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The Dendê Method

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The Dendê Method

STRENGTH | PILATES | MOBILITY
Personal and Online Training A space for ACTIVE SPORT LOVERS who want to unlock a specific training goal.

Gain skilful strength and flexibility so you can stop worrying about nagging pains and tight body, and concentrate on your next big training goal. Connect with me on Instagram:
https://www.instagram.com/angieinmotion/

18/02/2022

WHAT HAPPENS BETWEEN BEFORE/AFTER progressional journaling.

What happens in a time frame is a very personal and individual experience.

Variables like consistency, SPECIFIC GOAL, SPECIFIC training PROGRAM, stress level, rest time, sickness, life demands, nutrition and mindset differ from person to person.

Point of reference and end goal can be manipulated, influenced and worked.

In this case, the time frame is a year in between, where before I had no plan, not clear specific goal, what happened before; I burned out. I wanted to achieve many goals; be strong in everything and be skillful in different sports and practice.

The AFTER I created a plan, I’ve chosen a goal and I worked for it twice a week in a summer.

I find when the journey between BEFORE and AFTER pics is not been told, it gives a sense of misunderstanding what it takes to go from point A to B for a specific person and goal.

What are your thoughts 💭 about this?

06/01/2022

MASTER THE FRONT SPLIT: The Formula

Want to achieve the front splits skill this year?

Follow the formula:

🤸🏿 FOCUS ON COMPRESSION WORK
A strong hip flexors routine will build and create access to your front leg.
Choose wisely your exercises for the routine.

🤸🏿 FOCUS TRAIN THE SKILL REGULARLY AND PROGRESSIVELY
You must make a plan to show up regularly and put in the reps to create capacity and achieve your skill goal.

🤸‍♀️ FOCUS ON HAMSTRING FLEXIBILITY ROM
There are plenty of offers regarding hip opener. Choose what fits your body.

➡️ Do you still feel you need guidance and a well rounded tailored plan? Find options on on the link in my bio.

27/11/2021

MOST POPULAR HIP OPENER

Tight hips? Use the pigeon pose in all variations in passive and active stretch often.

Day 7

20/05/2021

BODY CONTROL is what you want, you want to own your movement capacity by performing your sport and by picking up the laundry basket.

Hip flexors are powerful for sports like Capoeira, Brazilian Jiu Jitsu, Hockey, MMA, Football, Basketball, a sport where change of direction of the hips can be unexpected.

Training properly the hip flexors can build RESILIENT strength for the hip.

Choose a method that involves end range strengthening, isometics and strategically overload your progression.

For that you will explore, question and implement methods and system’s available to you. At the end of the day, it is your goal and needs what will define which path to take.

➡️ Do you want professional help in reaching your goals? If so, DM me “STRENGTH” and let’s chat.

19/05/2021

HOW TRAINING WITH ME LOOKS LIKE

📌 You are tired of not having accountability, no direction, and having the feeling you should do more for your body and/or your sport.

🏋🏽‍♀️ You reserve your money, time and energy now for the job, the kids, the social rewards. And even dedicate your life to the sport that you love so much, that you forget to balance it out and take care of the basics: YOUR MOVEMENT CAPACITY AND HEALTH.

🏋🏽‍♀️ You know you have restricted and weak areas in their body that limit your performance and daily life tasks.

📌 You get frustrated when you get injured and have to wait to recover.

I feel you, and tell you that you do not have to wait to be completely overwhelmed, you can start today with a plan and guidance.

⚡️Best part is that you feel powerful afterwards, you feel strong, fit, and that you have the power of your body and life back.

⚡️You feel fresh, saved and decided to continue with the plan.

👉 If you are ready, click in my bio to learn more to start enjoying of moving free, strong and flexible.

29/01/2021

30-Min Strength & Balance training 🤸🏾‍♀️

29/01/2021

Are you a CONTROL FREAK? Then CONTROL YOUR FLEXIBILITY. Monica Geller would do it. Yes I know, I’ve been watching to much Friends lately.

Use my favorite FRONT SPLIT LEG CURL drill to prepare your hamstrings for a full “active” split. All you need is a slider, sock 🧦 or any piece of cloth that will help you slide in control.

How to:
Movement 1:
In a split squat start the movement opening with control both sides of the hip: front and back.
When you find your limit, reverse the movement curling the leg until you are back in start position.

Movement 2:
In a split squat start the movement opening the hip until your limit and then start extending your front leg knee and curl the leg to come back to start position.
Suggested: Find first your max and decide how many reps and set you need to know.

Pre-recorded*

Today’s class:
Mobility
40-Min joint-specific strength training focused on the SHOULDERS, SPINE and HIPS with simple breath work 🫁👣

21/01/2021

LOADED FULL BODY MOBILITY with the Jefferson curl.

This mobility drill is well accepted and popular to work in increasing the range of motion of the shoulders, lower back and hamstrings! Reason why I include it in this week.

Pre-recorded*

How to:
First of all if you haven’t explored the Jefferson curl yet then I would suggest you take a light weight and progress from there.

Stand in an steady elevated surface and start to round the spine bringing chin to chest and go down letting the weight guide you.
Find your own end and reverse the movement in a mindful pace vertebrae by vertebrae.
Keep your breath and repeat for small sets with high repetitions and explore on your own body requisites.

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