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Jay T. Maryniak

Bio 🔹Creator of The Functional Method 🔹@thefunctionalmethod 🔹Type 1 Diabetic💉 🔹NASM-CPT+CES 🔹YouTube: The Functional Method 🔹8 Week Program👇🏻

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Jay T. Maryniak (@jtm_fit) Instagram photos and videos

List of Instagram medias taken by Jay T. Maryniak (@jtm_fit)


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Today’s landmine core work🔥 - 3 SETS / 60-90 seconds rest in between sets. Rest as little as possible in between movements - V- Russian Twists x 10 (each side) Straight arm Sit up x 10-15 Kneeling Rotations x 10 (each side) - Let’s get it done👊🏻 •• -


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Anybody up for a challenge??? - The JTM burpee challenges the bodies coordination, strength, endurance and mental focus like no other. Grab yourself a medicine ball and give this one a go if you’re up for it👊🏻 - 🎥 @rogaraph


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Lower Body Dynamic Warm Up - Warms ups don’t have to be long and daunting but certainly need to be apart of your program. Here’s a quick and effective lower body dynamic warm that will get you ready for your next leg day. Do 10 reps of each movement on each side. Do 1 set of each movement. Train Hard, Train Smart, and Train with Purpose👊🏻 •• -

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🔥KB Finisher🔥 - 6-8 SETS / 60 seconds rest - Superman Push Up to Squat Clean Thruster x 6-8 - This one is a tough one!💪🏻 •• - 🎥@rogaraph

image by Jay T. Maryniak (@jtm_fit) with caption : "// Live by example //
One of the most powerful ways to influence others around you is by walking the walk and living b" - 1805909085863107318
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// Live by example // - One of the most powerful ways to influence others around you is by walking the walk and living by your word. Set an example for those around you. Be a positive force👊🏻 @rhone

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💥Superman Push Ups💥 - Like I talked about in my post yesterday, following proper training progressions is essential not only to master the movement at hand but to prepare the joints and connective tissue for more advanced progressions. The super man push up is a very advanced move and takes a lot of time and practice to master. Follow these progressions to get you the best results and to train as safely as possible. Make sure you master each progression before moving on to the next👊🏻 - Explosive Push Ups Clap Push Ups Chest Tap Push Ups Super Man Push Ups (feet on ground) Full body explosive push up/ baby Superman’s Full Super Man Push Ups -

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💥Single Leg Drills💥 - Improve athletic performance, coordination, agility, stability and the ability to accelerate and decelerate in multiple planes of motion with these single leg drills. When done safely and executed with excellent technique, these drills will strengthen the joints and connective tissue of the foot and ankle complex, knees and hips. If you have bad knees or ankles, these might not be the best drills to start with. Make sure you warm up the foot and ankle complex as well as the knees before getting after these drills💪🏻 -

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💥Lower body explosiveness💥 - If you’re looking to increase lower body explosiveness and stability, follow these progressions. Started off a entry level movement and finished with a very advanced movement. Make sure to not train beyond your means. You must be proficient at each progression before moving on to the next. It’s so important to follow proper training progressions to not only make sure we have mastered the technique but have also prepared the joints and connective tissue for the next, more advanced progression •• - Tuck Jump Body Clean Body Clean Vertical Jump Body Clean Tuck Jump Body Clean to Single Leg Stabilization Body Clean to Single Leg Tuck Jump stabilization ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

image by Jay T. Maryniak (@jtm_fit) with caption : "// Type 1 Diabetes //
A question I get a ton is “what’s that white thing on your side?”
It’s an insulin pump or a co" - 1802309735337588292
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// Type 1 Diabetes // - A question I get a ton is “what’s that white thing on your side?” - It’s an insulin pump or a continuous glucose monitor. My body doesn’t make insulin and so I need to give myself insulin in order to survive:) - After a crossfit competition back in February of 2013 I wasn’t feeling right. Two weeks after the competition I had dropped 15 pounds, was unable to sleep at night because I was urinating so frequently, felt incredibly fatigued, my vision started to get blurry and I started become disoriented - I drove myself to the emergency room on March 11, 2013. They tested my blood sugar and it was so high it wouldn’t read on a meter. That’s when I was diagnosed with type 1 diabetes at age 28. My vision was so blurry at this point I couldn’t make things out that were 6 feet in front of me. It was definitely one of the scariest days I’ve experienced in my life - Initially I was terrified that I wouldn’t be able to workout like I used to and do the things I wanted to do in my life. Quickly I realized this wasn’t the case. Since then, my life has taken on new meaning. Not only was I able to workout again but I ended becoming stronger then ever before. That was about the time I started an Instagram account and started posting. I never would have imagined that 5 years later I would be able to inspire and reach so many people around the world by sharing what I’m passionate about. I’m beyond blessed and my gratitude runs deep - We all have a choice in how we handle the difficult times in our lives. It’s a choice. I’ve chosen to rise above and attack life and make my dreams a reality despite having type 1 diabetes and other hardships in my life. No matter what your going through keep pushing forward -

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7 Carry variations that will build the midline stability, core strength and the grip strength of a god🔥 - Are you programming carries into your workouts? Try out some of these variations and take your strength to the next level💪🏻 •• -

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Mobility / Prehab - The shoulder joint is one of the weaker joints in the body and is very susceptible to injury. Without proper strength and movement in the joint and and rotator cuff, the shoulder doesn’t function properly leading you down a road to nagging pain and injury - Give this mobility / prehab workout a go and get the shoulders and rotator cuff strong - Band Pass Throughs x 15 Band Press to Behind the Neck Press x 10 Supinated Band Pull Aparts x 15 Internal / external rotation x 10 - Do 1-3 SETS. Do this as a warm up or as accessory work on active rest day. Perform this 2-3 times a week and get those shoulders healthy. Train Hard, Train Smart and Train with Purpose💪🏻 •• -

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Some of today’s movement. Full body days always consist of a push, pull, squat or lunge, hip hinge and core. Always keeping the focus on quality over quantity. Train Hard, Train Smart and Train with Purpose💪🏻 •• - Kneeling Single Arm Press L Pull-ups Pause RDL’s Single Leg Bridge Press Plank Row KB Burpee Clean + Front Squat ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖