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Shawn Farmer Sese

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A Month of Workouts Starts Today!

April 2, 2017April 2, 2017

In honor of April being my birthday month I wanted to change things up. So everyday this month I will be posting a different workout! Some will be fast and efficient, others more thorough, either way it will give you a lot of options to choose from.

Today I’m combining upper and lower body to get the most bang for the buck. For this you will do 20 reps of every exercise and then rest for 1 minute before beginning the next round. Your heart rate will be up so trust me, you will need that time to recover! Repeat 5 times and you’ll be sweating up a storm!

Alternating Reverse Lunges
Alternating Rows
Squat to High Pull
Dead Bug Chest Press
Jump Rope Doubles

Happy April Fools Day!

-S

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Push, Pull, Squat, Rotate, Anti-Rotate

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@fitnesscaddie

In honor of the remodel about to happen here at @golfletica, and the walls and mirrors being free of equipment.....here is one of my favorite Glute, core, make everything hurt in a good way wall exercises! . . Meet the side plank mirror/wall leg raise! . . This can be done in a full side plank or from the knee how I’m doing it, make sure to pick a level that allows you to have awesome form. . . A few keys: *Stack the Shoulder directly over the elbow *Make sure you are as close to the wall as possible without touching it *Remember to engage those abs from this position *The top leg will be slightly behind you to help engage the glute max more, and if you push your foot into the wall while moving it, some really magical stuff will happen 😉 . . And be sure to check out my insta story tonight, I’m going to post a few more of my favorite wall exercises you can do at home!

What felt good today? Lifting some heavy stuff and feeling powerful....and apparently making scary faces in the process 🤦🏼‍♀️ . Check out my workout from today in my Insta Story! . . 1a. Hex Bar Dead Lift 4x8 1b. Rest 2 min or insert a upper body focused filler exercise . 2a. Reverse Lunge 4x8 2b. Landmine Press 4x8 2c. Goblet Clean 4x15 2d. Rest 1 min . 3a. Goblet Squat 3x10 3b. Sumo Row 3x10 3c. Jack Knife Dead Bug 3x10 . Make sure to choose weights that leave you with at least one or two good reps in the tank at the end of the set! If you need some ideas for how to adjust the workout based on the equipment you have, comment below and I’ll give you some other options! . Happy Lifting friends! 💪🏻

🍀Are there traits about yourself that make you, well you.....but instead of embracing them, you place judgement on them?🍀 - This was the question I was tasked with exploring over the next few weeks by my psychologist. - And one of those traits for me is competitiveness. - I love competing, in everything! But somehow, in the midst of it, an inner dialogue always starts. What’s wrong with you? Why are you like this? Why can’t you just be normal? Why do you feel the need to beat everyone?......The real question I need to ask myself though is why is being competitive a bad thing? - So today I decided to take that last question for a ride in my @flywheelsea class since that is one of the places I’m prone to judging myself as the class progresses and I end up battling not just my mind but that awesome woman who is in the row in front of me who just kills it every week! - 45 minutes of embracing competition and just letting all the judgements go. Not only did I compete against the people near me, and those on the leaderboard, but also myself. And if I caught some of those negative thoughts heading my way, I replaced them with affirmations of strength, power and love for who I am! - And while it was pretty awesome to see the end result was crushing my PR, it just felt amazing to be authentic to myself for once. - So cheers friends to an amazing Wednesday of embracing what makes you uniquely yourself, let’s crush it! And a huge thank you to @drewski_bru for helping me push myself every week and for supplying the always awesome playlist! 💪🏻

I’m sharing one of my favorite Dead Bug variations today!🐞 . If you’ve never heard of a Dead Bug, it’s a pretty common exercise aimed at stabilizing the lumbar spine while working with changes in levers. It also makes your abs feel on fire!🔥 . Golfers, learning how to stabilize better in the lumbar spine can be a game changer. And since our sport requires us to swing a lever around us at a high speed, being able to perform an exercise like this slowly and with max tension is essential!🏌️‍♀️ . I find a lot of people struggle with how to create that tension though which is why I love this variation so much, you pretty much don’t have a choice.💪🏻 . Set up just as I do in the video with the ball wedged between the front of your legs and arms making sure your knee is directly over the hip in the starting position. . Next step is to make sure your back is flat to the ground and your goal is to maintain that position throughout the exercise. . Now crush the ball until you feel your abs fully engage. Take a deep breath, and as you breathe out, reach your opposite arm and leg out. The tension needs to stay consistent throughout the rep! . Start with 5 reps on each side and see how it goes, and remember, it’s not a race. Slow and controlled is a perfect place to start! 💪🏻

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