rkstrength

[rkstrength]

Greeting fam. Happy Friday. This is the video I mentioned earlier this week. Learn the health benefits of navy beans . What do zodiac signs and plants have in common? https://www.instagram.com/p/B_Y0fC8DADd/?igshid=7zrpkfzgq3pd

[rkstrength]

Heads up family. Be on the look out for my next video. In these three images you see two flowers and navy beans. I’m going to tell you what you should consider when purchasing your next plant. I’m also going to tell you why you may want to consider consuming navy beans on the reg. https://www.instagram.com/p/B_MPOQGDYlj/?igshid=649p7negjq7i

[rkstrength]

Shake them off and proceed to shine. https://www.instagram.com/p/B-pfcsxAEcZ/?igshid=hq0nss76t1mo

[rkstrength]

Your total body workout https://www.instagram.com/p/B-pbCokg5Jl/?igshid=1w9xhta3fk0hc

[rkstrength]

Give me a hell ya if you can relate. https://www.instagram.com/p/B-DpX_yj-qy/?igshid=dabaqh31sapw

[rkstrength]

Minimize the distractions and trust you r inner self to guide you. I’m speaking to myself as well . https://www.instagram.com/p/B9qLPyIgND2/?igshid=1w2bf3ejoskal

[rkstrength]

“I hate to mom brag for a minute. I love taking Ethan to his workouts and seeing his create new personal bests for himself each week. He has been working with Coach Ronnie for little under 5 months. In that time he has tripled his plank time and substantially decreased his sprint times. The first pic was before starting his workouts with Coach Ronnie. The second one was this weekend. I’m so proud of my hardworking boy.” 🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️As a Performance Coach, minimizing injuries and enhancing performance are priority. That said, nothing tops results. When parents are happy with their child’s results, that makes my day. My man E gives everything he has everyday he sets foot in STT. He looks like a totally different youngster these day. He knows there is plenty of work left before football season and I know he’s ready to turn some heads this Fall. Stay focused E. #lightskinnedwarrensapp (at Milton, Georgia) https://www.instagram.com/p/Bztu2cYg_F-/?igshid=qjcldy62wpq3

[rkstrength]

As a Performance Coach, minimizing injuries and enhancing performance are priority. That said, nothing tops results. When parents are happy with their child’s results, that makes my day. My man E gives everything he has everyday he sets foot in STT. He looks like a totally different youngster these day. He knows their is plenty of work left before football season and I know he’s ready to turn some heads this season. Stay focused E. #lightskinnedwarrensapp (at SmarTense Training LLC.) https://www.instagram.com/p/Bzts8IDg8aq/?igshid=hkhpg5onbd2j

[rkstrength]

This may be a bit presumptuous but believe I’m speaking for all coaches when I say parent or family testimonials mean everything. This young man comes to the gym and gives everything he has. His hard work is paying off. I can’t wait to see him on the football field this fall. Keep it up E. #lightskinwarrensapp (at SmarTense Training LLC.) https://www.instagram.com/p/BzteWXiA2va/?igshid=d4mk55hypnb2

[rkstrength]

Day 2 of our 2020 MLB draft journey. We are in the first phase of the hypertrophy. Which involves enlargement of the muscle size. ⚾️⚾️⚾️⚾️⚾️⚾️⚾️⚾️⚾️ There is also an anatomical adaptation taking place. In other words the body must adapt to the upcoming workload. ⚾️⚾️⚾️⚾️⚾️⚾️⚾️⚾️⚾️ Our first exercise today is one of my favorite the elevated split squat. ⚾️⚾️⚾️⚾️⚾️⚾️⚾️⚾️⚾️ ⚾️⚾️⚾️⚾️⚾️⚾️⚾️⚾️⚾️ I love this exercise for the bilateral aspect of the movement and the increased ROM (range of motion) during the squat movement and the glute activation. ⚾️⚾️⚾️⚾️⚾️⚾️⚾️⚾️⚾️ The second movement the Cat’s Paw addresses sprinting backside mechanics. In other words we want to minimize the time the leg spends behind the midline of the body. https://www.instagram.com/p/By6oHfWASTc/?igshid=2qcxctgc12tz

[rkstrength]

Meanwhile as @clubhustlebaseball wins a championship @atlantarbi goes undefeated for the weekend. They also took a big step towards a top seed ranking for the RBI regional tournament. You’ll see the two big men preparing for their outing with a few backward sprints. I like these guys to understand the important of a pregame routine early in their young careers. Depending on the time I’ll have the guys run (5) 15yd Sprints (to the pitcher’s mound) at 100% intensity. This will prepare their neuromuscular system for the upcoming high intensity workload of pitching. While the competition is playing around in the dugout our guys are preparing for game time mentally and physically. These athletes will understand what a 3-4 day pitcher’s strength and conditioning rotation consists of. They will understand how the regimen enhances their performance and keeps them healthy. Keep growing and maturing as a team fellas. The sky is the limit. #letsgo (at Redan High School) https://www.instagram.com/p/ByOc5RbgJQa/?igshid=1xiop6s7gcccc

[rkstrength]

My latest training sessions involved rehab/prehad (training to minimize injury) training and weight loss. My client had partial knee replacement surgery (L) meniscus tear (R). When dealing with rehab training our initial goals are...... 1. Increasing blood flow to the injured area. In this case I used the BEMER technology to dilate blood vessels and increase blood flow. 2. Increase ROM (range of motion) at the injured joint. In this case my client performs the “Lean Back” movement. As she sits on her knees her goal is to lean back as far as she can, increasing her knee’s ROM while avoiding pain. 3. Strength development. In this case my client performs the 3D Lunge. I love this exercise because it develops strength in the hips/glutes Hamstrings. Quads and adductors in all three planes of movement (forward, saggital plane. Side. Frontal plane and back rotation, transverse plane. Lastly it’s time to burn calories. The tire flip is a great way to burn calories and fat. My Client’s discomfort level was a 2.5 out 5 initially. Post workout she was a 1. Stay consistent Sandi you will accomplish your goals.👏🏾👏🏾👍🏾👍🏾💪🏾💪🏾 (at SmarTense Training LLC.) https://www.instagram.com/p/Bx44Ij0AvhY/?igshid=1v5o8hicqtu4p

[rkstrength]

Our Sunday @atlantarbi workout numbers are growing. Five guys today. Originally we started with one athlete. I appreciate the effort the guys give every Sunday. I also appreciate the parents for making the trip to Alpharetta. The good news is the athletes love the workouts and they’re getting results. Stay consistent guys and your coaches, teammates and competition will not recognize you next year. I was excited to get the two big boys (twin towers) on the @kingofthehillbaseball today. Once they understand the aggression and strength needed to “double click” the KOTH......well all I can say is watch out Metro Atlanta travel baseball. As far as the two brothers of the group go.......I’m proud of you guys. I love your focus and intensity. You guys are literally getting better every week. Keep working fellas and good luck today. (at SmarTense Training LLC.) https://www.instagram.com/p/BxqAZJQA4CK/?igshid=1wb4i44aha3l9

[rkstrength]

Another Thursday evening workout with the young @clubhustlebaseball squad. Tonight the guys worked on a footwork drill combined with a reaction and a baseball move. To address the player’s footwork we started with a ladder drill. This drill is called lateral in-in-out-out. On command the guys either made a baseball move forward mimicking an infield movement. Or, on command the guys made a baseball move backwards mimicking a outfield move. Half way through the drill we had the guys change sides. Initially they had a little trouble with the change but they made the adjustment. The forward movement worked on first step quickness and developing a nice Plyo step or redirection movement. The backward movement teaches hip turns or drop steps. Travel ball Coaches give this drill a try and let’s see some video footage. (at Austell, Georgia) https://www.instagram.com/p/BxjGCVUAgGG/?igshid=qbsvhiccf8rw

[rkstrength]

I’m so proud of this this young football player. His goals are weight loss and improved athleticism. When I first saw him move I realized we had to improve his movement quality. We really attacked his mobility, proprioception and of course strength. Initially he couldn’t perform the ultimate stretch or the walking quad stretch with a toe touch. He now performs these movement well and with confidence. His movement has improved drastically and we are really seeing the affects with his speed and change of direction training. As of today he has lost right around 10bs and quite a few inches. He was always a exceptional smack talker but with his new level of confidence even that aspect of his game has improved. Keep it up young baller. You’re going to turn some heads this season. (at SmarTense Training LLC.) https://www.instagram.com/rkstrengthtraining/p/BxL6Q9ygeSf/?igshid=17e7nqrpjq50k

[rkstrength]

I’m so proud of this this young football player. His goals are weight loss and improved athleticism. When I first saw him move I realized we had to improve his movement quality. We really attacked his mobility, proprioception and of course strength. Initially he couldn’t perform the ultimate stretch or the walking quad stretch with a toe touch. He now performs these movement well and with confidence. His movement has improved drastically and we are really seeing the affects with his speed and change of direction training. So far he has lost 10lbs and quite a few inches. He was always a exceptional smack talker but with his new level of confidence even that aspect of his game has improved. Keep it up young baller. You’re going to turn some heads this season. (at SmarTense Training LLC.) https://www.instagram.com/rkstrengthtraining/p/BxL6Q9ygeSf/?igshid=141k38ktsyrn2

[rkstrength]

The @atlantarbi Sunday workout group is slowly but surely growing . Here the guys are performing their active warm up prior to the speed/change of direction segment of the workout. Next have one of our pitchers working on rotator cuff strength with the upside down dumbbell walk AKA upside down kettlebell walk. The research shows this exercise simultaneously strengthens each rotator cuff muscle. Lastly our pitcher performs the downward dog pose for glenohumeral joint mobility. When training the shoulder, upward rotation and posterior tilting of the scapular helps to maintain centration or proper alignment of the ball and socket at the shoulder joint. When the scapular fails to upwardly rotate during the throwing motion, this may lead to rotator cuff issues. Give the downward dog pose a try and let me know how it feels on your shoulder. (at SmarTense Training LLC.) https://www.instagram.com/rkstrengthtraining/p/BxGtf2EAfMu/?igshid=2rj0f4ai202