivation     #bootcamp     #personaltraining     #exercise     #wilmingtonnc     #weightloss     #transformation     #strengthtraining     #weightlossjourney     #workout     #hiit     #hiittraining     #hampsteadfitness     #jacksonvillenc  


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BFP

💪Happy   #mobilitymonday   !!! . Today, the beautiful,   #strong   ,   #fit   , and   #confident   Melody Rouse is showing us how to do a version of the "Open Book" movement for improving rotational mobility of the thoracic spine. . 1️⃣First, place the foam roller below the knee and keep the knee on the foam roller throughout the entire movement. This will force you to focus the movement through the middle of the back and not the lower back. . 2️⃣Second, open your arms as if to open a book or, perform a 🌈rainbow motion until the top arm is across the body but in line with the bottom arm. Then, close the book. . ✅Try this at a pace that feels right to you for 10 to 12 reps per side. Feel free to allow yourself to pause here and there where it might be needed. . ✌Take 2 and call us in the morning! _____________________________⠀⠀   #BFPstrong     #personaltrainer     #hampsteadnc     #topsailbeach     #surfcitync     #sneadsferry  ⠀⠀   #fitness     #fitspo     #motivation     #fitmotivation     #bootcamp     #personaltraining     #exercise     #wilmingtonnc     #weightloss     #transformation     #strengthtraining     #weightlossjourney     #workout     #hiit     #hiittraining     #hampsteadfitness     #jacksonvillenc  

Breakaway Fitness & Performance


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