LockDown 818 Fitness, Clarksville, TN Videos

Yesterday marked the “pause” (in LA) of training/coaching at this LA Fitness, and LA city itself. No sap stories, but so far all beautiful endings as I slowly mark client after client off the calendar today. @miss_kris_921 has been by far ONE of the best coaching experiences I’ve ever had with ANY client. Two years ago, I had been training her mom and aunt for almost a year, my name had probably been tossed around some text threads in the family, when one day I get hit in the DM by this power princess. We began in her home/backyard building strength in a wonky knee, proving my style superior to her previous trainer who hadn’t helped the knee nor her goals at all, not familiar with strength training, but this girl didn’t need me to demonstrate more than once. AND she’d remember the next movement without a reminder lmao. (It’s ok everyone else) Soft spoken, but courageous, mild tempered, but f**kin determined. I finally dragged her to the gym (because at this point I couldn’t carry enough weight in my Prius) Where EVERY single one can relate to the “walk of where and what the hell is going on”. I think we were both taken a back when she started to prove she can push AND pull some WEIGHT. Setting all the highest records for any of my female clients, the most consistent regiment making her programming effective and efficient. The only client to start a rumble adjacent to the west side story stand off scene with seven “wiser” women who… well, wouldn’t shut the f**k up. For months. Couldn’t even be mad, I’m proud of her bravery, her perseverance, and her honesty in and out of the gym. And her humbling me when it came to exercises or lifts id demonstrate that when implemented, some have questioned “who’s the trainer who’s the client” because most of her warm up weight is damn near my 80-90% ranges hahaah. It’s working. And I loved working with you @miss_kris_921 Love you!

Saw it on Instagram…. Looked fun….“You make it look so easy”. My clients mention to me from time to time while I demonstrate new movements… or movements we’ve done…a few times. This was my first time but not the last, @megan_leigh you’ll be my Guinea pig next time around. “Those buff beautiful men made it look so easy” we said. BUT, it was fun. Challenge yo’self Core Crime TBD: 🚨 Interval: (40:20) *quality over quantity*👏keep constant band tension, to feel the 🔥 👏or else, why are you using the band? *beginners may lose the band or the ball BUT not both*✴️JACK KNIFE◼️ (knees/shins are your “catcher” not feet’s like a yoga ball) 🔳 RUSSIAN (cinnamon) TWISTS◼️ (full rotation keeping band tension - I’ll work on it) ✴️ BANDED SIT UPS◼️ (tension from behind you, feet planted, squeezing ball extended arms) 🔳 WOOD CHOPS◼️ (I look choppy, keep the same slight elbow bend throughout movement, don’t turn into a flower girl) ✴️ BEAR JACKS◼️ ( I’m not one for plank jacks, granted these might be slightly less disruptive to those with weaker posterior chain/lower pack pain) I’d skip the jump and just alternate R/L foot from bear to plank 🔳 LONG LEVER PLANK WITH KNEE TUCK◼️ (begin with the ball away/overhead then tuck in knee followed my ball seems to be a an easier way to “feel da rhythm) #lockdown818 #corecrimes#core #fitness #workout #abs #strength #coreworkout #motivation #fitnessmotivation #training #personaltrainer #exercise #corestrength #fitfam #homeworkout #health #balance #calisthenics #healthylifestyle #strong #functionaltraining #medball #medballworkout #medicineball #core #strengthandconditioning

36 inches FINALLY. End of the year goal 40… hey,🤾🏼‍♀️I got hops. Odd world being a coach, it seems I’m a better athlete now than I was when I was an athlete… 15 years ago. #knowledgeispower

Well, here we are first week of August, and here I am posting last months highlights. Rather, so far this years PEAK performance from ALL 👏 MY 👏 CLIENTS. My powerlifting princess, the pretty in pink, queen of all LockDown’s PRs for women Miss Kristina. The founder of “the shimmy shimmy shebang cat walk”, and found out she got bit by the gym bug, and I was THRILLED. NO. MATTER. WHAT. Sick dog, shes sick (sans covid lol), drama, no sleep, feels nauseous - there she is, every morning. The day she was programmed to 1rm her BP, her feet were dragging, yeah its 7am probably a Friday or close to it. AND SHE BE SPOTTING ME, I had jokingly asked her the night before but, she was dead ass serious. “Why aren’t you warming up aren’t you working in?!” Yes ma’am. (Since I forgot to record ANYONE doing bench) Kris Threw up a Panda Party (125lbs) a 20lb increase from her last attempt in December for bench press. I tell my clients a 2-5% increase is HUGE. It may look small here written in this caption - but you trying adding an extra 20 pounds translates to carrying your kids and 6 bags - add another bag and a baby. Pushing your cart at target, throw some appliances on top of all the other useless sh*t I bet your wheel squeakier. RESPECT for putting the brave foot forward first, forgetting the fears you once had, excepting the aches and pains, and my first client to start a west side story adjacent rumble in our private gym room. with a bunch of “lovely” young ladies - who’s foot was in their mouth and forgetting HEY other humans exist. I will forever have her back, I mean wouldn’t you? (Assuming this is reciprocated) lol <3 you! Watching you grow GAINZ of strength, your strength internally and mentally which were instilled before I was even in the picture are admirable. #deadlift #powerlifting #squat #fitness #bodybuilding #gym #bench #benchpress #workout #strength #squats #powerlifter #strong #motivation #strongwoman #fitnessmotivation #

👋HIGH There!’🌞 Presented to you by: Panda’s many failed, sloppy, and successful attempts at her High Hang Clean’s (last Friday) Focusing on the fundamentals at this position because I KNOW thats where and what I need to work on. I can squat in front rack all day, throw it over my head a bit. But cut that in half and it makes the movement a bit more difficult. I record myself to learn from myself, laugh at Myself, applaud Myself, and then mayyyyyybe post it on social media. So here maybe is…...and maybe think of something you WANTED or WERE going to post(anything), but kept in the drafts for a later date. Or, Just swept it in the “gains” album in your phone. Why didnt you post it? HUMANS I have the same exact thought every single time I post something “ugh I look slow, stupid, sloppy, sleepy” etc. Anyone feel the same?! If you felt it relevant to post at one point, go with your gut. Unless, you were second guessing because it wasn’t relevant…. Like taking a beer bong hit over 30 is, well impressive, not a good look lol. *Ps I always encourage my clients to record themselves, just no tri pods, leotards, and booty shorts. Go to zoo culture then #bebrave #bebold #highhangcleans #highhangclean#crossfit #weightlifting #hangcleanw#wow#workoutmotivation #strengthtraining #frontsquats #workout #gym #failireissuccess #personaltrainer #girlswholift

Well, since we are at that stage in some of my clients programming to learn cleans. 🏋🏼‍♀️I might be a little rusty with less time for “me(gym) time”. May I add a client whom I trained prior who’s 1RM’s exceed mine… by some. Haha @miss_kris_921 Also, decided to start my leg day with a cluster set of my 90% RM. *will remain disclosed* lol… slightly sloppy I GET IT. I’m excited coaching for the first time the combination of compound lifts we’ve been hammering in for a year now. I’m excited!! (Clients read this with fear in their eyes) haha

I must say, this core routine is probably one of my favorites now!! 👏 Love movements, such as Pallof (penelope we say) adjacent movements where fighting the good fight not to, in my terms, “boomerang or breakdance” depending if movement is from ground, kneeling or standing. Creating resistance with bands and/or the ball, creates new signals to trigger different or even new muscle fibers to fire off. And at first, the fire may be a little dim, but creating and incorporating movements, like these burners, into your routine will strengthen that fire in your belly 😉 and overtime you build bigger and better fires. 🔥 🔥 YUP, it never gets easier - we know this. 🔸Keep the band tension turned 🆙 no loosy goosy 🔸 When kneeling in 1st movement start by being as close as possible hugging the ball with your knee to support and hold your own 🤝 to find the sweet spot. 👉🏼This movements shorter range of motion is what youre aiming for, baby twists🔸Watch the front knee as it may gravitate to move inward ⚡️start with a work/rest ratio interval that works best for you and do each twice. ⚡️. 💥40 :20 rd 1 45:15 rd. 2 💥#medball #fitness #workout #training #medballworkout #gym #personaltrainer #strengthtraining #strength #fitnessmotivation #power #functionaltraining #medicineball #core #strengthandconditioning #core #coreworkout #corestrength #balance #coretraining

This light and lovely leg day “cool down” I programmed last week - got me so excited I forgot to post it. MOST of the time when I record myself its to critique myself, and naturally being one of the hardest. I encourage my clients when they too work out, attempt, or emulate something we have done, or saw on instagram, whatever, just so they can. SEE for themselves. Sometimes we don’t have a mirror in front of us, and when can’t connect that muscle to what your mind wants it to do, you can watch and see where, what and why - the good bad and the ugly. Steps ups are probably one of my favorite movements (any sort of plane) because personally I feel it in ALL the right places, and it serves a purpose for any of my clients. In doing so, it improves hip/knee stability, mobility, strength and can be used as a rehabilitative exercise in the negative, eccentric/downward motion as well . Shown:32in step ups - Not shown 36in step ups (tip tip tippy toes for that guy)

#stepups #fitness #legday #workout #crossfit #squats #boxjump #motivation #fitfam #lowerbodyworkout #conditioning #physiotherapy #gluteworkout #strengthtraining #legextension #girlswholift #legs #fitlife #stepup #exercise #glutes #personaltrainer #gymmotivation #stability #strength #kneehealth

Steph’s 1RM Bench Press
I am honored that my best friend Steph, a seasoned weight lifter, a STRONG lifter, has chosen me to help her this summer not only by spotting her IMPRESSIVE 1RM’s, but to guide her on how, why, when, where and when we do what we do in our sessions (split). I honestly have found that this is my “calling”. I love TEACHING people how to take the, as I say, “training wheels off” and be able to walk into a gym with a plan and a program and properly execute it on their own. Yes, I love being the show pony, but in the end I want my clients to be at the top of the podium while I sit back and applaud their hard work. Well, at this point damn near all my clients can lift more than me, and that is RAD. When they give me the “look” after they just completed a movement that just looked and felt good gives me chills, no joke. If you’re looking for someone to guide you to where you can be that person who walks in the gym, with a plan, a time frame (15-30 minutes can move mountains a few times week), no fear, no PHONE (music ok). I am always here to answer any questions or even give you a road map with a few sessions to give you a head start. As for Steph, this girl goes HAM under a barbell, and HILARIOUS so I remind her. I will hurt you if you make a funny - but game face is easy for her to put on. Always have admired her determination and competitive nature in the gym. LETS GO. #benchpress #powerlifting #gym #bodybuilding #squats #bench #workout #powerlifter #strength #motivation #strongwoman #girlswholift #training #fitnessmotivation #strong #weightlifting #gymlife #strengthtraining #gymmotivation #fit #chestday #powerliftingmotivation #muscle #fitfam #gains #powerbuilding #lifting #chestworkout #chest #triceps #fitnessjourney #liftheavy

⚡️The Speed & Agility Ladder. 🪜 Take ‘speed’ out of the equation, thats when you will see me utilize the ladder. ▪️I coach, apply, improve ,measure and incorporate the agility ladder for solely agility focused drills, not for speed. ▪️For athletes/former athletes or clients who just would like to incorporate conditioning (speed & agility naturally integrated) I whip out the ladder as more of a progression or a modification to a myriad of speed drills because there’s one thing thats VERY important when developing speed 👏coordination 👏control 👏conditioned Breaking down the surface area around your to just focus on whats right in front of you, improves the proprioceptors. Your senses of what/where position and movement of where your legs, and trunk of your body should move/rotate,conditions the CNS to adapt to and trigger the correct singals for correct muscles with amount of force the body must exert properly. ▪️In laymens terms, your control of movement is alerted, you react. Agility= step 1️⃣ ▪️ As for my personal practical experience,research and journals to back me up! (I love learning) speed improvements should incorporate drills in larger spans of space, multiple planes, and with weighted and banded movements - even better. Shorter bouts, longer rest periods - such as a plyometric program. ▪️Sport specific clients (such as soccer players), would incorporate both. I get it ▪️Words, especially from ANY doctor, practiced professional related to exercise science, kinesiology, or sports medicine may take more brain power to read- but that brain power will reflect on the field! Okay, now to my client Megan. She was once a soccer player (fancy that) and always has been drawn to the athletic conditioning type programming-Took her just 5 sets to improve her speed and control, we can physically see. YA STILL GOT IT make it fun, throw a C-walk in there or two. #agility #speed #agilitytraining #fitness #training #

My bad dad fitness joke translates into our bodies range of motion in our three different PLANES 🆙⬇️Sagittal(up&down:squat) 🚹🚺Frontal(Side to side:lateral lunges or rather most movements in this reel, Ariana Grande) 🧬🛞Transverse(rotating/twisting:curtsy lunge,halos). If you find one side to be noticeably weaker than the other, make sure yall incorporating some bilateral movements (break down the word, bi/two) which focuses on movements by utilizing only one side at a time. Asymmetrical training is a must if you are trying to gain overall strength in any compound lifts, or just every day life. Also a fun muscle to know that’s in your body, ✔️ADDUCTOR 👏- And many have weak ones which can lead to a higher risk of injury. They play a role in hip mobility and hinge movements - give the knee a little help too. So if you have slight knee pain, lower back pain. Dont forget about these little friends…. Its normal among many, we are quad and/or hamstring dominant and leave the little guys behind. What I always say “ALWAYS start with your silly side” 1. Get it over with 2. We naturally find ourselves to be more attentive to the first set BUT thats also because WE choose our dominant side. Ive found my left leg just aint catching up sometimes while I ascend from squats, or my ankle mobility is weaker. Single legged Plyo aint easy - were trying to avoid hurting the ankle, not roll it. Lol Start with two feets, and just BW. . #laterallunge #workout #fitness #plyo #plyometrics #plyometricstraining #fitness #explosivetraining #workout #power #jump #training #strengthandconditioning #plyometric #gym #fitnessmotivation #speedandagility #cardio #agility #speedtraining #strength #hiit #plyometrictraining #fit #explosiveworkout #lateralstepups #resistancetraining

🔶1️⃣3️⃣5️⃣ 🔶 1RM for miss @meganburnett24. Last few weeks have been SO GRATIFYING for not only my clients to physically feel and see the strength they can produce. Also for me too, as I get goosebumps every time they exceed what they may never thought would have been possible.(theyve seent it!) They are LEARNING and ABSORBING the information I am giving them, not just DOING the movements I showed them. NOT casually moving through our session phone out or COMPLAINING. Which muscles we are working, how I program week to week. The importance of knowing your 1rm is crucial if not mandatory for you to create a successful program. Your traps are not in your legs, yes, that was an answer I received once. LMAO If someone prepares your dinner, dont ya kinda wanna know whats in it? 🤷🏼‍♀️ 🥘 💝 Megan, you’ve been one of my favorite success stories. Also, due to the fact 12 years ago we would just randomly run into each other in frat house bathrooms. Fast forward over a decade, place us in a park where I was teaching group classes and the rest is history… I mean memories, I mean more muscles, I mean mental toughness, I mean, I adore you. You are not the same person I ran into 12 years ago, and you are not the same person I ran into 2 years ago. The strength you bring with you each session, mentally and physically, is contagious and always helps lift me up when it comes to my last client of the day…. Thank goodness I like you. LOL *song seemed fitting when you put us in an empty room at a gym lol* #kipping #fitness #fit #pullups #training #kippingpullups #strength #challenge #kip #workout #determined #backsquat #gym #strength #legday #training #fitnessmotivation #strengthtraining #motivation #1rm #pr #personaltrainer #strong #lifting #barbell #girlswholift #fit #backsquats

What an impressive week it was last week for ALL my clients! Lots of “Ah HA” Moments with new techniques and lifts - front rack isn’t the prettiest thing at first - but AH HA! Then there was a girl who had been bit so badly by the gym bug she pulled out a 205lb/1RM Sumo DL. We have been treading lightly on leg day due to a knee issue, but it doesnt show. I cant begin to tell you how elated I was, am, and have been with Kristina’s perseverance, patience, and power this woman can put out! I think we both look at each other like, “oh, hell ya!”…. A lot! Once a slightly shy, soft spoken woman a year ago, wouldn’t have thought she’d be pumping iron in a Gold’s gym, but pumping MORE iron than most! Kristina you bring your best self to every session whether George (cutest dog alive) keeps you up sick all night, work is overloading that noggin of yours, and even on those days you put in WORK. I am so proud of you girl - we do have many similar thoughts and I know we both agree that you’re a f*ckin bada$$.

. 🔸🐼PAND8️⃣🔸 Choose your Sentence (6/8/10/12) Weeks 👉🏼38 minutes / 3x/WK - $100/WK 👉🏼48 minutes / 2x/WK -$100/WK ONE WEEK FREE Meaning - Your very first week we will be finding your 1RM. What is that? Your One Rep Maximum is the point in which vou can only do one rep before failure. This is crucial in programming your individual fitness challenge so each week I use the necessary percentages for you to increase your power, strength, speed, muscle endurance and fat loss. *Please reflect the part in the video where that this program is for everyone. If you are unable to do certain movements due to injuries, surgeries, or even fear. I rehabilitate, and work with everyone to find a starting point, a benchmark where we work together from. I got you. Let’s enjoy my last summer in Los Angeles together being brave, bringing in behavioral changes with longevity, and having fun and being CONSISTENT! 😘 🐼Please email [email protected] for more details. 🐼Along with my website www.lockdown818.com 🌸🌼🌻 FLING INTO SPRING with a challenge that is manageable around your schedule, and financially manageable. (Rates will vary due to distance, if client prefers private training studio or in-home with all necessary equipment provided

BENCH PRESS 1RM
Last week was MONUMENTAL for two of my clients who 1. Attempted their first bench press (Ang floor press for elbow safety measures) 1RM ever 2. Naturally they both hit their PR 😂 Please excuse my fanny, but Angie the vigilante, has been bit by the weight lifting bug and she ain’t stopping at 105LBS! Ely, well I don’t have a nickname for you yet..but we’ve only been training together 6 weeks. Woke his ass up to meet me at the gym at 6am(ish). After hitting that 200 mark, before he’d even re rack the bar, he’s already saying “next!” So, on we went to 230! CHYEAAA BOY. (Shown 225) But he had to try at least one more time. Hell ya Ely, hell ya. #benchpress #powerlifting #fitness #gym #bodybuilding #bench #workout #strength #motivation #strongman #training #fitnessmotivation #strong #weightlifting #gymlife #strengthtraining #gymmotivation #fit #chestday #powerliftingmotivation #muscle #fitfam #gains #powerbuilding