Atsoff Performance
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Performance Coach
🏒Pro🏋️♀️CSCS🏌️TPI🍕 Pn1
Successful people are simply those with successful habits.
@adaptathleticsco
10/10/2021
Day 2 of my 36th adventure around the sun 🌎 💫 ☀️
One of my major goals as I continue to get older is to keep moving more. Which means it’s important to me that I:
1. Do physical activity that I enjoy 🥾
2. Maintain or gain as much strength as I can while staying lean
🏋️♂️
3. Respect any injuries that may come by rehabbing them appropriately (opposed to blatantly ignoring them and “pushing thru”).
🤕
Top 3 exercises for everyone to improve upon weekly to get leaner and stronger 💪
1. Deadlift ☠️ 4-6 rep range
2. Pull-ups 🐒 4-6 rep range
3. Timed max effort sprinting for a set distance🏃🏻♀️
Are you doing any of these?
Slow moving Mondays are better than a no moving Monday 🤙🏽
After a full week of over-eating and drinking alcohol I’m feeling weak and sluggish. Many of you may get an itch to make up for it on your first workout back but I like to ease into it for a couple reasons:
Goal 1: Show up on Monday, sometimes the dread of a hard workout is enough to avoid it.
Goal 2: Mobilize cuz you’re probably stiffer than usual from excessive sitting and slouching (especially after long travel days) ✈️ Don’t go all in and end up hurting yourself.
Goal 3: Prioritize functional strength over endurance!! Your endurance will probably suck. If you sacrifice your strength your endurance will continue to suck, don’t try to play catchup!
Get a good nights sleep tonight and get back to building tomorrow 😴 🛌 🌙
Mobility work 🤙🏽
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