The Crows Nest

Gym Bestie Challenge ❤️‍🔥

Tag us if you give it a try!

Superset time 🔥
This combo challenges shoulder strength, lower body stability, balance, & mobility.
Workout:
▫️ DB Upright Rows – 12 reps
▫️ Side Lunges – 12 reps each side
▫️ 4 Total Sets
▫️ Rest: 45–60 sec between rounds
Why we love this pairing 👇
✔️ Builds shoulder and upper back strength
✔️ Improves lateral movement & hip mobility
✔️ Great functional full-body training combo
Focus on CONTROL over speed
Save & try this workout ⚡

DM me “COACHING” to learn more 💪🏽

Session with Emily & coach Kasey ft. Maya the pupper
(aka assistant coach)

At The Crows Nest Fitness, Coach Kasey helps take the guesswork out of training with personalized guidance, accountability, & a plan built for your goals. She always emphasizes the importance of breathing with movement & explains how exhaling with certain movements not only gives us more power, but engages our abdominal muscles.

Real coaching. Real support. Real results.

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Upper Body Push + Pull Superset💪🏽

🏋️ 4 Sets
🔹 10–12 Arnold Presses
🔹 10–12 Cable Rows
🔹 Rest 45–60 seconds between sets

Tips for Arnold Press:
-Sit up tall
-Engage core
-Keep elbows close to you
-Rotate while you press
-Choose weight that will not compromise form
Tips for Seated Cable Rows:
-Sit up tall
-Think about pulling your elbows toward your hips
-Squeeze shoulder blades at end range of each rep
-Ext forward for lat stretch

FitnessReel GymWorkout ShoulderWorkout BackWorkout PushPullWorkout FunctionalFitness WorkoutMotivation FitnessTips MuscleBuilding TrainSmart 💪🔥

Learn how to use a Pendulum Squat Machine
with coach Kasey🦵🏽

Benefits:
-Prioritizes spine alignment & reduces stress on lower back
-Allows safe lifting without needing a spotter
-Targets quads
-Reduces strain on knee joints
-Engages core & glutes

Want guidance like this every session? That’s where coaching comes in.
DM me “COACHING” to learn more ❤️