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Ricky Warren BSc FRCms PT SMT

Movement Specialist Sports Therapist Biohacker Educator @bodyweightgurus 🧘🏽‍♂️Strength, mobility, martial arts, yoga, meditation 🌱Vegan 📍London

http://www.bodyweightgurus.com/team

namaste@bodyweightgurus.com

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London, United Kingdom

My signature move, the Lotus Iron Cross 🧘🏽‍♂️ Still haven’t seen it replicated anywhere, which is why I developed it as a skill - to be an example and display of strength, mobility and flexibility working together - the combination of which is the secret to elite performance.

London, United Kingdom

- Have you been dreaming about it? I remember when I first saw this move at a competition I organised in London in 2013, and how I then saw different levels, variations and styles from different people. I’d imagine myself being able to do it, how it would look, how it would feel. Studying this move made me understand the intricate details of what makes a planche a planche. The fully extended elbows and knees. The body completely parallel to the floor. The rounding of the back, adding a gentle, sloping curvature to what would otherwise look like nothing else but a robotic posture. The small details, whether the feet are together and pointed or not, the angle of the head - all of these things are what make it YOUR OWN. I trained for 2 years before I could hold this position solidly. It took so long for my body to adapt and evolve on all levels to accomodate such an extreme posture - my tissues had to adapt, my cellular responses to tension, my bodily systems such as lactic acid threshold, my willpower and mental strength. All these things had to be trained, regularly, alongside dealing with pain and frustration, because we were self-taught. Me and my friends just grinding it out, day after day. But now I offer the benefit of this experience to you. Whatever stage you’re at - whether you’ve started and are stuck, or you haven’t even tried yet - I will take you on a journey through absolutely everything you need to achieve this iconic strength move. It is not a party trick - it is a goal, an olympic level achievement and a tool for progression in all three states of body mind and soul. Join me online from the 1st September til the 27th October for 8 weeks of group online coaching and programming, with individual feedback and guidance along the way. Questions? Fire away below in the comments... Let’s go champs 💪🏽💪🏻💪🏾💪🏿

London, United Kingdom

💣💥 L-hang to L-sit Iron Cross ☠️ What are you working on at the moment? I’ve been training to get this movement clean for a few months now, timing the explosive pull just right so I stall straight into the Obv with the L-sit included it makes it much harder than a normal cross - training on rings has without doubt changed my strength on all other apparatus! The timing, control and strength needed to combine fast movements with statics/isometrics on the rings can come together to create something beautiful. I love watching the Olympic champions, one of my favourites being multi-Gold medal winner @yurivangelder who is now retired but was literally nicknamed “Lord of the Rings” 🙌🏽🥇🥇🥇 Thank you for the inspiration sir! Olympic Rings: @gravity.fitness

London, United Kingdom

How’s my form? Comment with a ✅ or ❌! The planche is an incredibly difficult move to do, due to the extreme range of motion and strength required from the delts and wrists, as well as maintaining strong scapula protraction and depression. External shoulder rotation protects the glenohumeral joint and allows the biceps to eccentrically load, alongside a tightly poised core and hips give the illusion that you’re floating on air. For me this is the reason I started - the is one of those golden iconic moves that takes at least a year or so of regular, dedicated training while the body slowly adapts and evolves to accomodate such an extreme posture. The feeling of holding it is literally like you’re flying, and the satisfaction of achieving it is beyond measurable. For those of you who are still training for your planche, I will soon be running an online training camp to take you through 8 weeks of progressions and mobility to help you build and develop the exact technique and strength for this olympic level move! Let me know in the comments if you’d be interested and I’ll keep you up to date 😎👊🏽💪🏽 📸: @sharman.george

Kennington

Have you stretched today? Did you know, we are the only mammals who don’t routinely stretch when we get up from rest. Imagine cats and dogs for example - when they get up from long periods of rest or inactivity, they always stretch their spine and limbs. And not even because they think “I need to stretch”! It’s instinctive for them, it’s such a primal requirement that it’s built into them to do so subconsciously. Stretching is a required part of maintaining healthy tissue in the body - helping it to express it’s ranges of motion across all joints so we don’t lose them. Now imagine that week of work you’ve had sitting at a desk, or lifting heavy things, or sleeping because your ill - whatever you’ve been doing, your body has stayed in certain postures or used certain groups of muscles for an extended period of time. And what do most of us do? We get up from that and just carry on doing something else. Your body needs to maintain a healthy elasticity across the muscles, tendons and fascia. We’re not talking about developing new range (which takes multiple times a day practice)... we’re talking keeping what you’ve already got, not tightening up in overused/dysfunctional areas, and preventing injury. Yoga is a massive series of articulated stretches designed to help you target specific areas that are tight, but also don’t feel limited to only yoga for stretching. You can just contort your body into positions which feel like they hit the spot for you - this is called Intuitive stretching, where you find the specific lines of tension that your body has and work through them using slow movements and lengthening (not forcing) of the tissues. Take just 10 minutes a day after prolonged sitting or resting to work through a few stretches, you will totally feel a difference in your physical and mental state. If you have a particular area you think you need to stretch but don’t know how to,drop a comment below and I’ll help you out 😎👊🏽

London, United Kingdom

Animal locomotion: Duck Walk 🦆 This is one of my favourite warm ups and exercises - it expresses the full range of movement in the hip capsule and allows rotation as well as directional stimulus. It’s used quite alot in MMA circles for shooting and grappling, but also a great way to mobilise the hips for squatting, running, sprinting, jumping or playing team sports. 1. Lunge one knee forward 2. Drop the knee and shin over the front foot, allowing the heel to come up and the hip to rise up 3. With the trailing leg stretched and extended to the rear, circle it round to the front as wide and as high as you can 4. Repeat other side Tag me in yours for a share in my story! 😎👊🏽👊🏽

Psycle London

Open challenge... 🐲 Kettlebell on both legs (8kg) Have a go! Record it, upload and tag me for a share! Obviously a prerequisite for this is to already be able to do a dragon squat, but using a chair or stool to make it easier for the trailing leg is a good regression and still great work for the hips!

Nottingham, United Kingdom

2 DAY HANDSTAND INTENSIVE 28-29 September @hotyoganottingham On a basic level a handstand can be any posture where you’re balancing vertically on your hands, but the iconic shape of an Olympic style handstand (pencil straight), or the countless variations (tuck, straddle, hollowback/mexican, scorpion, figure 7, figa etc) need specific mobility, strength and articulation across specific fascial lines and joints. For 95% of people who can’t yet do a “normal” straight handstand but are still training for it, it is a lack of mobility or articulation in one or two areas of the body which hinder progress. Alongside this there will be minor technique and balance issues, but usually mobility training will help these calibrate themselves naturally once balance and shape has been found. We need to assess our bodies before embarking on journeys to achieve new positions, and note where we are lacking so that we don’t end up fighting ourselves by trying to force our joints into positions they aren’t capable of or don’t have control over. At this 2 day intensive workshop we’ll be covering a full route of self therapy, joint conditioning, strength and balance work to achieve the iconic Olympic handstand, aswell as discussing and studying variations. We will also look at the importance of the actual transitions INTO handstands (presses, jumps and liftoffs) which make a big difference to how we enter and hold the final position. Everybody has preferences based on their own strengths and body shape, so we will aim to get the best out of your own progression and use a customised assessment based coaching path to help you on your way to finally nailing it! Registrations are now open, book online at www.bodyweightgurus.com/workshops or message me for more info! 🤸🏻‍♀️🤸🏽‍♂️🤸🏼‍♀️🤸🏻‍♂️🤸🏼‍♂️🤸🏾‍♀️

Psycle London

🦐 Deficit Shrimp Squat Not so good on the right leg since I tore the ligament in my ankle a few months back... but I’m back in the game, working my depth and strength back so I can get back to my real goals... 😉 The shrimp squat is a great mobility exercise for strengthening single leg hip flexion with simultaneous hip extension in the rear leg. A powerful tool for developing strength and length for your stride and gait if you like running or practise sports where you need to sprint and jump.

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