Ironcide, LLC

My new and highly trained receptionist, Frankie. #whosebabyisthis #microgym #uplandpersonaltraining

It’s been a year at our new location feels a lot more like home now, especially during these harder times.

My new and highly trained receptionist, Frankie. #whosebabyisthis #microgym #uplandpersonaltraining

It’s been a year at our new location feels a lot more like home now, especially during these harder times.

The GLUTE HAM PULL THRU: the glute bridge’s equally as awkward twin brother . . You’re probably wondering WHY. Why not just a free weight RDL? Because of the bar path and distribution of weight, this movement doesn’t let you shrug, squat, loosen up, or round the back. The arm is immediately turned into a strap and the hips are forced high and back. You name the hip hinge error, and this movement almost forces the lifter out of that compensation/fault. You can also feel SO M...UCH in this movement because time under tension is impossible to break. It’s low risk, use it at the end of a session when your ass is already trashed or as a brain game to let difficult cues settle into your head . . Who would’ve thought this embarrassing movement could actually serve an intellectual purpose #hiphinge #postchain #glutepullthroughs #assfordays #liftlikeyougiveafuck #deadliftaccessory See more

DOORS ARE OPEN! @ Ironcide, LLC

The GLUTE HAM PULL THRU: the glute bridge’s equally as awkward twin brother . . You’re probably wondering WHY. Why not just a free weight RDL? Because of the bar path and distribution of weight, this movement doesn’t let you shrug, squat, loosen up, or round the back. The arm is immediately turned into a strap and the hips are forced high and back. You name the hip hinge error, and this movement almost forces the lifter out of that compensation/fault. You can also feel SO M...UCH in this movement because time under tension is impossible to break. It’s low risk, use it at the end of a session when your ass is already trashed or as a brain game to let difficult cues settle into your head . . Who would’ve thought this embarrassing movement could actually serve an intellectual purpose #hiphinge #postchain #glutepullthroughs #assfordays #liftlikeyougiveafuck #deadliftaccessory See more

100% guaranteed to make your push ups and squats sexier. Rock it on the couch. Throw it on after your biweekly shower. Show it off through your windows to your neighbors. Add it to your daytime jammie collection. The boys at @kineticprintco just put out the annual Ironcide shirt. This year is a shiny gold foil logo, the picture doesn’t do these justice! Once 50 are sold they’re produced and sent right to your door. Always appreciate the mad love and support from every one of you. Link in bio!

IRONCIDE PROGRAM RAFFLE quarantine sucks, we miss our friends & family, the gyms are closed, stressors are high, things just aren’t normal, alcohol tastes extra good, and the list goes on. . . I’m offering a remote training session & a custom program designed for two winners. ... . Strength, conditioning, body weight only, kinstretch, end range joint training, bodybuilding, powerlifting . Details in story & highlights! #supportsmallbusiness #supportlocal #uplandpersonaltraining #remotecoaching #functionalrangesystems #movebetter #kinstretch

Grip training hack: deadlift in the rain. . . Hit me up if your deadlift feels shitty, the problems are usually hidden in your set up. Let’s troubleshoot it. #deadlift... #postchain #movebetter #liftlikeyougiveafuck #uplandpersonaltraining See more

BUTT HYPERTROPHY: 3 way lunges . . It takes 10-15 sets/week ON TOP of your squats to grow your butt. Split those additional sets throughout the week or in one session. .... . You should probably be doing some combination of unilateral work & hip extensions to be well rounded. Most of you don’t have weights at home, so this is a great high resistance option for your lunges. Keep that slippery foot down the entire set. Do this on carpet for more tension. . . 1 trifecta = 1 rep. Accumulate 10 reps/leg & tag me the next day from your toilet #skiplegsnolonger #postchain #assfordays #growingstems #3waylunge See more

My version of the PRISONER SQUAT: climb the ladder to 10 unbroken & tag me. . . . #prisonersquat

5 tips to improve your conventional deadlift set up. . 1) While standing, take your deepest breath and pressurize. Doing this before you get set up will give you a goal of how big you want to inhale. . 2) Place your bar over the knot of your shoelace. Then get equal pressure on your entire foot. ... . 3) Don’t squat down. We want your hips and knees to be back and out of the way during set up so you can feel your hamstring. This is one of the most important key points- you are trying to create and ECCENTRIC loading of the posterior chain so we can UNLOAD it when we leg drive. . 4) Shoulder is POISON to your ear. Period. Keep it as far down & away as possible the ENTIRE TIME. . 5) Unfold simultaneously. If there is any movement, wiggles, or yanks, you weren’t tight enough. . . . Hit me up if you’d like to (re)learn the entire set up custom to your needs, leverages, and tendencies. . #fixyourshit #deadlift #postchain #assfordays #movebetter #controlyourself See more

HIPS IN THE SQUAT: do you have what you need? . Pick movements that you and your clients have the prerequisites for. . .... Hip external rotation (ER) is essential in ALL types of squats. Squatting without hip rotation is 100% a recipe for disaster (probably sooner than later). Your knees and lower back might also hate you in this movement, but they’re often times not even the problem. Without adequate amounts of ER, the knees and low back frequently have to jump in to solve problems in the squat. Assess your hips, learn how to open them in the squat to create better options, function and opportunities in the movement. . . There are numerous prerequisites we need for any movement or activity and every BODY has different abilities. These abilities can be self assessed if you don’t (or do) have an educated practitioner at your fingertips. Check you the last two photos for a basic hip rotation assessment. We want at least 35% internal, 45% external. . . Dont be fooled, it’s absolutely possible to produce a decent looking squat without fundamentally good hip function, but it WILL catch up to you. Do the work, it’s meow or never. #hipER #movebetter #controlyourself #functionalrangeassessment #functionalrangesyatems #uplandpersonaltraining #ironcide #liftlikeyougiveafuck #squat : @ironcross31 @ Ironcide, LLC See more

Training isn’t about getting your ass handed to you everyday you’re in the gym. It’s more about recognizing what the body needs in relationship to what that person has the mental, emotional, and physical capacity for. Some days are for intensity, some days are for gentleness, some days are for learning, some days are for refining, some days are for sweating, some days are for crying and others for screaming. But most days are actually some combination of those plus more. Training like you give a fuck means having a realistic plan of attack that allows for downs and flats within your trajectory of ups. This is my twice yearly reminder to whoever reads this that progress is not only linear, sometimes you gotta grind the gears to learn how to drive the car. #trainlikeyougiveafuck #uplndpersonaltraining #microgym #ironcide

Absolutely love this @nathanwpylestrangeplanet comic because it’s so cute & true. Active inputs yield active results. It can be really hard work, but we have to spend the time putting effort into proactive measures. Results on the forward trajectory of your journey are earned, not given. #functionalrangesystems #kinstretch #uplandpersonaltraining #movelikeyougiveafuck... #controlyourself See more