Dr. Kyle Dillon’s Post

Mixed modality workout, at Zone 2 pace (fairly easy) 1 round is 25 Calories row, 15 Air squats, https://buff.ly/3O9qA8Z 5 pull ups, https://buff.ly/3UaAieT 50m e/s suitcase walk (pick up a KB or DB and go for a walk, try and keep your shoulders level) Duration: S: 2-3 rounds M: 6 rounds L: 10 rounds XL: 12 rounds Intensity: Squat: Bodyweight, below parallel. If needed replace the squats with sit to stands from a bench or seat. https://buff.ly/3Ow8yOr Pull ups: Full, strict. If needed replace with assisted pull ups (band or machine), bar in rack + feet on floor, bar in rack + feet on bench, negatives, Suitcase walk: aim for half bodyweight, if needed scale back to 1/3 bwt, 1/4 bwt or less if necessary Photo by Thomas Yohei on Unsplash

ONE SECRET TO GETTING THE BALL TO YOUR TARGET …YOUR GLOVE ARM! Using your Glove Hand for balance prompts you to regularly miss your target. Letting your Glove Hand balance your movements means your Lower Body isn’t engaged and your command is off. But having your weight balanced at the top of your Front Leg lift prompts your Glove Arm to engage your Lower Body and you to hit your target with uncanny regularity. When you put this solution together with the 20+ others, you’ll find your pitch going directly to your target or your instruction is FREE. Coach Skip “Ball Control by Choice, Not by Chance!” https://lnkd.in/e7EU9iVZ #elitebychoice #coachskip #propitchinginstitute #pitching #pitchinglessons #pitchingmechanics #pitchingtraining #pitchingcoach

Mixed modality workout: Working at Zone 2 pace, 1 round is 25 Calories row, 15 Air squats, https://buff.ly/3IFwmvV 5 pull ups, https://buff.ly/4akUob1 50m e/s suitcase walk (pick up a KB or DB and go for a walk, try and keep your shoulders level) Duration: S: 2-3 rounds M: 6 rounds L: 10 rounds XL: 12 rounds Intensity: Squat: Bodyweight, below parallel. If needed replace the squats with sit to stands from a bench or seat. https://buff.ly/48YTW1o Pull ups: Full, strict. If needed replace with assisted pull ups (band or machine), bar in rack + feet on floor, bar in rack + feet on bench, negatives, Suitcase walk: aim for half bodyweight, if needed scale back to 1/3 bwt, 1/4 bwt or less if necessary Photo by Anastase Maragos on Unsplash

Here are 3 tips to build strong shoulders... 1. Half Kneeling Shoulder Press: Perfect for stabilizing your core while targeting your shoulders. 2. Seated Lateral Raise: Great for shoulder width and deltoids. 3. Seated Dumbbell Shoulder Press: A classic move for overall shoulder development. Incorporate these into your routine for powerful shoulders that not only look good but are also functionally strong! #DistrictOneFitness #districtonegym #gymdublin #rathmines #walkinstown #irishfitfam #dublin6 #ShoulderWorkout #StrongShoulders #FitnessGoals

ONE SECRET TO GETTING YOUR LOWER BODY ENGAGED … YOUR GLOVE ARM! Using your Glove Hand for balance prompts you to regularly miss your target.   Letting your Glove Hand balance your movements means your Lower Body isn’t engaged and your command is off.   But having your weight balanced at the top of your Front Leg lift prompts your Glove Arm to engage your Lower Body and you to hit your target with uncanny regularity. When you put this solution together with the 20+ others, you’ll find your pitch going directly to your target or your instruction is FREE. Coach Skip “Ball Control by Choice, Not by Chance!” https://lnkd.in/eXuEfub3 #elitebychoice #coachskip #propitchinginstitute #pitching #pitchinglessons #pitchingmechanics #pitchingtraining #pitchingcoach

🚫 Common Bench Press Mistake: Lower Back Flat vs. Slight Arch ✅ Nail your bench press form by avoiding a flat back. Instead, maintain a slight arch for better stability and chest engagement. Quick Tips: Feet flat on the ground Retract shoulder blades Slight arch in lower back Maximize gains and prevent injuries! 💪 #BenchPress #StrengthTraining #FitnessTips #WorkoutForm #GymAdvice #ChestWorkout

These exercises are a great starting point. Resistance band pull-apart. Lat pulldown. Back extension. Suspended row. Wood chop. Good morning. Quadruped single-arm dumbbell row. Wide dumbbell bent-over row. At–Home Bodyweight Back Workout 1 Wide-Grip Pushup With Tempo. Sets: 5 Reps: 5 Rest: 75–90 sec. Wide-Grip Pushup with Tempo. ... 2 Split-Stance Row Iso Hold with Towel. Sets: 4 Reps: Work for 20 sec. ... 3 Off-set Bent-over Row with Broomstick. Sets: 4 Reps: 15 (each side) Rest: 60 sec. ... 4 Plank Pull. Sets: 4 Reps: 30–45 sec.

ONE SECRET TO GETTING THE BALL TO YOUR TARGET … YOUR GLOVE ARM! Using your Glove Hand for balance prompts you to regularly miss your target.   Letting your Glove Hand balance your movements means your Lower Body isn’t engaged and your command is off.   But having your weight balanced at the top of your Front Leg lift prompts your Glove Arm to engage your Lower Body and you to hit your target with uncanny regularity. When you put this solution together with the 20+ others, you’ll find your pitch going directly to your target or your instruction is FREE. Coach Skip “Ball Control by Choice, Not by Chance!” https://lnkd.in/eXuEfub3 #elitebychoice #coachskip #propitchinginstitute #pitching #pitchinglessons #pitchingmechanics #pitchingtraining #pitchingcoach

ONE SECRET TO GETTING THE BALL TO YOUR TARGET … YOUR GLOVE ARM! Using your Glove Hand for balance prompts you to regularly miss your target.   Letting your Glove Hand balance your movements means your Lower Body isn’t engaged and your command is off.   But having your weight balanced at the top of your Front Leg lift prompts your Glove Arm to engage your Lower Body and you to hit your target with uncanny regularity. When you put this solution together with the 20+ others, you’ll find your pitch going directly to your target or your instruction is FREE. Coach Skip “Ball Control by Choice, Not by Chance!” https://lnkd.in/eXuEfub3 #elitebychoice #coachskip #propitchinginstitute #pitching #pitchinglessons #pitchingmechanics #pitchingtraining #pitchingcoach

Common mistake ❌ people make while doing incline bench press 🏋️♂️ Seat Adjustment: A common mistake is not adjusting the seat properly before starting. They often grab the barbell directly from the machine without making necessary adjustments, which puts undue pressure on their shoulders, as demonstrated in the video. Proper Form : 1)Barbell Position: Adjust the seat so that the barbell is at eye level or forehead height 👁️🗨️. 2)Grip: Your grip should be slightly wider than shoulder-width 🤲. 3)Stance: Ensure your stance is strong, with your legs providing stability 💪. 4)Core and Chest: Keep your core tight and chest up 🧘. 5)Execution: Push the weight and perform the incline dumbbell press 🏋️. Follow these tips and share with friends who might be making this mistake 📲. #FitnessTips #WorkoutForm #InclineBenchPress #StrengthTraining #GymMistakes #ProperForm #FitnessAdvice #GymTips #BenchPress #chestworkout #chestexercises