James Cerbie

We craft optimized humans

http://rebel-performance.com/

09/13/2022

Going live this Thursday at 12:00 eastern standard time to break down:

• What squat is right for you if you compete in powerlifting?
• What squat is right for you if you generally want to be bigger, faster and stronger?
• What squat is right for you if you want to focus on moving better?
• The best squat for movement AND performance?

Drop a 🔥 in the comments below if you’re going to be there.

08/26/2022

What’s on your training itinerary today??

Let us know in the comments below 👇

08/21/2022

If you want to PR your mile in 12 weeks, follow this simple progression method 👇

Phase 1 (4 weeks)
3 min intervals x 5-6 rounds (60-90 sec rest)
Total work = 15-18 minutes

Phase 2 (4 weeks)
4 min intervals x 3-4 rounds (60-90 sec rest)
Total work = 12-16 minutes

Phase 3 (4 weeks)
5 min intervals x 2 rounds (60-90 sec rest)
Total work = 10 minutes

The idea here is to try and take your 3 minute pace and do it for 4 minutes. Then, take that pace and try and do it for 5 minutes. You’ll start seeing progress in your ability to run faster 400s, and you’ll be able to stack them together for an overall better time.

What’s your best mile time?

08/19/2022

Another Rebel fam in the books 👌🔥

08/18/2022

Exercise spotlight: Band Supported DB Row

The key to this exercise is the REACH into the band.

Don't lose it.

Reach that thing through the floor.

08/13/2022

What’s your favorite exercise for building a thick back? 💪

Let us know in the comments below 👇

fitnessfamily

Address

Knoxville, TN
37901-37902, 37909, 37912, 37914-37924, 37927-37934, 37938-37940, 37950, 37995-3

Website

http://jamescerbie.com/

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