Lucy Saltmarsh

Founder, Coach, & Podcaster

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Turkish Get Up Progressions 🙌💪

These are one of my FAVORITE exercises because they offer so many stability, mobility, balance, and strengthening benefits! 

Part to Whole Progressions 🤗
- Turkish Sit Ups
- Hip Lifts 
- Kneeling Thread Throughs
- Half Turkish Sit Up

Key Points ‼️
- Make sure your gaze stays on the weight the entire time! 
- The same hand that is in the air will be the foot that is planted 
- Keep arm fully extended overhead and push “up” against the weight throughout
- Try and move slowly with control 
- Break these into parts and learn them unweighted to start 
- Make sure to train on both sides 

#turkishgetup #turkishgetupsView on Instagram
The Competition Will Always Be You vs. You - Get Out of Your Own Way 🙌

Narrow your focus. 
Quiet the noise. 
Lock in.
Growth is coming. 

I believe in you 🫶✈️View on Instagram
Lower Body Stability + Mobility 🦵

SAVE for your next training session! 

Alright so let’s do a little recap 🧠

Mobility ≠ Flexibility
Strength ≠ Stability 

🙌 Mobility is about creating strength and length at end range which is why it requires dynamic movement 

🙌 Stability, in this context, is a function of both strength and mobility in the ability to pause at end range and then return through a controlled movement range

Why are these important?! 

Because our ability to control movement patterns translates to:
MORE power
MORE balance
MORE coordination
MORE acceleration
MORE of all of the athletic things that we love to see! 

I warmed up with mobility exercises and then purposefully overemphasized stability condition while fatigued. 

Unilateral (one leg in this case) movements expose weaknesses between sides that can be hidden or harder to spot in bilateral movements. 

- Elevated Heel Toe Heel Taps
- Elevated Wrap Around Tap 
- Elevated Forward Heel Tap + Backwards Toe Tap + Hover 
- Elevated Heel Tap to Hip Hike
- Elevated Step Back Lunge to Explosive Hover 
- Elevated Planted Step Back + Hinge + Front Leg Extension + Re Segment to Hover 

🎧 @esc_sounds “LUCYMVMT” helps you save 

(I make a small amount when you use “LUCYMVMT”) 

#anklemobility #stabilitytraining #unilateraltraining #balanceexercisesView on Instagram
19 Days til the ATL @sweathoux Hyrox Competition! 💪🙌

Grateful as heck to be able to recover as hard as I train with contrast therapy! 

Getting so stinking excited to compete in something new with the best training patnter in the game @burtongoose 👯‍♀️

Are you competing in an upcoming Hyrox? If so are you doing individual, doubles, or relay?! 

PS did you know Atlanta has such a big interest we have 2 days of competition on April 26th and 27th? 

#hyrox #sauna #coldplungeView on Instagram
Ball + Box Core Work 🥵

These got SPICY! I love using the exercise ball for core work because of the stability that it forces. 

🎧 Always vibing with my @esc_sounds headphones “LUCYMVMT” helps you save 

- Elbow Box Plank Ball Kickers
- Ball + Box Plank Up Up Down Downs
- Side Plank Scissor Kicks
- Belly Up Ball Roll Ins

🧠 Think about keeping shoulders stacked in line with elbow/wrist in all full plank movements + envision doming in the thoracic spine (top part of your back) for all elbow plank movements 

👟 @vivobarefoot “LUCY20” helps you save and Motus are my fav for gym stuff

I make a small commission when you use “LUCY20” or “LUCYMVMT” which helps me make more videos 🫶

#coreexercises #coreworkout #exerciseballworkoutsView on Instagram
Hospital Mobility 🏥🙌 

Finally home after spending nearly a week in the hospital with a loved one, and my biggest takeaway is that health is EVERYTHING

Start where you are. Use what you have. This sequence takes under 15 minutes and can be done in the corner of any room. 

- open the gate + close the gate into hamstring sweep
- tip toe bicycle squats + robot shoulder rotations at the bottom 
- Lateral lunge with rotation + 1/2 Cossack squat 
- Good morning + twisted rotations 

And, if you’re waiting on a response from me, give me until the end of the week to be caught up on texts and emails and DMs and all things of that nature. To my immediate community, thank you for the outpouring of love and support. I am eternally grateful 🫶View on Instagram
Lucy Inverts Hot Yoga Edition🧘‍♀️🤸‍♀️🔥

My body and brain are SO much happier when yoga, specifically hot yoga, are a consistent part of my movement practice! 

Fav studio in Atl @yonderyoga + I also got to bop into their pop up location in Charlotte

Flow 1: Press Handstand to Straddle Handstand + Descend to Headstand + Butterfly Toe Tap + Push to Straddle Hold

Flow 2: Dancer + Utthita Hasta Padangusthasana + Pistol Up and Down + Maintain Connection Bringing Leg Behind + Standing L or Standing Split + Handstand to Stag + Gaze Shift to Stack + Descend through Crow + Finish in Yogi Squat

Which one are you trying?! 

#rarelyrightsideup #yogaflow #inversionView on Instagram
“Slightly Turkish” Dumbbell Only Workout 💪

SAVE for your next workout! 

24-18-12-6
- Stepback Lunge to Tap (split reps between sides)
- Turkish Sit Ups (split reps between sides) 
- Primer Jumps
- SL Hops Over DB (each leg) 

Choose a DB weight that lets you focus on precision of movement and be sure to start  on your weak side! Tag me if you try 🙌

Shoes @vivobarefoot “LUCY20” helps you save (I make a small amount when you use LUCY20 which helps me make more videos) 

#turkishgetup #dumbbellworkout #homeworkoutView on Instagram

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