TracyFit

How to properly use the Pec fly for a nasty chest pump‼️

-Set up grips to be armpit left

-back flat against back pad

- start with your arms slightly bent in the back as to not stretch the bicep

-as you adduct your arm, straight your arms

- bend your arms on the way back

Use these tips to fully activate the chest! Its primary action is adduction (moving to center of body) of the humerus! So to try and get that humerus as close to the center point while also avoiding other muscles (biceps for example) from activating, follow these tips!!

Today’s leg day was built to focus on my personal weak areas….

Consistent tempo/depth back squats- I had hip surgery quick a while ago, I’ve struggled hip endurance as a set wears. Especially at depth. Low weight but enough to cause some work in the anterior hip

Deep RDL- building up flexibility and even out power from both hamstring, my left has been noticeable less flexible

Barbell calf raise- I’ve had some pretty bad big toe injuries and have been struggling to produce power. Focused on pushing through my big toe.

Power clean - my form has finally tightened up but using this to build back athleticism.

High box jumps- using four different approaches (left step, right step, short step, no step) to focus on adaptive jumping.

Heavy on the compounds today, on to pull day tomorrow

What’s up everyone? Huge news, I’m opening Swarm Fitness and Athletics in North Branford. We have been preparing for this since around December and we’re in the final stretch before opening so we are running a special presale for everyone who signs up before opening.

Now, since a lot of you have followed me since before I became a personal trainer, I have a very special presale for you all. The first 10 people who sign up through the link I’m placing in my bio will get a FREE Tracyfit white/blue or black/red sweatshirt. Of course, I have some limited sizes but most larges and XLs are available. I also have some smalls. All you have to do is sign up, message me that you signed up for a membership and tell me your preference for color and size. Keep this deal on the low, only the people who have supported me from the beginning get this 😉

Part time workout partner, full time unintentional matching buddy, and now coworker 💪💪