The generational Legacy on Instagram: "1 Up To 10 Pullups 10 down to 1 Pullups Weighted Pull-ups 4 sets 5 reps 40% of your estimated 1RM Overhead Duck walks 4 Rounds Goblet squats 6 Min EMOM 12 reps Overhead Duck walks 4 Khaotic pushups FULL SET Let me if The comments if you can Take on This Training routine At home , your daily Gym . #calisthenics #weightedcalisthenics #hybridtraining"
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Greens Fitness Academy on Instagram: "💪 How to Do a 1RM Test – The Right Way! 🎯 Want to know how strong you really are? Here’s how to safely test your One-Rep Max (1RM) – the maximum weight you can lift for one perfect rep. 🔹 Step-by-Step Protocol: 1️⃣ Warm-up: 5–10 mins of light cardio 2️⃣ Mobility drills for the muscle group 3️⃣ Start with 40–60% of your estimated 1RM – do 5–6 reps 4️⃣ Rest 2–3 mins 5️⃣ Add weight (70–85%) – do 3 reps 6️⃣ Rest 2–3 mins again 7️⃣ Keep increasing weight in sm
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