Kyra

liftrun hashtag performance

#liftrun embodies a blend of fitness, motivation, and community. Highlighting strength training, running, personal growth, and wellness, it inspires individuals to pursue healthy lifestyles and share their journeys. Join the movement!
3 Sets: Just a barbell 20 Strict press 30 Lunges 40 Ceiling crunch 30 Front squats 20 Bradford press 10 Curls Rest :90 and repeat #fitness #ibexathlete #workout #liftrun #gym #garagegym #run #GymTok
33.5k
3 Sets: Just a barbell 20 Strict press 30 Lunges 40 Ceiling crunch 30 Front squats 20 Bradford press 10 Curls Rest :90 and repeat #fitness #ibexathlete #workout #liftrun #gym #garagegym #run #GymTok
How many times are you putting the bar down? 100 Strict press for time: Every time you break complete 50 Double unders 5 Burpees 17 Min Cap Program:  Performance Aesthetics (this is a strength and bodybuilding training program, but workouts like this are include as finishers at the end of lifting) #IBEX #fitness #ibexathlete #workout #liftrun #gym #garagegym #run
23.9k
How many times are you putting the bar down? 100 Strict press for time: Every time you break complete 50 Double unders 5 Burpees 17 Min Cap Program:  Performance Aesthetics (this is a strength and bodybuilding training program, but workouts like this are include as finishers at the end of lifting) #IBEX #fitness #ibexathlete #workout #liftrun #gym #garagegym #run
You’ll never regret a workout, but you’ll always regret skipping one. The days you don’t feel like it are the days that matter most. Get up, get moving, and prove yourself wrong. For Time: 2-4-6-8-10-8-6-4-2 Hang Power Clean Front Squat *20 Double unders at the end of each round including the last Barbell Weight: Level 1; 95/65 + 30 single unders Level 2: 105/75 Level 3: 135/95 17 Min Cap Program: IBEX60 #1BP #fitness #ibexathlete #workout #liftrun #gym #garagegym #run
20.4k
You’ll never regret a workout, but you’ll always regret skipping one. The days you don’t feel like it are the days that matter most. Get up, get moving, and prove yourself wrong. For Time: 2-4-6-8-10-8-6-4-2 Hang Power Clean Front Squat *20 Double unders at the end of each round including the last Barbell Weight: Level 1; 95/65 + 30 single unders Level 2: 105/75 Level 3: 135/95 17 Min Cap Program: IBEX60 #1BP #fitness #ibexathlete #workout #liftrun #gym #garagegym #run
4 Rounds: 4 Pull-Ups 8 Sumo deadlift high pull 12 Back rack lunges (stepping forward) 400m Run BB Weight Level 1: 75/55 Level 2: 95/65 Level 3: 115/75 Program: PFA #fitness #ibexathlete #workout #liftrun #gym #garagegym #run #GymTok
20.3k
4 Rounds: 4 Pull-Ups 8 Sumo deadlift high pull 12 Back rack lunges (stepping forward) 400m Run BB Weight Level 1: 75/55 Level 2: 95/65 Level 3: 115/75 Program: PFA #fitness #ibexathlete #workout #liftrun #gym #garagegym #run #GymTok
For time: 40/30 Cal row 40 Bench press @ 40% of your 1rm - 30/24 Cal row 30 Alt DB snatch - 20/15 Cal row 20 DB S2OH (switch arms every 5 reps) - 10/7 Cal row 10 Burpee pull-ups Dumbbell weights: L1: 35/20 L2: 45/25 L3: 50/35 Program: Performance Aesthetics (new block starts today) #fitness #ibexathlete #workout #liftrun #gym #garagegym #run #GymTok
9.0k
For time: 40/30 Cal row 40 Bench press @ 40% of your 1rm - 30/24 Cal row 30 Alt DB snatch - 20/15 Cal row 20 DB S2OH (switch arms every 5 reps) - 10/7 Cal row 10 Burpee pull-ups Dumbbell weights: L1: 35/20 L2: 45/25 L3: 50/35 Program: Performance Aesthetics (new block starts today) #fitness #ibexathlete #workout #liftrun #gym #garagegym #run #GymTok
Full dumbbell only workout Strength: 3 sets: 10/10 Single arm front rack Curtsy lunge 8 Sumo stance goblet squats 15 DB RDLs (slow and controlled) — Workout: 50 Lunges 25 Push press ( or 5 wall walks) - 40 Lunges 20 Push press ( or 4 wall walks) - 30 Lunges 15 Push press ( or 3 wall walks) - 20 Lunges 10 Push press ( or 2 wall walks) - 10 Lunges 5 Push press ( or wall walks) Program - Minimal equipment #fitness #ibexathlete #workout #liftrun #gym #garagegym #run
7.5k
Full dumbbell only workout Strength: 3 sets: 10/10 Single arm front rack Curtsy lunge 8 Sumo stance goblet squats 15 DB RDLs (slow and controlled) — Workout: 50 Lunges 25 Push press ( or 5 wall walks) - 40 Lunges 20 Push press ( or 4 wall walks) - 30 Lunges 15 Push press ( or 3 wall walks) - 20 Lunges 10 Push press ( or 2 wall walks) - 10 Lunges 5 Push press ( or wall walks) Program - Minimal equipment #fitness #ibexathlete #workout #liftrun #gym #garagegym #run
5 Drills for building strict pull-ups 👇 1️⃣ ISO HOLD: - Start by holding yourself at the top position of a pull-up. Aim for time, not reps! - This builds muscle endurance and challenges your stability and control at the top range of the pull-up. 2️⃣ NEGATIVE PULL-UPS: - Focus on a slow, steady decent spending-controlled time under tension. - This is a great way to build the strength needed for the entire pull-up movement. 3️⃣ INVERTED BARBELL ROWS: - A fantastic compound exercise that targets your back and arms, strengthening the muscles needed for pull-ups. - This is also an easy movement to change your body angle, or loading to increase or decrease difficulty. 4️⃣BANDED PULL-UPS - Use resistance bands for added support, making pull-ups more accessible, as the bottom half you will have more support and less on the upper half. - Gradually decrease band assistance as you get stronger to progressively overload the movement. 5️⃣ RING ROWS: - Engage multiple muscle groups for a comprehensive workout, adding in a stability factory with rings moving independent of each other. - Easily adjust the difficulty by changing your foot position, or even elevating your feet for more difficulty. #liftrun #pullup #ibexathlete #gym #fitness #workout
6.6k
5 Drills for building strict pull-ups 👇 1️⃣ ISO HOLD: - Start by holding yourself at the top position of a pull-up. Aim for time, not reps! - This builds muscle endurance and challenges your stability and control at the top range of the pull-up. 2️⃣ NEGATIVE PULL-UPS: - Focus on a slow, steady decent spending-controlled time under tension. - This is a great way to build the strength needed for the entire pull-up movement. 3️⃣ INVERTED BARBELL ROWS: - A fantastic compound exercise that targets your back and arms, strengthening the muscles needed for pull-ups. - This is also an easy movement to change your body angle, or loading to increase or decrease difficulty. 4️⃣BANDED PULL-UPS - Use resistance bands for added support, making pull-ups more accessible, as the bottom half you will have more support and less on the upper half. - Gradually decrease band assistance as you get stronger to progressively overload the movement. 5️⃣ RING ROWS: - Engage multiple muscle groups for a comprehensive workout, adding in a stability factory with rings moving independent of each other. - Easily adjust the difficulty by changing your foot position, or even elevating your feet for more difficulty. #liftrun #pullup #ibexathlete #gym #fitness #workout
To get stronger while improving your ability to run further and faster. Approach: Blend running, strength progressions, and specific accessory exercises that not only complement each other but also help to prevent injures. - Heavy Compound to lifts increase total strength - Higher volume bodybuilding to build muscle and tendon strength - Dynamic/explosive drills to improve power - Running specific accessories to help prevent imbalances and injuries while improving your body awareness and control. - Running progressions to build you up week over week improving speed and distance, and to prevent running to far or to much to fast. Program: lift/run hybrid (New training block starts tomorrow) #fitness #ibexathlete #workout #liftrun #gym #garagegym #run #GymTok
4.6k
To get stronger while improving your ability to run further and faster. Approach: Blend running, strength progressions, and specific accessory exercises that not only complement each other but also help to prevent injures. - Heavy Compound to lifts increase total strength - Higher volume bodybuilding to build muscle and tendon strength - Dynamic/explosive drills to improve power - Running specific accessories to help prevent imbalances and injuries while improving your body awareness and control. - Running progressions to build you up week over week improving speed and distance, and to prevent running to far or to much to fast. Program: lift/run hybrid (New training block starts tomorrow) #fitness #ibexathlete #workout #liftrun #gym #garagegym #run #GymTok
The decisions you make between the new year and Christmas, have far more impact than the ones you make between Christmas and new years. Time to lock in on your goals and be the outlier that turns daily habits into lifestyle, stays committed to that lifestyle all year, and starts 2026 with even bigger goals. We are hitting the ground running in 2025, kicking off 2 new training blocks this Monday. Performance Aesthetics - Progressive strength and hypotrophy training focusing on compound lifts, bodybuilding and high volume accessory work along with optional conditioning. Lift/Run hybrid- Building strength and endurance through running progressions and strength progressions focusing on getting stronger, faster and preventing injuries. We set you up to have everything you need to reach your goals, including 15 specialty programs, tons of nutrition resources, and a great community…What are you waiting for? #IBEX #fitness #ibexathlete #workout #liftrun #gym #garagegym #run
1.4k
The decisions you make between the new year and Christmas, have far more impact than the ones you make between Christmas and new years. Time to lock in on your goals and be the outlier that turns daily habits into lifestyle, stays committed to that lifestyle all year, and starts 2026 with even bigger goals. We are hitting the ground running in 2025, kicking off 2 new training blocks this Monday. Performance Aesthetics - Progressive strength and hypotrophy training focusing on compound lifts, bodybuilding and high volume accessory work along with optional conditioning. Lift/Run hybrid- Building strength and endurance through running progressions and strength progressions focusing on getting stronger, faster and preventing injuries. We set you up to have everything you need to reach your goals, including 15 specialty programs, tons of nutrition resources, and a great community…What are you waiting for? #IBEX #fitness #ibexathlete #workout #liftrun #gym #garagegym #run
Do you cut your pull short? The hang position is ideal for reinforcing proper mechanics. - Hips back, not down: Load your posterior chain by pushing your hips back instead of squatting. - Shins vertical: Keep your knees slightly bent and shins vertical—this should be the same position you catch the bar. - Full extension: Practice driving through your legs and fully opening your hips, knees, and shoulders to create upward power. When pulling from the floor, don’t lose the habits you built above and below the knee. Off the ground, prioritize a smooth pull:     •    Bar stays close.     •    Hips and shoulders rise together.     •    Once past your knees, think hang mechanics: hips back, shins vertical, and hit full extension driving up.. not back. What part of the snatch do you struggle with most? Let us know in the comments! Program:  IBEX60. We start a snatch block this week #IBEX #fitness #ibexathlete #workout #liftrun #gym #garagegym #run
1.3k
Do you cut your pull short? The hang position is ideal for reinforcing proper mechanics. - Hips back, not down: Load your posterior chain by pushing your hips back instead of squatting. - Shins vertical: Keep your knees slightly bent and shins vertical—this should be the same position you catch the bar. - Full extension: Practice driving through your legs and fully opening your hips, knees, and shoulders to create upward power. When pulling from the floor, don’t lose the habits you built above and below the knee. Off the ground, prioritize a smooth pull:     •    Bar stays close.     •    Hips and shoulders rise together.     •    Once past your knees, think hang mechanics: hips back, shins vertical, and hit full extension driving up.. not back. What part of the snatch do you struggle with most? Let us know in the comments! Program:  IBEX60. We start a snatch block this week #IBEX #fitness #ibexathlete #workout #liftrun #gym #garagegym #run

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