The May Fitness Challenge - Flexibility! Flexibility often doesn't get the same emphasis as strength or endurance training when it comes to building a fitness routine. As long as we can bend down to pick up a dropped pencil or easily reach for something across the table, then we tend not pay it much attention. In reality, there is a wealth of strong evidence supporting the link between flexibility and healthspan, and maintaining your range of motion should be a crucial pillar of any fitness routine. ‍ Below are some suggested protocols taken directly from scientific studies that have demonstrated significant improvements for health and performance. You could try out some of these, or make your own protocol. ‍ ✍️ Suggested protocols Simple protocol for maintaining range of motion: * Stretch a range of muscles (e.g. hamstring, quad, calf, tricep, shoulder) for 30 seconds, five times within a week. * Across six weeks, this protocol was shown to improve range of motion as much as 3 x 1-minute stretches, five days/week. ‍‍ Optimal protocol for improving range of motion: * Stretch each muscle five times within a week for a total of at least five minutes. * A review of multiple studies found that stretching at least five times per week, for a total of five minutes or more, was the optimal amount needed to improve range of motion. * E.g. Do 2 x 30-sec hamstring stretches (stretching other muscles between sets) five times within a week. ‍ Protocol for improved exercise performance: * Do 40 minutes of lower body stretching (3 x 15-seconds on each muscle), three times within a week. * Over 10 weeks, this was found to improve flexibility, standing long jump, vertical jump and 20m sprint time. ‍ Protocol for improved sleep: * ‍Do 45 minutes of low-intensity stretching in the evening, three times within a week.‍ * This protocol was found to significantly improve sleep after four months. ‍ ••••••• Bonus points if you can standup from a sitting position without using your hands! Happy First Day of May! 🌻🌷🌹🌷🌹🪻

Did chest and triceps. Last night my wife said she had the best sex in her life. I wish I would have been there.

I really thought i lost you guys when Bodyspace went down. Thought they finally called it quits on this app, Im not gonna lie, was definitely a little sad about it So heres my updates and accomplishments now that we're back, Weighing in at 194 Bench - 315 Curling 60s 285 close grip bench 120lbs weight sit ups 245 incline bench 200lbs reverse grip bench 545 Leg Press Im sure im forgetting something.

Good☀️Morning mi darlings... Absolutely feeling Amazing on this Beautiful day! Took a long route at a Steady-pace Walk (13K steps). Loved it! Well, taking an "active" Restday lol. If you have to get it in...Get It Done! Later💋

took my dog for a walk followed up with legs, abs and cardio lower weight higher reps this morning