Harold Holness

@coach-holness

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369 Followers

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Wednesday thoughts… Continue to strive in all areas in life but… do not forget about ‘self’. Remember how important you are in this World. Don’t self doubt today/moving forward… you are great … actually you are amazing. Take one day at a time… sit back and see all the positive vibes around you. The negative is usually something you can’t control… so why worry about something you can’t control? Adjust … be present … and conquer.

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KOTD: Kicks of the day -Neeeeed these again. Nike React Sertu ‘Multi-color’ (THE10TH) 🔥🔥🔥 What did you have on your feet today?

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LA Dayzzz 🌴 Step outside and go out for a walk… reflect… find your stillness… and enjoy the weather.

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BIG Squat day 315lb last week to 325lb today for 3x reps What were your numbers today? Or… what new goal did you hit today?

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New day to get better: Your mental mindset is a choice… today’s path is unknown… step out your comfort zone and surprise yourself… let the unknown allow you to live in present time. Personally- big day for me: shooting for a new 3x rep max in back squat- last week I hit 315lb for 3x… today?!?? Well… I’ll post a vid soon 💪🏾 What’s your fitness goal today?

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Movement of the day: “DB COMPLEX” -DB single arm supinated rows (Heavy) Then… -DB single arm rear fly (light weight controlled speed) *do same side and the switch *supinated benefits: emphasizes the biceps more and can also engage the lower latissimus dorsi (lats) more effectively. This grip will also activate the rear delts and rhomboids. *rear fly benefits: strengthens middle delts and shoulder stabilizers/rotator cuffs Try this complex out in your next pull day… upper day…. Or total body. 😎

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250lb for 2x.. I’ll TAKE IT! (Note: spotter guided and did not help lol) Goal was to hit 3x but hey, this is a huge win for me. Did you all read my last cast? Share your goals for the day - Monday grind fam!

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Happy Monday Fit Fam! “Progress depends on your willingness to leave your comfort zone and commit to courage, daring, and perseverance.” – Remez Sasson Key words “your willingness” Thoughts on this quote? What’s your game plan for your Monday workout? What are your primary lifts today? Any adjustments in today’s workout? What didn’t you do or what did you add in today’s workout plan?

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KOTD: Kicks of the day SHOE: Nike SB x Air Jordan 4 Retro SP ‘Pine Green’ 2023 This sneaker is just too clean and verrry comfortable. Hands down, you need this shoe in your rotation ASAP!

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Today’s fit check….

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Sunday thoughts…. Today is the perfect day to mentally prep for your new “workout” week. 1. Better mindset than last week. 2. Learn from failed reps (how could you have set yourself up for better reps?) 3. Challenge yourself more this week (can you add 5? 10 more lbs to your lifts?). 4. Trust yourself & trust your body for each movement. 5. If you fail, it’s okay. Adjust your workout/reps and finish your set. 6. Step out your comfort join and add in a new modality to your workout program. Lastly… have fun this week.

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MLB Postseason baseball will always make me miss my college ball days… Here’s a nice walk-off

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Let’s cook 👨🏾‍🍳

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Lateral speed training: Movement- Lateral 1st step quickness Goals for movement: 1. Triple extension (hip/knee/ankle) 2. Max effort explosiveness + force production from loaded hip/leg Benefits: improves your strength, power, multi-directional coordination, and balance, and can help reduce the risk of injury.

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Good morning everyone… Here is a little motivation to get you up today and move. Whether it’s going to the gym, going out for a run, focusing on mobility movements, doing a walk around the block… just go out and MOVE! You will feel GREAT after 💪🏾

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I know I posted a workout of the day today but I REALLY loved this same side dumbbell complex. Movement: DB Split stance deadlift + Rear foot elevated split squats (hand release at bottom) (4x + 3x reps) You 100% need to add this as a progression in your next lower or total workout.

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Movement of the day: Pull-ups This a love/hate movement for many… but, there are many benefits in doing them. With many variations (from assisted to grip positions to different bar variations), you can challenge your body and improve your overall body strength. Key benefits: 1. Strengthening back, arms, and shoulders + core muscles *Muscles: Lats, Traps, Thoracic erector spinae, and Infraspinatus 2. Improve grip strength Also, how many can you get in a row? I hit 16x reps thus far… goal is 20!

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Good morning sneaker heads… Happy Friday! What’s on your feet today?! Also, do you have Air Max 1’s in your rotation? Show me your 🔥🔥🔥 KOTD: Kicks of the day Concepts x Air Max 1 SP ‘Mellow’ 2022

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Deadlift 3x max test was today (have one more try next week before deload) Hit 315lb easy for 3x today (last week I hit 325lb for 2x)- pushed it to 345lb for 3x but ended up doing 1x. I’m very happy with this- yet, the goal is to still hit 345lb for 3x. Failure = progressions What was your workout today?

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LA peeps, what’s your favorite coffee shop? Check out DEUS if it’s on your coffee bucket list - chill vibes

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