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Combo Extended Bicep and Stabilizing Twist

Karyna Kerin Goldman July 22, 2022

4 years ago
Bootcamp Training,
Strength Training Form

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It’s finally here 💙 After years of coaching over It’s finally here 💙 After years of coaching over 2,000 incredible people at Triangle Foundry — and seeing huge success in the 6-week premium coaching program — I’ve taken everything that worked and made it even more personal. ✨ Introducing the Mind/Muscle Method ✨ A fully individualized fitness and mindfulness coaching program built around you: your goals, your schedule, your space. 💪 Custom training plans 💬 Weekly one-on-one coaching ⭐️ Ultimate accountability I’m opening just 3 founding member spots for the very first round at a special introductory rate. Ready to build strength, find calm, and feel your best — without the quick fixes? 👉 Click the link in my bio to book your free 15-minute consultation. #MindMuscleMethod #TriangleFoundry #PersonalTrainingOnline #StrengthAndCalm
I’ve been working on something behind the scenes ✨ I’ve been working on something behind the scenes ✨ After coaching over 2,000 amazing people at Triangle Foundry and running a 6-week premium program that combined accountability + personalization + result focused progress tracking, I’ve been asking myself… 👉 What if I could take everything that worked and make it even more personal? I’m almost ready to share the answer with you. Next week I’ll be announcing something brand new — and opening just 3 founding member spots to start. Can’t wait to show you what’s coming 💙 #MindMuscleMethod #TriangleFoundry #SomethingNew
Looking for strength and booty gains? 🍑 I got yo Looking for strength and booty gains? 🍑 I got you. Incorporate at least these 5 exercises into your glute/leg day consistently for growth and strength. 1️⃣ Step Ups. These are killllller hard. Choose a FIRM large step (at least a bench or higher). Wear firm shoes or go bare foot (no cushy walkers). Try not to bounce off your lower leg and keep your hands light on whatever you’re using as stability. Try it without weights first and slowly add ad your form allows. 2️⃣ Single Leg Work. You choose, just make it unilateral. Some good options are Bulgarian squats, split squats, lunges, or my favorite… B stance squats (it’s the most postnatal friendly in my opinion). 3️⃣ Glute Thrusters. Do not shy away from heavy heavy weight here! I like to do 3 sets, each containing: 8 full thrusts, 8 KAS thrusts (think pulsing thrusts at the highest point), and an 8 second hold at the top. 🔥 4️⃣ RDLs. But FORM. Coming from a chick with 3 bulging low back discs that do not like to play nice… you MUST have form perfected on this one. I like a cheat of one foot on the wall - it keeps me hinging butt back and focuses on one side at a time. Imagine me repeating “engage your core” the entire time. 5️⃣ Squats. Any kind, just do ‘em. BONUS 6️⃣ Hip Abductions. Not included in the video; but a go to in my routine. I like a 45 degree cable abduction or the machine 1 but a resistance banded clam shell works at home! How I roll? 3 sets of each exercise, strong engaged core the entire time. I usually warm up for 5-10 minutes on the stepper and cool down with some gentle glute stretches. You got this.
I am so sorry to announce this. I am heartbroken. I am so sorry to announce this. I am heartbroken. Unfortunately, our brick and mortar studio will be closing.   Last day of classes will be Monday December 30, 2024.   Please continue to be kind to each other and staff. There is a lot of emotions around this news as well as impact and I’m hoping that everyone can remain kind and caring for each other as we all close this chapter together.  EQUIPMENT SALES Equipment and studio items (furniture, mirrors, etc) are all for sale. Everything is first come, first serve. Message us for the listing of items. MERCH SALES All retail merchandise is marked 40% or more off (shirts, yoga mats, earrings, TIEMs, etc) and available during office hours (below). VIDEO LIBRARY & WHERE TO FIND INSTRUCTORS I am planning to keep the video library up and running with new recorded classes being added (on top of the 500+ already in it). If you’d like to check it out, you can try a 7 day FREE trial here: trianglefoundry.com/7days Look out for a post in the TF Community Facebook Group with information from all our instructors on how to stay in contact with them, take classes with them, one on one sessions, etc. I will be sending an email later this week with a list of other spaces in the Pittsburgh community that have similar values to Triangle Foundry.   TO TALK WITH KARYNA Please be respectful and understanding of my response times at this time. I have set up some Dedicated Office Hours to speak with me (in person at the studio or via phone call): • Wednesday evenings • Monday evenings • Saturday mornings • Sunday mornings • Thursday evenings Stay Strong, Karyna
Something to be thankful for this season... Triang Something to be thankful for this season... Triangle Foundry Cycle Classes 🚴‍♀️🫶 So when are you joining us this holiday weekend?
What are you waiting for? Visit the 🔗 in bio to fi What are you waiting for? Visit the 🔗 in bio to find more information on 3 weeks commitment free for new members at Triangle Foundry #pittsburghfitness #pghfit #pghfitness #strengthtraining #412 #spinclass #cyclingclass #yoga #pghyoga #strengthandconditioning #southhillspittsburgh #strengthtraining #strengthtrainingforwomen
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