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Category: The Chosen Few

Exercise Spotlight – The Split Squat / Bulgarian Split Squat or Rear foot elevated squat.

7th March 2019 RichSennewald Leave a comment

This week, we’re focusing on single limb movements in our Chosen Training, enjoy this detailed document on the Split Squat – Totally free!

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Posted in: Education, The Chosen Few, Training

EXERCISE SPOTLIGHT: STANDING BARBELL MILITARY PRESS

20th February 2019 RichSennewald Leave a comment

This week, we’re focusing on heavy overhead pressing in our Chosen Training, enjoy this detailed document on the Barbell Military Press – Totally free!

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Posted in: Education, The Chosen Few, Training

INSTAGRAM

richsencoaching

Nutritionist & Personal Trainer
BSc Hons Bioscientist
Foodie & BBQ Pitmaster
Warchief at Norse Gym
⬇Cooking, Education & Coaching⬇
Instagram post 2114049342183744868_2136013391 Happy Birthday @_jennybell_ My absolute favorite person in the world to over-eat with. Thanks for dealing with my shit for another year. You haven't aged a bit! ❤️❤️❤️ (don't worry @originalandpest, she'll never take our schwarma and bacon making us)
Instagram post 2111177928887917112_2136013391 @perrysofeccleshall cookery school update! The build has nearly finished! First class of kids will be coming at the start of September! I might have to re-surface on social media now, I've been enjoying my haitus! #foodie #cook #learn #eat #nutrition #localbutcher #fieldtofork #meat #bbq
Instagram post 2090003462204021505_2136013391 Happy third birthday to my diva dog Harper who has helped keep me in my toes and fit and healthy for a long time now. ❤️🐾 She may be super snooty and a bit of a mard sometimes and annoying as hell, but I love her to bits. I like to sniff her head sometimes, which people think is weird. Happy 3rd birthday 🎉 #gsp #germanshorthairedpointer #gundog #birthday #pointer_feature #pointer #wag #ilovemydog #dogsofig
Instagram post 2089088995131821575_2136013391 A weekend of lifting things and dog walks with her. Explored kinver Edge and its totally not 3 mile, 5 mile walking route. 🚶 #dogsofig #kinver #dogs #ootd #gsp #dalmatian #mixedbreed #selfie #dogwalk #walkies
Instagram post 2066052461004620536_2136013391 Popped into @perrysofeccleshall today to catch up with the crew and found Steve's anti-theft device behind the counter. #butcher #butchery #britishbbq #britishmeat #localbusiness #fieldtofork #meat
Instagram post 2054378131938083940_2136013391 Trialing some locally sourced charcoal this week from Pics and Sticks, an anchient forest, twee Hem woodland in the Shropshire region, managed by traditional coppice methods. @perrysofeccleshall and @perrysfieldtofork Verdict on the Tommahawks - amazingly good for some dirty bbq steaks. #bbq #britishbbq #canping #glamping #meat #eat #foodporn #pitmaster #barbecue
Instagram post 2047059121772976079_2136013391 #sundaysockgame is strong today. I need new socks. Lots of new socks.. What're you rocking? I need inspiration. #sockshop #socks #sunday #shelfie #fitfam
Instagram post 2035845902844825587_2136013391 Newest addition to the reef. I've waited a long time to get a nice bubble tip. Its likely going to be defended upon by the droves of shexy shrimp in the tank as I don't have clowns to host it. But I think sexy shrimp wiggling their bits around an anenemoe looks pretty cool too. #marinefish #anemone #fish #fishkeeping #hobby #relax #sexyshrimp
Instagram post 2035684284106447905_2136013391 Hurricane Harper is very happy that spring has sprung and she can frolic amongst the bluebells once again! #gsp #germanshorthairedpointer #dogsofig #pointer #pointer_feature #dog #gundog
Instagram post 2035665657084854772_2136013391 Meal prep like a pro, with @perrysfieldtofork & @perrysofeccleshall Cannot wait to get my students in the kitchen at the cookery school, which is sooooo nearly complete... I've been holding back my recipie books and videos for the launch and am itching to get going... Today I've created three meals for Jens lunchboxes for the weekend, ranging from beef shin chilli (see our video from a few weeks ago for this one) Thinly sliced Japanese beef salad Shredded chicken and green bean salsa. Everything will be taught on the various classes and courses we will run #britishmeat #mealprep #fitpro #foodie #iifym #protein #steak
Instagram post 2033300086934616322_2136013391 I like to sit by my fish tank and watch the fish explore do their thing to relax. #foxface #marinefish #saltwater #coral #fish #pets #aquarium #hobby #marine
Instagram post 2026918617697803092_2136013391 Summertime Dog walks, Cave exploring and sun worshiping with the tribe.
Instagram post 2018813437995539566_2136013391 Photo from the competition a few weeks ago. Event 2 had a 5 min time cap and required us to work through the complex of: 1x full clean, 1x hang clean, 2x front squat, 2x Overhead press The complex had to be performed Unbroken (the bar cannot touch the ground) One event that was a little more to my strengths. I spent a full 15mins warming up in the athlete area before this event, until the last possible second, so that I could open on a solid weight rather than spend valuable time building during the time cap. This was my opening lift. I placed first in the first 30 seconds of lifting. (granted this was always going to be an event I was going to do well in) I did everything to make the event as easy as possible for myself by preparing. I've competed in various sports over the years and it seems to be common across all of them, that many, many people don't warm up sufficiently. As coaches we really need to promote the importance of proper preparation for lifting ESPECIALLY where maximal effort is concerned, or variables the lifter/athlete comes into contact with are going to be unpredictable, such as in team and contact sports. Basically... Just all round.. Teach your clients to warm up properly!! #gym #lift #Squats #squat #fitfam #muscle #coach #rainhill #crossfit #strongman #wod #train #strong Photo by @petewilliamsonphotography
Instagram post 2017357299882118261_2136013391 Little bit of non exercise activity to stay trim.. Ish #nepa #gsp #walkies #dogsofig #health #fitfam
Instagram post 2015160288977989208_2136013391 Did you catch this Week's video from @perrysofeccleshall, where we looked at beef shin on the bone and made a one pan beef chilli? Stop buying expensive steak mince from the supermarket and look at some of these far cheaper and more flavoursome cuts! Youl get way more for your money, richer taste and be able to support local businesses! #butcher #protein #mealprep #foodie #nomnomnom #eat #gym #fitfam #iifym
Instagram post 2012263473777499534_2136013391 Do you have a decent warm up routine for your sessions? Mobility movements are crucial in getting you ready for proper lifting, I usually program 8 to 10 minutes of pulse raising, followed by mobilisation movements, light carries, posture focused movements and some dynamic stretches. Here's an old favorite, the spider / spiderman lunge with a twist. A lunge that brings together hip mobility and thoracic mobility to use as part of the warm up, to really open you up before squatting, pressing or oly lifting sessions. Program this movement in after your pulse raiser and once you've performed some of your basic mobilisation, before you begin anything loaded with weight. What's a must do movement for you? I personally can't lift without loosening my low-back off and doing some band work for my shoulders and arms! As always, Thankyou to @cfallied for allowing us to film. #wod #crossfit #gym #warmup #mobility #ladieswholift #lunge #fatloss #fitfam #muscle #mobilitywod #train
Instagram post 2011832697198035136_2136013391 So, I started seeing this crossfit chick back in 2018... I was super into her and wanted to impress her so went to one of her crossfit classes as a way to spend a bit more time together. In the spirit of constantly trying to impress her, I ended up entering a competition this weekend at the @therainhilltrials where they made me run around and jump over things and lift stuff... A lot. .. I tell you what.. one thing I have really gotten an appreciation for, since trying my hand at crossfit is Pacing. You see, my history of sports, never required this sort of sustained effort. Strongman is a sport that involves tactics sure and pacing the big lifts over shorter time periods, the most reps, lift the most weight or do the sprint the fastest - but never in my training career have I had to chip away at workouts like I have here When I was a linebacker for my university team I just did loads of rowing and trained mostly GVT style outside of training drills. When I did shot and hammer, I just needed mobility and some decent strength endurance... Before joining Jen at @cfallied I realise had no concept of pacing in training. I feel very niave as a coach (an arguable very experienced coach) to not have had any real appreciation of pacing in a race sport or this sort of hybrid power endurance sport, Having never taken part in them. I thought I was conditioned because I could run 100meters with 300kg over my. Shoulders and throw 10kg over a house or drag a car up a hill. I thought the prowler work we did for powerlifting was tough... I feel I have a new appreciation as to why it really helps coaches, to get stuck into various sports or persuits practically aswell as theoretically. I'm very fortunate in that, at Crossfit Allied I have seen programing for this sport done intelligently, with proper coaching and managing of lifters of all ability levels. I had a pretty enjoyable day with my homie @originalandpest and home girl @nicola_equestrianfitness eating all the moam and of course, would have been somewhat lost without @_jennybell_ by my side. #strongman #health #fitfam #iifym #gym #crossfit #lift #coupleswholift #muscle #burpee #wod
Instagram post 2010338984269638052_2136013391 The Chosen Few are focusing a lot on their single limb work at the moment. Do you ❤️ a good split squat or lunge? Or are they just a neccicary evil to you? 🤢 Anything that helps build strength, stability and athleticism is a win in my book, not to mention how well they build up the butt! 🍑 Single limb work, injury prevention work and antirotation work doesn't get enough focus, but forms a very important part to any training plan and movements like the lunge, split squat, Palof presses and rowing movements find their way into almost all of our programming. Hop on over to the Norsegym site for an in depth guide to the split squat, or, just enjoy this video and brush up on some coaching tips! Thanks to @cfallied as always for allowing us to film. #fitfam #gym #crossfit #ladieswholift #legday #splitsquats #muscle #train #coach #quads #glute #Squats #wod
Instagram post 2007442278649672412_2136013391 Hey folks Its #monday again. Here are some wise words to help you feel inspired and get through the week, focused on your work and #winning because you are a #winner. Did you know, when you look into the night sky, you are looking back in time? This is because of how far away the stars are, stop living in the past, keep your head down in the present and finish writing that thing you keep saying you will, or you'll end up like me with 9 ebooks and video series all half done and nothing to show for it. #hustle #life #fitfam #entrepreneur #makeitbug #dreamer #fitpro #biceps #ketbell #fitspiration
Instagram post 2003880344956383144_2136013391 My happy place is by a hot fire, with a giant beer and a few of the people I care about. Have had a little downtime the last few days but I have a hugely busy week ahead of me starting tomorrow! Its important to make time for yourself and do the things that make you happy now and again. Back to the normal. Programing you know and love along with the newest episode of the Foodcast with @perrysofeccleshall!! #bbq #britishmeat #britishbbq #rotisserie #beer #pitmaster #iifym #downtime #relax
Instagram post 2000732529837178273_2136013391 Meet the newest critter to join the family. Full of team spirit and pep, the Pom-pom crab! Few people know that I keep fish, lots and lots of fish, although I recently gave my large plant only tank away to make room for a new nano reef, to keep some of the critters that are harder to spot in the larger tank. We are housing a variety of corals and inverts with a beautiful purple firefish in this tank aswell I love watching this little guy wander around wax on wax offing around the cave he's chosen in the tank. Tell me something about you, and your geeky ventures that we don't know... #marinefish #invertabrate #inverts #saltwateraquarium #saltwater #reeftank #ootd #pet #crab #underwaterphotography #fitfam #geek #hobby #aquarium
Instagram post 2000102560828022384_2136013391 Rich Sennewald and #fashion in the same room, who'd have ever thought it... That haircut I had a few months ago clearly did strange things to me... Smart clothes, shoes, jeans, they are all a pain in the ass to find a good fit, for those of us who like the gym. Its a side effect of our love affair with the barbell. Anyway, if you havent seen them already you can check out some in depth reviews of the @olympvs_fit shirts and jeans on the Norse Gym Web site, because I'm loving their kit at the moment for the very active, yet still smart work environment that we have these day. #muscle #athletic #athlete #athletic #athleticfit #formal #smartcasual #tie #businesscasual #gymjeans #fitfam #musclefit
Instagram post 1999321097400659137_2136013391 Is refined sugar the bringer of all evil, addiction and causer of disease? Well, I'm not one for absolutes, but.. No. It really isn't. Refined sugar intake in the UK has declined over the last 50 years, yet diabetes levels continue to rise. Why do we still point the finger at the tate and lyle? Sure, we have guidlines for free sugar intake, I'd be a fool to try and pretend that these sugars provide much more than their energy value in terms of use to most diets (ignoring sports specific re-fueling and the likes) and kids with rotting teeth and not enough fibre in their diet are the effects of over haribo-use in the diet paired with poor dental hygiene... But again, when it comes to body fat related disease and markers of disease, we need to stop being so emotional with our finger pointing and look at the real data and the simple answers that yeild the greatest results. Dietary education. Calorie control. Healthy lifestyles. Also, marshmallows. Everyone loves fires and mallow can be pretty filling. #sugar #diet #nutrition #diabetes #coach #pt #marshmallow
Instagram post 1995768967892891935_2136013391 #bonusround Can we answer all of the internets diet and fitness questions? We Pulled up the unanswered Health and fitness questions from the @yahoo answers fitness and nutrition page, doing our bit to help the people! #yahooanswers #qna #ama #questions #fitfam #coach #health #fatloss #salmon #exercise #gym #askthecoach #guru #expert
Instagram post 1994925203842543863_2136013391 Happy Women's day to the barbell bending beastettes in our lives. Regardless of your pursuits, here's to those who deal with our sh1t. In the spirit of always fighting the glossy mags, celebredouches and PTs that would see you as pink shake weight swinging cash cows who need leading by the hand, here is a quote from Coco chanel on how to be a 'woman'. Once again, don't allow some asshat somewhere to decided what your chromosomes allow you to do, to tell you that muscle is exclusively for men. However you identify - You do You. 💪 Take a chance today to show everyone some ❤️. Just like your mother's would want you to. 💪 #strong #coach #pt #rant #fulldisclosurefriday #women #cocochanel #girlswholift #girlsgonestrong #strengthcoach #train #muscle #ladieswholift #protein #health #fitness #fatloss #norsegym #love #coupleswholift #internationalwomensday #womensday
Instagram post 1994396615976185974_2136013391 New to training legs? Solid squatter and looking to try a new challenge or push those numbers up? Consider yourself an Athlete? Nothing beats a powerful set of legs, strong glutes and stable hips when it comes to all round development. Heavy lifts and a powerful lower body require more than just back squatting alone, take a look at our introduction to the split squat Check the Norsegym site (link in page bio) to learn a little more about the basics of performing, coaching and cues for the underrated split squat. It contains a free PDF download exercise card for you to enjoy aswell #strong #strength #lift #power #muscle #overheadpress #crossfit #coach #strongman #strongwoman #girlswholift #girlsgonestrong #norsegym #vikingstrong #protein #fitfam #press #gym #ootd #pt #learn
Instagram post 1994254271717293161_2136013391 #bonusround for the q&a questions Health and fitness questions from the @yahoo answers fitness and nutrition page answered! Stay tuned for the full video.. #yahooanswers #qna #ama #questions #fitfam #coach #health #fatloss #salmon #exercise #gym
Instagram post 1994249565892544353_2136013391 Another rapid fire nutrition and training Q&A We collated all the ubread questions from my inbox and tried to answer them in under sixty seconds #ama #qna #questions #askmeanything #fitfam #coach #pt #personaltrainer #gym #training #nutrition #fitness #fatloss #reaction
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LATEST BLOGS

  • Engagement on Social Media & Why Baiting doesn’t work.
  • Exercise Spotlight – The Split Squat / Bulgarian Split Squat or Rear foot elevated squat.
  • Protein Pancakes (if you REALLY can’t have regular pancakes….) that don’t suck.
  • Olympvs Athletic Fit Shirt Review
  • A Very British Blog
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