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MARCUS FILLY
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MARCUS FILLY @marcusfilly
😍 Want a muscular look that says "this person is fit" no matter what you're wearing? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤾♂️ I do too - along with a feeling of athleticism so I can do anything I want, from sports to throwing around my kids. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🦵 So to get both, I'm strengthening areas that have historically been weak or vulnerable for me with compound and isolation movements. Hitting the front and back of the knee with these movements you'll also find in Persist: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ Banded Back Squat - This variation with the heels elevated and the band loaded squat helps me get deeper ranges of motion and lowers the load at my most vulnerable areas so I can get stronger and feel confident. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ Nordic Hamstring Curl - I've never consistently done direct work on my hamstrings like this and the payoff on knee stability has been huge. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣ Suitcase Split Squat - this variation of the split squat biases the front the the leg and quads heavily and help strengthen the VMO and tendons on the front of the knee. 👇 Comment your thoughts below! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#functionalbodybuilding
#strengthtraining
#gymlife
#weightlifting
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#outdoorgym
#swoleisthegoal
#frontsquats
#dontskiplegday
#squatday
#highintensity
#ironrebel
#crosstrain
#lookgoodmovewell
Location: San Rafael, California
MARCUS FILLY @marcusfilly
💪 3 ways to hit arm day if you're near a cable machine: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you are deciding on a 3 movement GIANT set like this, keep these 3 things in mind. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ Separate each movement by a strict 45-60sec rest period 2️⃣ Remember time under tension matters. Keep each movement around 45sec of total time. Slow controlled for moderate reps seems to work best. 3️⃣ Choosing load? If you do between 3-4 sets, you want each set to be at roughly 8/10 effort level. Make the last set 9/10! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👯♀️ This pairs well with one of my favorite Functional Pump Conditioning pieces from the PUMP track of PERSIST ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💥 MIDLINE MADNESS Not For Time - Steady Pace 100m Dual KB Farmers Carry 70/53lbs 50 Hanging Oblique Tucks 25/side 80m Dual KB Farmers Carry 70/53lbs 40 Anchored Feet Sit Ups 60m Dual KB Farmers Carry 70/53lbs 30 Hanging Leg Tucks 40m Dual KB Farmers Carry 70/53lbs 20 Anchored Feet Sit-Ups 20m Dual KB Farmers Carry 70/53lbs 10 Strict Toes to Bar ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤌 More like this in my new PUMP 40 Ebook dropping tomorrow. Who's ready? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#functionalbodybuilding
#flexingforthegram
#timeundertension
#hammercurls
#bentoverrow
#morninggym
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#weightliftingwednesday
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#ironaddicts
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#bouldershoulders
#onemorerep
Location: San Rafael, California
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