Hasif Ahmed

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10/24/2026

GHD REVERSE HYPEREXTENSION

Not proven to reduce hypertension. Although I do not know if that has studied so I guess technically there…might be a chance???

LETS GET TO WORK

10/24/2026

ATTACK YOUR SHOULDERS

Here are three movements to strengthen your shoulders, with each focusing on a different head of the delt, as well as direction.

Even when I train for hypertrophy, I take into account anatomy I want to strengthen, and mobility I want to improve.

The trade off for that is less “isolation” on each specific body part, but for my goals that trade off is worth it!

And I did all of these movements with the same straight bar, so if you are hitting shoulders it’s easy to turn it into a nonstop circuit (I usually start with overhead, then the lateral shift, then behind the back).

LETS GET TO WORK

10/23/2026

BACK TO RUNNING

First day back to some running after the marathon.

As badly as I want to go for a run outdoors, intervals were a smarter way to get back to it!

8 Rounds:

1/4 mile Run
MuscleUps/Pullups
Mace Flow
Rope Flow

I tried running in my barefoot shoes to start…didn’t happen! Ankles aren’t there yet. So for now, we will keep building strength with our barefoot shoes and when it’s running related I’ll get my nice Altras.

Still able to maintain 12mph for a round! Although it took more out of me than I’d like…but not a bad first day back!

LETS GET TO WORK

10/23/2026

REVERSE ARCHER CHIN-UP/DIP…?

Just having fun!

Since the rings aren’t fixed, trying to shift your bodyweight at all really just becomes a swinging balancing trapeze act.

It’s still really hard, just not in any way that you’d think or probably find useful 😅

And a surprising amount of core tension is needed to not swing around and stay locked in.

Give it a go if you’re feeling froggy!

LETS GET TO WORK

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52 Main St
Manchester, CT
06042-3138

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