This morning in the gym, I hit a bench press strength PR for the first time in a while. It's been months where I have been consistently following the programming, giving it my all, prioritizing recovery, doing all the things we're taught to do to make progress. But still my performance with the bench press was stagnant and it felt like no progress was being made at all. But I knew better. So I kept showing up. I stayed the course. I trusted my process. I trusted myself. And then today I finally
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This morning in the gym, I hit a bench press strength PR for the fi…
2.7K viewsApr 7, 2022
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Katie Sonier on Instagram: "A reminder that you don’t have to choose between being “strong” and being “flexible.” Build both. Eccentric Straddle + Hold: 80 lb PR ✅"
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Katie Sonier on Instagram: "I played around with these in my warm up today & loved it so I’m sharing here. Great stretch through the piriformis. I kept it “dynamic” by moving through the stretch. I did 2 sets x 10 reps on each leg and was aiming to get as much range of motion as I can. Back in 2021 when I was dealing with disc pain & working with physical therapists, they’d have me do a good amount of piriformis work like this. I remember thinking this sped up my rehab process & got me back to 1
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Katie Sonier on Instagram: "I played around with these in my warm up t…
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Katie Sonier on Instagram: "I found the most peace staying in my own lane 🤝 TWK Upper Body (with subs to meet my needs & goals): Warm Up ⤵️ Hanging lat release & bridge play The session ⤵️ Chin Up Bench Landmine Row Y Raise Handstand spins Let’s work ⤵️ www.katiesonier.com"
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Katie Sonier on Instagram: "“Burnout” is a mindset, not a circumstance. So it’s less about your actual training program & more the way you think about your training program. If you’re bored, you need goals. Build something. We all need specific things we’re building & working hard for or of course it’ll all feel meaningless, we’ll start trying less, and we’ll want to quit. If you’re feeling pressure to perform X, take that pressure off of yourself. Do less & own that. No PRs, just move. Here’s T
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Katie Sonier on Instagram: "Me at 5 am every morning ✨ The most competitive advantage you can have is to have fun with your work Here’s to being jacked with good skin all 2026 (and having fun while we build 🫶🏻) Training programs, coaching, community ⤵️ www.katiesonier.com"
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Katie Sonier on Instagram: "The more intentional my warm up ➡️ the better I’m moving in my training session The better I’m moving ➡️ the longer I can last Rule 17: Skip a set before you skip your warm up ✅ #TWK www.katiesonier.com"
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