Sometag Sometag

Some Social Media Adventures

Andy Speer's Photos in @andyspeer Instagram Account

Andy Speer's Photos in @andyspeer Instagram Account

Andy Speer

@andyspeer

Andy Speer CSCS, SFG 1 • Peloton Tread Instructor

Andy Speer's Photos shared recently. Find All Instagram Photos and Other Media Types of Andy Speer in andyspeer Instagram Account.

Sponsered Ads

andyspeer's Media: 1959549908571965849_174210683

Share 0 0
andyspeer's Media: 1959556534515341148_174210683

Share 0 0
andyspeer's Media: 1959705692588113447_174210683

Share 0 0
andyspeer's Media: 1959710417605684665_174210683

Share 0 0
andyspeer's Media: 1959817439869315290_174210683

Share 0 0
andyspeer's Media: 1959852804898480833_174210683

Share 0 0
andyspeer's Media: 1959859374730441562_174210683

Share 0 0
andyspeer's Media: 1959876279620934332_174210683

Share 0 0
andyspeer's Media: 1959876315801134423_174210683

Share 0 0
andyspeer's Media: 1959921556722750847_174210683

Share 0 0
andyspeer's Media: 1959922998313411441_174210683

Share 0 0
andyspeer's Media: 1959939670428452304_174210683

Share 0 0
andyspeer's Media: 1959942030320171951_174210683

Share 0 0
andyspeer's Media: Ring Superset💪🏻 Gymnastics rings are one of the best tools for upper body and core development. T

Ring Superset💪🏻 Gymnastics rings are one of the best tools for upper body and core development. This is a simple (not easy) superset that will light up for back, shoulders, chest and core. 3-5 rounds Rest 30 seconds between all sets A) Inverted row drop set Do 6-8 reps of a weighted 6-8 reps of a body weight B) Ring support 20-30 seconds — Rows- - The weighted rows should be close to max reps, like you could do 1-2 more with good form. I’m using a 60lb @roguefitness sandbag. - Body is horizontal. Elevate feet as needed. I like using a sand bag on my hips as my glutes and hamstrings have to work to maintain body position. - Squeeze at the top, don’t rush reps. If the bag falls you’re moving too fast😉 Support- - Maintain hollow body position - Externally rotate shoulders, palms forward. - PUSH your fists DOWN towards the floor, trying to lift your torso up away from the floor. - Keep the rings tight to your side. Have fun with this and have an awesome day!!! . . . . #rings #gymnastics #back #sandbag #rows #stability #core #tension #hold #speerstrength #awesome #letsdothis

Performix House
Share 37 1.55K

Casual. #respect 👊🏻

andyspeer's Media: This might be my favorite Peloton Outdoor Run yet!!! 30 minute Intermediate Intervals👊🏻 The run i

This might be my favorite Peloton Outdoor Run yet!!! 30 minute Intermediate Intervals👊🏻 The run is split into 3 distinct interval groups and I threw in some fun visualizations too! I mean, who doesn’t want to feel like a cheetah cruising over the African savanna?!😮😉 Seriously pumped about this run. Check it out on Peloton Digital! Let’s Do This Team! @onepeloton 📷 @hansericolson . . #trainpeloton #pelotonoutdoor #intervals #run #letsdothis #awesome #visualize #fast

Peloton Tread Studio & Showroom
Share 13 1.19K
andyspeer's Media: Med Ball Ab Circuit

Get right and get tight with these 4 moves. I’m using an 8lb @dynamaxusa ball.

Med Ball Ab Circuit Get right and get tight with these 4 moves. I’m using an 8lb @dynamaxusa ball. 4-8lb ball ideal for this circuit. Focus on body position over using a heavier ball. Do 3-4 rounds. Rest 60 sec between rounds. 1. Hollow Body Russian Twist Chest Pass x10 2. Hollow flutter kicks w/ Overhead hold x30s 3. Side plank plank rollouts w/ lift off x10 each side 4. Talk Kneeling rainbow slam to chest pass x10 Cues- Maintain hollow body position for moves 1,2 and 3. Practice your toe point😉 . Option not to lift the hand in move 3. Also rolling on the toes with no shoes in hollow body is very challenging. Your foot may cramp. Wear shoes as needed. . Have fun with this and have an awesome day!!!! . . . . #abs #hollowbody #medball #core #gymnastics #speerstrength #focus #form #body #control #awesome

Performix House
Share 86 2.88K

Love ❤️ move 3 bro 💪🏼

andyspeer's Media: Functional Biceps 💪🏻 Building big guns has gotten a bad wrap from the ‘functional crowd’ over the

Functional Biceps 💪🏻 Building big guns has gotten a bad wrap from the ‘functional crowd’ over the years... Well your biceps are just as important functionally as every other muscle in your body. Imagine life with straight arms?!?! Try lifting a spoon full of delicious fruity pebbles to your salivating mouth or scratching that impossible itch in the center of your back or for goodness sakes texting with your iPhone three inches from your face while walking blindly across 5th ave.... Not gonna happen without your biceps!! I will also mention that standing in front of a mirror doing curls for 30 minutes bores the sh*t out of me. Soooo... here are some creative moves, complexes and circuits to build your guns while increasing your overall function and athleticism- And hopefully not getting bored. — 1. Sled ISO curl pull to Curl pull (Video 1&2) Pull the sled with 90 degree elbow bend 50 ft. Curl the sled back. Do 3-5 rounds Add a sled push between each curls for cardio OR add 20 push ups between curls for a killer upper body pump. Cues- *Posture up! Chest out, brace your abs, shoulders down, lats fired on each curl. *Keep you elbows at chest or shoulder level, not by your hips. *Use a sand bag or kettlebell if you don’t have a sled. — 2. Tuck chin up and Sand bag RDL/ Lateral Lunge Superset (Video 2&3) Chin ups - 10,8,6,4,2 (or max reps then drop 2 each set) Sandbag RDL/Lateral lunge x 15 total reps Cues- *Keep your arms slightly bent at the bottom of the chin up. You want time under tension. *Squeeze that sandbag as hard as you can to your chest. Mix up RDL and lateral lunges. — 3. Split Stance Curl Complex In a split stance position do: Pronated curls x5 Supinated curls x5 Hammer curls x5 Switch legs and repeat for 3x *Use a moderate weight, 15-20lbs, this one is a burner. Program options- Do 3 sets of 3 switches, rest 90seconds btwn sets Ladder- Do 5 reps of each, switch, 4 reps, switch…3,2,1. Split squat increases lower body demand. 90/90 with back knee 2 inches off floor. Half kneeling decreases lower body demand. 90/90 w back knee on the floor. — Have fun with these and have an awesome day! . . . #functional #biceps #gunshow #tension #ArmDay

Performix House
Share 46 1.93K

Where’s your shirt?

Hahaha love the caption @andyspeer #CurlInTheSquatRack

andyspeer's Media: Just felt like sharing a smile with you today😁

Now go share a smile with someone else. Doesn’t ma

Just felt like sharing a smile with you today😁 Now go share a smile with someone else. Doesn’t matter who- A friend or a complete stranger. Smiles are contagious in the best way. They not only lift the person receiving your smile, you feel lifted as well. Your smile drips down into your heart and no matter what sh*t you’re going through in life, for that moment your smile takes over! . . #smile #lift #life #share #love #youareawesome #😃

Peloton Tread Studio & Showroom
Share 26 875
andyspeer's Media: Bring on 2019👊🏻
.
When I joined the @onepeloton team 9 months ago I honestly had no idea what it

Bring on 2019👊🏻 . When I joined the @onepeloton team 9 months ago I honestly had no idea what it would bring... 9 months later I am lucky enough to have found: - A team passionate professionals who inspire me with every step on the Tread. - A group of friends who have my back through the roller coast ride of life (especially this last year). - A community of driven runners and riders who show up every single day to improve their lives through fitness. - An opportunity to share my passion for coaching and fitness with thousands of people everyday. Can’t ask for more than that. A huge heartfelt thank you to my teammates- you guys f*^king ROCK!!! Now let’s take on 2019 with a new level of purpose and focus. . . . #trainpeloton #passion #motivate #focus #team #love #run #Tread #newyear #2019 #letsdothis

Peloton Tread Studio & Showroom
Share 25 1.27K

@fitops_six hahahahahaha

Onwards and upwards! 😘

andyspeer's Media: ✌🏻2018!
.
.
#newyear #2019 #letsdothis #workout #bestfriend #homie #sweat #smile #laugh #handstand

✌🏻2018! . . #newyear #2019 #letsdothis #workout #bestfriend #homie #sweat #smile #laugh #handstand

Performix House
Share 15 1K

Let’s go!! Happy new year!

andyspeer's Media: Warm Up Complex

The half kneeling fires up hip and core isometrically while mobilizing and warming

Warm Up Complex The half kneeling fires up hip and core isometrically while mobilizing and warming your shoulder girdle. 3 leg movements cover knee flexion, hip flexion and lateral movement. Complex: Do 5 reps of each move Half Kneeling Halo Half Kneeling Chop Half Kneeling Press Split squat Single leg dead lift Lateral lunge . Coaching Cues - In half Kneeling, tuck hips, back toes tucked under, tense glute on down knee side, abs tight (ribs down) - Halo- keep the KB as low as possible, chin level. Keep you head and neck stable, don’t bend forward to accommodate KB movement. . Have fun with this and have an awesome day! . . . . #warmup #complex #movement #prep #halo #stability #chops #speerstrength #train #smart

Performix House
Share 19 1.16K
andyspeer's Media: Single Leg Stability

This little burner works great as a part of a warm up circuit for lower body

Single Leg Stability This little burner works great as a part of a warm up circuit for lower body strength day or any where you need to program single leg stability. It is an advanced series, make sure you can perform all the moves independently before combining. Program credit to @rachelmariotti for this one! We used this in our warm up last week and I loved it. Here’s the set: SLDL x4 SLDL Row x8 Single leg hop x8 each direction Coaching Cues- . Find contact with your entire foot on the SLDL and Rows. Feel your toes AND heel, weight should be evenly distributed. Shoes off of possible! . Slight break in you knee on the support leg. Your glutes should start to feel some heat by the end of the row set. . OWN YOUR LANDING on the single leg hops. This is important, hold for at least one long second, don’t bounce, give you hips time to stabilize! . Start with light weights, especially for the warm up. You can load it heavy(er) to work a P.A.P.ish set deeper in your workout. . Have fun with this and have an awesome day! . . . . #stability #challenge #athletic #hops #turf #barefoot #lateral #plyo #speerstrength

Performix House
Share 16 1K
andyspeer's Media: Holidays notoriously throw our normal routines right out the window... Now I love my 45 and 60 minu

Holidays notoriously throw our normal routines right out the window... Now I love my 45 and 60 minute boot camps, but I also love to getting an awesome workout in 30 minutes or LESS! In fact, shorter workouts are often a better option during super busy, high-stress periods. Here are a few options to keep you on track over the next two weeks. Plug and play as needed, these are guidelines. You can find all these workouts plus a ton of awesome content on the @onepeloton Digital App! . If you have 30 minutes: 5 min Pre-Run Warm Up 20 min 80s Rock Bootcamp 5 min Stretch . If you have 20 minutes: 10 min Body Weight Strength 10 min Core . If you have 10 minutes: 10 min Full Body Strength OR 10 min HIIT (floor) OR 10 min Full Body Stretch . One more point- it’s totally cool to split up your training into 2 or 3 sessions throughout the day... 10min warm up run and 10min core in the morning, 10min full body strength and 10min stretch in the evening for example. Make time for YOU! Even 10 minutes goes a long way! . . . . #trainpeloton #trainsmart #maketime #holidays #stress #exercise #sweat #smile #onepeloton

Peloton Tread Studio & Showroom
Share 13 868
andyspeer's Media: Sunday Strength Circuit💪🏻 Saturday’s I focus on recovery. Sunday I like to start the week off rig

Sunday Strength Circuit💪🏻 Saturday’s I focus on recovery. Sunday I like to start the week off right with a morning run and a strength focus lift. Program below. Ps- Studies show strength circuits always bring better results and bigger smiles when your best friend is crushing it along side you! @alexsilverfagan💪🏻😅 . Program: 4x 2KB front loaded step up x8ea BB hip thruster x15 Plank row x10ea 4x Seated Sled rope pull Chest press sled push (Partner does banded shuffle and lateral bear crawl) Grab a friend and give this one a go this week! . . . . #sunday #lift #strength #sled #smiles #sweat #motivation @performixhousenyc

Performix House
Share 14 512

SO much fun ❤️

@sineadb16 ❤️

andyspeer's Media: BACK ATTACK

These 4 moves will light up your upper back!

1-2 sets as a warm up for upper body day

BACK ATTACK These 4 moves will light up your upper back! 1-2 sets as a warm up for upper body day (especially good for horizontal press and pull). 3-4 sets for a serious upper back pump to close out your lift. *Key is to move with control! Keep tension, don’t rush or use momentum. Program- Y slide x 8 (no weight or 2.5-5lb) Cuban Row x 8 (5-10lb) Reverse fly x 8 (5-12.5) Batwing Row x 8ea arm (15-30lb) Coaching cues- Y slides- Keeping your arms in line with your tires (if not slightly higher), slide from a W to a Y. Crucial here is scapular slide, meaning elevate scaps (shrug) as you reach to Y and depress scaps (pull down towards hips) as you pull into the W. Cuban Row- Lift elbows wide, keeping them in line with shoulders rotate hands up to a 90 degree goal post position. Reverse Fly- Nothing fancy here. Lift, don’t swing the weights. Batwing Row- Keeping the DBs Up, tension in upper back and lats, alternate arms lower and row. Have fun with this and have an awesome day! #backattack #posterior #chain #athlete #tension #warmup #speerstrength #awesome #getafterit @performixhousenyc

Performix House
Share 118 6.91K
Load More

Recent Medias Analytics

21.1KTotal Likes

428Comments

805Sharings

Normal Best Filter

11 Mentions

21h Last Post

78 Hashtags

12 Check in

Last Location for andyspeer is Performix House

User Suggestions for andyspeer