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Andy Speer

Bio Andy Speer CSCS, SFG 1 • Peloton Tread Instructor • Performix Driven Athlete

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Set yourself FREE!!! Free Mode on the Peloton Tread is one of my favorite features. I use it in about 80% of my classes. This feature allows the Tread track to move freely so you can push it like a sled. In addition to just being fun, it has a multitude of technical uses which are incredibly beneficial to your overall training and running program. Here are a few: • Power Development- start from a walk or stand and be at full sprint in seconds, just like running on a track. • Hip Position- the cross bar allows you to be light on you feet with a torso angle that promotes setting your hips and rib cage in proper position. We practice this in Free Mode and carry it over to our sprints on the Tread. • Drills such as hamstring paws and skater pushes pushes allow practicing single leg dynamics, again with focus on hip position and core tension. Come join me for a class at the studio or on Peloton Digital and fall in love with Free Mode! . . . . . @onepeloton

Instagram Image by Andy Speer (@andyspeer) with caption : "Sun is shining☀️ No better time to get outside and run! My 30 min Advanced Interval Run just dropped. If you haven’t che" at Peloton Tread Studio & Showroom - 1842939371571830688

Sun is shining☀️ No better time to get outside and run! My 30 min Advanced Interval Run just dropped. If you haven’t checked out Peloton Digital yet what are you waiting for!?!?! Join me for a run! . @onepeloton

Performix House Report Download 61 1.94K

Oblique 🔥 Do this 3 move circuit at the end of your next workout. I used a 15lb DB. The iso hold will be your limiting factor. Increase reps rather than increasing weight on sit-ups and Russian twist for a progression. . Try to keep your hips square in the hollow hold, though they will shift slightly. If your low back looses contact with the floor lower your weight. Control the decent on the sit ups, roll down slowly don’t fall. . Practice pointing your toes 😉 . Right arm hollow body iso fly x 20s Right arm overhead sit-up x 10 Russian twist x 30 Left arm overhead sit-up x 10 Left arm hollow body iso fly x 20s (My reps in the vid do not represent these numbers for time purpose) . Do 3-5 sets Rest 1 minute between sets . Have fun with this and have an awesome day! .

Instagram Image by Andy Speer (@andyspeer) with caption : "I don’t want to crush you
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I want you to crush your run
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I don’t want to hurt you
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I want you to push yourself throug" at Peloton Tread Studio & Showroom - 1840017220560593001

I don’t want to crush you . I want you to crush your run . I don’t want to hurt you . I want you to push yourself through an uncomfortable state to become stronger on the other side . I want you to sweat out doubt, fear and insecurity . I want you to breath in confidence, achievement and strength . I want you to realize your own unique power every time you step on the Tread . I want you to keep that power with you every time you step off the Tread . Join me for a class at the studio or check out Peloton Digital and find your power anywhere, anytime. . @onepeloton

Solace New York Report Download 9 869

Had a blast learning from Onnit Master Kettlebell Instructor Marcus Martinez @kettlebellexercises. My experience with KBs has largely been strength and power based, Marcus opened my eyes to several new rotational variations and completely changed my definition of KB Flow! Can’t wait to get some more flow time! Thank you Marcus! . And it’s not a Kettlebell workshop without my home girl @sciaccia slinging bells. . Video is our final flow. First time putting the rotational clean and snatch into a flow. Need to clean it up but the point is to flow, not be perfect. . . . . . . @onnit @solacenewyork

image by Andy Speer (@andyspeer) with caption : "I’m so pumped today! Peloton Outdoors is dropping a ton of new content! I have 2 new 10 minute stretches, @oliver__l joi" - 1832198592511547030
Report Download 11 974

I’m so pumped today! Peloton Outdoors is dropping a ton of new content! I have 2 new 10 minute stretches, @oliver__l joins the Peloton Outdoor Team and there’s new runs, race prep and power walks! Get outside with Peloton Outdoor. 🏃‍♂️☀️ Link to Peloton Digital in my bio. @onepeloton ’sGoTeam

image by Andy Speer (@andyspeer) with caption : "We are overjoyed to announce the birth of our son, Hudson. He made his appearance at 2:25am on July 21, 2018. This littl" - 1829233991150953570
Report Download 204 2.79K

We are overjoyed to announce the birth of our son, Hudson. He made his appearance at 2:25am on July 21, 2018. This little bundle of joy brings a new meaning to the word love and new respect for the word responsibility. I can’t wait to watch you grow and feel your spirit spread it’s wings. Katie was an absolute champ, Hudson couldn’t have asked for a stronger more loving mother to bring him into the world- I’m so proud of you. The journey continues.. new challenges, new perspectives and new found love of life.

Performix House Report Download 31 1.16K

What do you do when you have a specific lift planned but you know your physical and/or mental state is not where it needs to be get a quality lift in? 1) Say F it! and push through any way.. sure that’s an option. 2) Say F it! and don’t do it at all.. an option as well, not ideal. 3) Think of a creative way to ‘auto-regulate’ your training which allows you to still make progress in your training by applying the appropriate volume and intensity to your system at that particular moment. I’ll take option 3 most of the time. (There is a place for 1 and 2, be honest with yourself when going that direction) My plan yesterday was to hit 4 rounds of press, pistol and pull up ladders with @angelo_grinceri. My schedule got messy and I didn’t get the lift at the planned time. By 7pm, after not sleeping well the night before, biking around in the rain all day, running for an hour during Heart Rate training w/ @xfitlabs and teaching my @onepeloton class- I was smoked. Knowing my body I said ‘what can I do to work technique at a low volume, have the option to tap high intensity based on how I feel and MAKE IT INTERESTING and FUN! This is what came to me: KB FLOW: Do R then L: Turkish Get Up Clean and Press Snatch Pistol Press Turkish Get Down Rest as needed! I started with 35lb and worked up to 70lb for my last 3 sets, doing 10 sets total over about 40 min. What benefits did I get from this auto-regulation? • I practiced technique in press, pistol and snatch- the main moves in my current program. • I actually hit my heaviest pistol in this training cycle so far...and it felt easy! • I worked anaerobic strength in combination with my aerobic system- low metabolic and hormonal stress leads increased recovery! • It was mentally stimulating and I had FUN!!! • I felt great today, ready to hit my program at full intensity! My point is, adjusting your workouts based on how you FEEL is OK, as long as you put some thought behind it, have your big picture in mind, be honest about what your body and mind need in the moment and make it fun! Hope this gives you something to take away. Have an awesome day! • • •

Report Download 9 453

Heavy pull day with my Kettlebell Sister in Arms @sciaccia💪🏻 • 3x Isomeric Scapular depression hold 10s w/ 32kg 5x Pull up ladder 1,2,3,4,5 24kg (5 rep BW for speed) (Me) Assisted pull up to max time eccentric 20kg (Sam) Sled push / Sled Row Alt arm clean and press • • @strongfirst @performixhousenyc

Instagram Image by Andy Speer (@andyspeer) with caption : "It’s a beautiful day! Let’s go for a run, together! I’m so excited to be running and sweating right along side you, unde" at New York, New York - 1821928491216473952

It’s a beautiful day! Let’s go for a run, together! I’m so excited to be running and sweating right along side you, under the sun ☀️ in July’s brand new Peloton Outdoor classes on Peloton digital. Yes, that’s right- Lace ‘em up and take a 30min HIIT Run with me, anywhere! I also have 10 min pre run and post run stretches to help you maximize your run and recovery. If you don’t already have Peloton Digital, check the link in my bio. Let’s do this team👊🏻 📷 @theisaacjames @onepeloton

Report Download 28 1.6K

The Kettlebell Snatch is a one stop shop to train power, power endurance, grip strength and endurance and metabolic conditioning. Adjust the loading, rep scheme and work:rest time and you’ve got your bases covered. There’s also a ton of cool variations to play around with- staggered stance, 2KB, alternating- once you’re proficient in the standard variation, of course. Snatches come in and out of my personal programming, as most exercises do. I’m bringing the snatch back in the rotation for this next cycle. Our workout yesterday went like this: 25 min 5 snatches every 30s Alternate arms *Last 10 min- EMOM alternating Snatch x 5R / 5L Muscle up x 3 Take away from this workout.. as seen in the video, there’s always time a little two step between sets🕺🏼(my dance skills have been out of the rotation for a while too 🤦‍♂️) 💪🏻 @angelo_grinceri 📷 @lisahaefnerphoto

Report Download 33 1.55K

Med Ball Monday💥 Try these 6 balance and stability moves. The purpose of all these moves is to challenge both hip and ankle stability by creating force (throwing) and absorbing force (catching the med ball) from a single leg position. Find your stability before each throw- Feel the outside of your hip (glute medius) fire while in the single leg balance stance. Find the ‘tripod’ of your foot, the ball of you big toe, pinky toe and your heel- use these points to create support from, rather than gripping with your toes. This will activate the muscles in your foot, strengthening your arch. Always keep abs tight during the throws. Program all moves as part of your warm up or early in your workout. You can also program as part of an active recovery day. Use 10-14lb for the hip bridge. Use 6-10lb for all other moves. Do 8-20 reps per side. • Single Leg Bridge Iso w/ Chest Pass Video 1 Lock in your hip by squeezing your glute, tighten your abs by pulling your ribs down. Keep the opposite leg straight to the ceiling (bent knee interrupts the ball path). You can use a partner to catch the ball and drop back in your hands. Single Leg Balance w/ Chest Pass Video 1 Find your balance between each throw. Don’t rush through the set. • Single Leg Dead Lift to Balance w/ Chest Pass Video 2 Adding movement in and out of the balance pass. Lateral Lunge to Balance w/ Chest Pass Video 2 Adding movement in and out of the balance pass. • Split Stance Kickstand w/ Rotational Pass Video 3 Find your balance with as little weight as possible on your back foot. Single Leg Balance w/ Rotational Pass Video 3 Find your balance between each throw. Don’t rush through the set. • Have fun with these and have an awesome Monday! • @dynamaxusa