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The Fitness Caddie

Shawn Farmer Sese

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How do you return to lifting heavy stuff after a break? 💪🏻 . Keep it simple! . Jumping back into low reps, heavy weights right away is not always the best call. It’s important to remind your body and prepare it for what’s ahead. . So anytime I take some time away from picking up the weights that leave those awesome calluses, I take a few weeks to groove out my lifts and focus on using full range of motion before getting to the fun stuff. . I took the last 2 months off because my focus moved more towards cycling and I found that lifting heavy legs in conjunction with it was not helping my recovery. . So now that I can shift back to the weights, I first wanted to focus on range of motion and form. Unloading the lifts and doing higher reps was the first step back. . This was one of the exercises I used in yesterday’s workout that is a favorite of mine both for what it does in terms of owning range of motion but also in how it left my quads and glutes feeling it today! . Meet the Deficit Reverse Lunge, a best friend and enemy! . Like I said, simple is the name of game when returning to lifting and what’s more basic than a standard lunge. By adding a small deficit to step back into, it challenges pelvic stability and control. . I did 3 sets of 10 reps on each leg with a slightly lighter weight so that I could keep a premium on form. Also, make sure to keep a few good reps in the tank! . Are you a fan of lifting heavy? Do you dive right into the heavy weights or wean yourself back? Comment below and let’s talk heavy lifts! 👇

When you realize that your entire life revolves around your dogs.....🐶❤️

Today was filled with inspiration, connection, tears and a lot of sweat. . I rode all 5 hours of @tourdepier for my dad, to celebrate that despite numerous cancer battles over the past 20 years including one that resulted in a liver transplant, he’s still here! . It was so amazing to be apart of this event and to hear so many stories of both triumph and loss. . Thank you so much to everyone who donated and supported, I’m so grateful for all of you! ❤️❤️❤️❤️❤️❤️❤️❤️

Best day of the year because it means celebrating my best friend ❤️ . Happy Birthday @thegolfingdoc, cheers to 43!

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