# @twisttricities on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/CJ_caYNDYF9
- **Gondola URL:** https://gondola.cc/posts/15920826-twisttricities-instagram
- **Posted:** 2021-01-13T16:11:22.000+00:00
- **Account Owner:** TWIST TriCities (@twisttricities) — https://gondola.cc/twisttricities

## Caption

Check out these movements and tips to get maximum results!  Posted withregram • coachpetertwist THE MOST OFTEN CHEATED ON EXERCISE 

Featuring my favourite exercise. Try it. Challenge a friend. Each check the boxes below to do it authentically....and max gain in muscle fascia energy systems & brain. 💪🧠❤️🌪

The Movement:

1. Vertical Squat > Rotate > Long Push over shoulder + pause hold 
2. Side Shift Squat > Rotate > Quick Push over shoulder 

Increasing Intensity:

1. Double up on resistance: gravity + line of pull.
2. Add weight + stronger band + greater prestretch tension 
3. Deeper squat - get short
4. Longer push thru resistance past shoulder with fuller arm extension 
5. Long lever arms hold weight out away from body 
6. Slower tempo
7. Longer pause hold at top 
8. Strive for longest line of tension from toes thru finger tips - get tall & long 

Common cheat points:

Very common to see student in cert courses making  #2-8 easier (light weight band slack short squat pull with back short range of motion short arms fast speed no pause)

Increase weight last. Adopt double resistance then progressively increase #3-8 before last add more load - then continue this progressive overload cycle.

If you can do more than 6 per side each way, you are not leveraging all 8 overload variables at the proper level.

My pro athletes would commonly battle to bang out 4-6 reps, heart rate at 200bpm.

Improving maximally is knowing when and how to maximally disadvantage yourself. 

#doubleresistance
#overload
#maxout
#uplevel
#intensity
#improve
#fullbodylift 
#wholebody
#maxstrength
#bodyarmour
#braintraining 
#disadvantage
#grow
#growth
#advantage
#success 
#higherlevelfitness #twisttricities #tricities #portcoquitlam #coquitlam #portmoody #pittmeadows #mapleridge

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## Tags

higherlevelfitness, intensity, improve, twisttricities, success, maxstrength, growth, mapleridge, uplevel, portcoquitlam, overload, 3, bodyarmour, 2, wholebody, portmoody, braintraining, advantage, pittmeadows, maxout, grow, disadvantage, tricities, coquitlam, fullbodylift, doubleresistance

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