Ric Sarpong 🇬🇭 (@coff33black)

God is working •functional strength •holistic health •personal trainer//group fitness instructor

Website: http://www.hudl.com/v/2AjfyB

45 posts      768 followings      1263 followers      9 tags

I am inviting anyone who is up for the challenge to my small group fitness (6-8) class THIS SATURDAY 10 am. The first appearance is free if you bring a friend! (contact me for details) . . - What will we be focusing on???: •45 min of high-intensity training to burn fat, . •strength training for lean muscle, . •core exercises to get rid of that stubborn fat, •ending w/h 15 min of yoga stretching In other news... . - Swipe to see me demonstrate one of my favorite ab exercises... The Jackknife! . - This exercise engages your core muscles, it strengthens core stabilizers, which help to prevent injury by providing stability to your trunk and spine Give it a try!

3 key movements that are the foundation for building a strong-defined chest while strengthening your anterior/ posterior deltoids👌🏿 . - In other news... I am inviting anyone who is up for the challenge to my small group fitness (6-8) class THIS SATURDAY 10 am. The first appearance is free if you bring a friend! (contact me for details) . - What will we be focusing on???: •45 min of high-intensity training to burn fat, . •strength training for lean muscle, . •core exercises to get rid of that stubborn fat, •ending w/h 15 min of yoga stretching,

Looking for an effective way to hit every muscle group in your lower body...? - Swipe left! . . Let me know your thoughts 👇🏿 below

External rotation +Scapular elevation + Retraction . . Proper trap mobility thanks to @lc.inspires Using DB’s bc traditional bars limits bar path = no full engagement of traps natural mvmt - DB Upright Row - DB Shrug - Plate Raise Please check out his content! I apply a lot of his techniques & approach to my clients exercises as well as my own!

One of my favorite markets when it comes to finding food that heals my body. It doesn’t matter what part of the world you're from, you'll find every country & continent represented!

Excited about this opportunity @superfitohio - Thank you Kyle & Charles for allowing me to further pursue something I am very passionate about, exercise & fitness!! - Looking forward to teaching Group Fitness classes on the weekends (Sat/Sun) & providing 1 on 1 training in the Pickerington/ Reynoldsburg area! - Feel free to message me for any details!

Had a request for some core exercises. These are a few I’ve seen results from. - The first exercise targets & strengthens many muscle groups (lower back, arms, chest) specifically your lower abdominals aka “stubborn fat area.” - The bosu is optional... it dds another component targeting stabilizer muscles in your core as well. - The second exercise is great for stability, obliques, and engaging your deep core hip flexor muscles . . . •Bosu Ball push-up go knee tuck 3x8 . . •L Gliders 3x6 (L/R = 1)

Isolating some arms this Sunday! A few of my favorite movements! . . . •wall hammer / curl transitions •OH single arm cable ext •seated forearm-bicep rotations •inchworm tricep push-ups . . . If you have any questions about the exercises feel free to comment! 🎥: @kylebobo_32

Took a little break but I’m back! Two key exercises YOU SHOULD BE DOING 1.) Seal row •no momentum to help you pull the weight •more ROI •controllable mvmt = mind muscle connection •protects your lower back . . **make sure to add rubber plates under your bench to hit those bullet points above!!** . . . 2.) The Impossible Bench Press The most physically challenging {chest presses right. Try this exercise after I saw one of Dr. Joel Seedman’s clients perform it. If you want to develop a strong defined chest, target your glute’s & core... give this a try and tag me!

As of late I have been battling some awkward pain in my right shoulder. It’s been bothering me a lot especially on chest oriented exercises. Come to find out I have some underdeveloped/ weak rotator cuff muscles. With that I have been asking a lot of our trainers and doing some research on how to rehabilitate it myself. All that knowledge has led me to doing these warm up exercises consistently: Anyone who’s looking for rotator cuff/ shoulder prehab or w/o’s to strengthen and stabilize those groups I highly recommend these exercises, I immediately feel ready to 🙌🏿 . . . AMRAP | Mini Band Around the World 3x12-15 |Band Shoulder External Rotation (focusing on keeping the tension in the band throughout the movement) 3x8 | Weight Bearing Single Arm Push-ups (working on strengthening rotator & scapula muscles, 5count down) 3x10 | KB Press (press up & down, upside down KB to work on stabilizing shoulder throughout mvmt) 3x10 | Handstand Push-ups 3xAMRAP | Plyo Push Ups 3x12 | Bosu-Ball Chest Flys ps: ask me about Tiger Yoga 🧘🏿‍♂️ 🐯

At the end of my ab workout, tired but decided to give this finisher a go! . . Hanging KB Single Leg Knee Raise w/h Med Ball working deep hip flexors & lower abs . . (peep the reflexes 👀😂)

Solid workout this morning with my guys 🦃👊🏿 #columbusohio

What an honor! Seldom few get an opportunity to marry their best friends and I for one enjoyed every bit of being a part of your special day! Love you both! #bobotookaschott

maybe I shouldn’t have cut it

stay dangerous. | #dctLA🏁

patiently waiting on that collab @kith /// @vans

how many dips do u think ur boy did? 🤔 #dctLA🏁

ocean views | small circle it’s a chosen few #dctLA🏁

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