BoSFit NYC - Ask The Experts - Gym, Fitness, Exercise, Sports, Health, Body Weight Training - New York, United States - Pepo

BoSFit NYC

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New York - United States
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DESCRIPTION

BoSFit Founder and NYC trainer Bradford Shreve shares workout and fitness tips with a focus on bodyweight skills and strength

Sarvesh Sah 1 year ago
GUEST QUESTION
how to improve body's metabolism? any help guys and gals out there..
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how to improve metabolism--very important question. what this really means is how to get your body to produce energy in the most efficient way possible. there are 3 big factors that determine your body's metabolism (beyond genetics, of course):
1) cardiovascular training--long sustained sub-maximal effort
2) strength training--teaching your body to create maximal tension in the most efficient way possible
3) nutrient intake--fueling your body with the proper nutrients in the proper timing to fuel your activity.
each one of these factors requires detailed assessment and trial and error to find what works best for your individual body. but as long as you begin the journey and start to pay attention to what you're doing and the effect is has on your body, you will see you metabolism adapt.
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Jason Goldberg 1 year ago
GUEST QUESTION
Hey Bradford: can you demonstrate please tbe proper way to do snatches?
thanks--check latest post!
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Bradford Shreve 1 year ago
00:15
proper snatch checklist:
-lead with the elbow both in the way up and the way down. the idea is to keep the kb close to the body rather than letting it get too far away from your center of gravity by swing with a locked arm.
-"target the taint" this crude cue is stolen from mark fisher fitness, but it's correct. aim directly for the crotch on the down portion of the swing. the kb wants to go further towards the ground and will swing down by the knees if you don't control it. aim directly for your crotch.
-relax your grip. try removing your thumb from the handle and only hold the kb with your long fingers. the handle needs to pivot from the overhead position to the swing position. if you're gripping to hard, the weight will slam into the back of the wrist or it will tear your calluses.
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Bradford Shreve 1 year ago
00:15
add a little mental toughness to you routine....
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Bradford Shreve 1 year ago
00:28
44kg pistol squat. bodyweight strength translates very well to loaded strength. i'm closing in on the 48kg beast pistol squat...
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Bradford Shreve 1 year ago
00:36
behind the scenes video of the last photo
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Michael A. Smith 12 months ago
Great flexibility
Bradford Shreve 1 year ago
making waves with colleen
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Bradford Shreve 1 year ago
00:37
and here's attempt 7 or 8 where we got the shot. now the fit ball safety net is removed and it's go time... i just had to increase my pressing force by 20-30% to maintain a solid bridge.
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Michael Lindo 1 year ago
Brill
Bradford Shreve 1 year ago
00:43
behind the scenes of how we got that shot. we made about 7 or 8 attempts before we were satisfied. we filmed each attempt to act as our delayed mirror. this was number 5 or 6. we were still using the fit ball as a safety net to set up the structure.
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Bradford Shreve 1 year ago
playing with some bodyweight partner strength / balance with colleen
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Enas Imair 1 year ago
Beautiful
Much beautiful
Bradford Shreve 1 year ago
back when i performed on the trapeze (about 10 years ago)
i am much stronger now with better shoulder stability. it would be so much better now....
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Mohamed Nurciro 1 year ago
Oh! You did
Bradford Shreve 1 year ago
00:33
here's joe again nailing his crow to headstand back through crow sequence. this took weeks of consistent practice to accomplish. but persistence and patience pays off!!!
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Bradford Shreve 1 year ago
00:25
work in progress: floor pull-up to handstand to handstand push-up.
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Where are you, no more equinox
Bradford Shreve 1 year ago
00:34
try this simple #sittingrisingtest to find out how long you have to live...
1) shoes off
2) cross your feet
3) lower down until seated on the floor
4) stand back up

if you can do this without losing your balance or using your hands, then you have a perfect score of 10. πŸ₯‡this is me crushing a perfect 10 from different anglesπŸ’ͺ🏼 πŸ‘‰πŸΌyou lose a point if you have to use your hands to support or help yourself up. πŸ‘‰πŸΌyou lose .5 point if you lose your balance. πŸ‘‰πŸΌthe way down is 5 points, the way up is 5 points.
for each point off you have a 21% decrease in mortality (for ages 50 and above).
the moral of the story is keep active and keep flexible--your life depends on it!
what's YOUR score?
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Bradford Shreve 1 year ago
handstands are an art 🎨
a good handstand also looks good. pointed toes, straight legs, hollow body position in the spine--it's as functional as it is pretty.
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Michelle Alexandre 1 year ago
That's a perfect 10!!!!
Bradford Shreve 1 year ago
here is my training client joe holding his crow pose. this is the first step towards a handstand practice. this is essentially a handstand in that your hands are holding up your entire bodyweight while finding a balance on your center of gravity. now all joe has to do is build the core strength to lift his legs in the air and develop shoulder stability to support the rest of his body. piece of cake!
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Bradford Shreve 1 year ago
00:15
Turkish Get Up 44kg
even though i'm a huge proponent of bodyweight exercise, i also feel it is important to keep up with weighted strength exercises. bodyweight strength translates directly to weights, but not the other way around
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Bradford Shreve 1 year ago
i do yoga at least once a week. i've been working on more open shoulders. this pose took me a long time to be able to grab hands.
open shoulders are key to handstand and hand balancing skills. plus, there a lot of hand balancing skills in yoga and incorporating them into a flow is great.
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Reed Flanagan 1 year ago
Awesome man! This is definitely one you need some mobility for in the shoulders.
Bradford Shreve 1 year ago
tent your fingers and place them just outside your thighs. keeping your legs super straight, lift your heels off the ground and hold in the air for a 5 count. move the fingers further down the leg for more challenge and try to hold longer each time. sets of 5.
Bradford Shreve 1 year ago
00:37
seated leg lifts
this exercise is the secret weapon for improving your handstand.
-it will train you to straighten your legs--squeeze the quads!
-strengthen your core
-strengthen you hip flexors. hip flexors are overlooked and ignored but they are crucial for pressing into an handstand and especially important for pistol squats. it's the muscle group holding up your lifted leg and if you have tight hamstrings (who doesn't) you need a stronger hip flexor complex to hold that leg up.
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Malar Vannan 1 year ago
Ji happy super my dear bro
Bradford Shreve 1 year ago
a crucial element to this drill is that both the tailbone and the back of the head must be resting on he ground. if your head does not reach the ground, use a yoga block to elevate the ground so that our head is not dangling in the air. if your head is in the air, the muscles that support your head are tense and will not release. this drill is all about the release, so make sure you can feel both your head and tailbone sinking into the floor, even if it's through a yoga block
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Bradford Shreve 1 year ago
00:50
this next post is boring.
but important.
this is how i start EVERY workout.
foam rolling the spine is like dusting off your nervous system and creates a little more space for strength to fill.
i intentionally let this play out in realtime so you can see that it's not about getting it done fast, it's about finding the release and relaxation on each vertebrae. i move over the roll and stay for a few breaths. then i move down one or two vertebrae and take a few more breaths. once i reach the floating ribs i roll back to the shoulder blades and dismount by rolling to the side--not by crunching my abs.
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Kevin Alleger 1 year ago
Tried this today ... felt great after
Jared Nome 1 year ago
Jesse Lecoy we need a foam roller
Bradford Shreve 1 year ago
away from the gym. had to get creative on how i'd get my heavy presses in. no gym, no problem.
Bradford Shreve 1 year ago
00:20
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Adrian Radu 1 year ago
ΠœΠΎΠ»ΠΎΠ΄Π΅Ρ† πŸ‘πŸ»
George Kasimatis 1 year ago
Super
Bradford Shreve 1 year ago
excellent bodyweight exercise resource
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Jared Nome 1 year ago
And this Jesse Lecoy, also posted on my birthday;)
Bradford Shreve 1 year ago
this is a great core strength building exercise. start with just doing fitball pikes. then progress the pike into a split by lifting one leg as high as you can. finally the full expression is getting into a handstand without momentum, just with pressing and piking strength.
only a few months ago i was stuck on the ball and was not able to lift off the ball. but stay with the drills and over time you will float into a handstand like i did in this video πŸ’ͺ🏼
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Bradford Shreve 1 year ago
00:10
pike on fitball into splits into handstand
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Jason Goldberg 1 year ago
Tried this yesterday and was able to do it with help from a friend!
Bradford Shreve 1 year ago
floor angels are an easier version of wall angels. regular practice of these will help correct "slouching posture."
Bradford Shreve 1 year ago
i use wall angels both as a warm up and also as a shoulder mobility/stability assessment. if you're doing them right, these are very difficult!
Bradford Shreve 1 year ago
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Kevin Alleger 1 year ago
Will try this! Thanks!
Ranim Maksoud 1 year ago
it is an awesome exercise ; I tried it today
Bradford Shreve 1 year ago
wrist raises are a must for anyone working on their handstands.
think of your hand as a foot. this would be calf raises, but with the hand you are strengthening your forearms and waking up the first two knuckles of your hand to behave like the ball of your foot.
Bradford Shreve 1 year ago
No Gym No Problem
If you were stuck on a deserted island, could you still get in a kick-ass workout? absolutely!
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Bradford Shreve 1 year ago
check out my "BoSFit Elite challenge" video. it will cover all your bodyweight strength needs.
i can put up some agility drills in the future, but don't neglect strength work. to need a strong foundation before you add high intensity and quick movements.
Bradford Shreve thanks! Looking into it :)
Bradford Shreve 1 year ago
what makes BoSFit unique? here's how we workout without any equipment, using each other as resistance. no gym, no problem. better together.
Bradford Shreve 1 year ago
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Bradford Shreve 1 year ago
are you BoSFit Elite? test yourself wth this full body circuit
5 pistol squats each leg
5 offset push-ups each side
1 handstand
5 pull-ups
repeat for 5 rounds
Bradford Shreve 1 year ago
the scorpion stretch is my favorite for increasing shoulder mobility. i start here before any hand balancing work. it targets the pec minor where most of our tension builds up. it also can help activate the rotator cuff muscles that help pull the scapula down, packing the shoulder.
Bradford Shreve 1 year ago
00:10
"Hollow Body 360"
great core strength drill to strengthen all around your mid-section.
in each position, try to lift both your shoulders AND your hips off the ground. hold for a 5 count then transition to the next position.
facing up: lower back pushing into the ground
facing side: lift hips and shoulders off the ground--try to "fold in half"
facing the ground: "superman" pose
transition to each position WITHOUT using your arms or legs--force the core to initiate the movement.
repeat in both directions.
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Bradford Shreve 1 year ago
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