You’ve gotta crawl before you can walk. Use these crawling exercises to improve your core strength! -Bird Dogs -Quadruped Isometric Holds -Bear Crawls -Spider Crawls Once they become easier, increase the distance of your crawls Keep your core tight and hips level. Imagine there is a …
PF Kitchen: Chocolate Peanut Butter Protein Balls Ingredients: 1 cup natural peanut butter 1 cup oats 1 scoop protein powder (chocolate or vanilla – vegan or whey) 2 tbsp raw honey 2 tsp vanilla extract 2-3 tbsp semi-sweet chocolate chips Directions: Mix ingredients well Form into small with …
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Perform 3 rounds, in the form a circuit, of the exercises in the order that they are listed below. Complete 15 reps on each exercise. 1 – Suspension T’s 2 – See Saw Overhead Press 3 – Elevator Squat 4 – Slider Leg Curl 5 – Slider Wax On Wax Off …
PF Kitchen: Avocado Chicken Salad Ingredients: 1 cup finely chopped cooked chicken (baked, grilled, roasted) 1 ripe avocado, seeded and peeled 1 apple, peeled, cored, and finely chopped 1/4 cup finely chopped celery 1/4 cup finely chopped red onion 2 T finely chopped fresh cilantro or parsley 2 tsp fresh …
Weekend Warrior Workout – Foam Roller Roll into the weekend with this foam roller mobility sequence. The foam roller is basically a self massage tool. By using the foam roller for just a couple of minutes every week, you can significantly improve how your body feels. Get familiar with …
PF Kitchen: Healthy Chocolate Banana Ice Cream Ingredients: 2 frozen bananas (very ripe) 2-3 tablespoons cacao or cocoa powder 2 tsp vanilla extract Directions: Peel and slice bananas and freeze overnight in freezer bag Put the frozen bananas and cacao in a food processor (a blender can …
Bridge variations are a great way to work your posterior chain (hamstrings and booty). They are also a great way to keep your back safe! Try out this bridge progression!! Remember to master one movement BEFORE moving onto the next movement. Here’s the progression: -Hip Bridge -Box Hip …
PF Kitchen: Strawberry Banana Post Workout Smoothie Ingredients: 1 scoop vanilla protein powder (we recommend DotFIT vanilla protein powder) 8oz unsweetened plant-based milk (almond milk, cashew milk, etc.) 1 medium banana (can be frozen) 2-4 cups fresh spinach 1 cup frozen strawberries 1/2 cup ice (optional) Directions: Mix …
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