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Comment “COACH” for your custom training & nutrition plan 👇🏾 I’ll send you details to apply for 1-1 coaching. (Coaching only available in the US, CAD, AUS & UK) If you only have 30 minutes to train, make them count with these movements: Circuit 1: (3 sets) → Dumbbell Goblet Squats x 12 → Dumbbell Chest Press x 10-12 Rest 60-90 seconds Circuit 2: (3 sets) → Dumbbell Walking Lunges x 10 each leg → Bent Over Rows x 10 Rest 60-90 seconds Finisher: (3 sets) → Plank Hold x 30-45 seconds This hits le

Comment “COACH” for your custom training & nutrition plan 👇🏾 I’ll send y…

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FacebookDr. Akanni Salako, PT, DPT, BRM

I Spent $5,000 On My Daughter’s Birthday Party — But When I Arrived, My Sister Was Wearing a Tiara Saying, “Thanks for the Party.” I Made One Call… Fifteen Minutes Later, Security Took the Mic and the Day Belonged to My Child Again. Riverside Park should have been pink and gold. A castle backdrop. A cake with sugared turrets. Emma in her blue princess dress, seven years old and glowing in every photo I’d pictured while working double shifts and walking holes into the only pair of sneakers I owne

I Spent $5,000 On My Daughter’s Birthday Party — But When I Arriv…

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Be careful with the set below. You might have a lot of fun doing the drills. Take about 15 seconds rest after the 25s Take about 30 seconds rest after the 175/125/75s Take about 60 seconds rest after the 150s • 4 x 25s closed fist—odd side pull, even double-arm backstroke • 2 x 175s backstroke with a buoy—take two less strokes on the even-numbered 25s than on the odd-numbered 25s • 150 backstroke swim with steady effort—take the same stroke count for each 25 • 4 x 25s pinch paddles—odds side pul

Be careful with the set below. You might have a lot of fun doing the d…

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FacebookU.S. Masters Swimming

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