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Pavel Macek
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Pavel Macek, StrongFirst Master Certified Instructor

REZERVACE SOUKROMÉ ONLINE LEKCE

SEMINÁŘE V ČR | SEMINÁŘE V ZAHRANIČÍ

INSTAGRAM

pavelmacekcom

Morning recharge ✅ #morningrecharge #ggp #greatga Morning recharge ✅

#morningrecharge #ggp #greatgamaprotocol #catlover
Valentin Dikul juggling a “5 pood” (80 kg) kettleb Valentin Dikul juggling a “5 pood” (80 kg) kettlebell—not the usual Instagram “kettlebell juggling” with a BIG kettlebell that actually weighs only 8–12 kg.

#strongfirst #kettlebell #kettlebells #ВалентинДикуль #bestrongfirst
“An aspiration determines character. Perseverance “An aspiration determines character. Perseverance is strength.” — Sumioka Yakō 住岡夜晃 (1895–1949)

#persist #bestrong @strongfirst #bestrongfirst
How to Do a Perfect Pushup 1. Start on all fours How to Do a Perfect Pushup

1. Start on all fours
2. Place your hands slightly narrower than your shoulders (this is more shoulder friendly)
3. Focus your eyes on your fingertips while gripping the ground
4. Extend both legs out straight with feet approximately shoulder width apart
5. Point your belly button toward your face (posterior pelvic tilt)
6. Make a “Tssss” sound via tension breath to tighten your whole body
7. Corkscrew your shoulders into their sockets and visualize making an “X” on your back
8. Row your body toward the floor while moving as one unit, with zero sagging or hunching
9. Keep your elbows in fairly close to your rib cage—no chicken winging allowed!
10. Pause momentarily at the bottom
11. Visualize sending compressed air from your belly out through your palms as you power back up
12. Approach your setup and each single rep with intent

Tutorial: Karen Smith @_coach_karen_ , StrongFirst Certified Master Instructor, “One Good Rep: How to Perform the Perfect Pushup”, strongfirst.com blog article

Video: Me teaching at SFB StrongFirst Bodyweight Instructor Certification in France @strongfirst_france 

Join me at upcoming SFB Bodyweight Certifications:

* Prague, Czechia—Apr 18-19, 2026 @strongfirstcz 
* Zielona Góra, Poland—May 23-24, 2026 @strongfirst_poland 
* West Midlands, United Kingdom—October 3-4, 2026 @strongfirstgb 

@strongfirst #strongfirst #sfb #bodyweight #bestrongfirst
#strongfirst @strongfirst #valentinesday 💪 #strongfirst @strongfirst #valentinesday 💪
12 Benefits of Crawling 1. Cross-lateralization 12 Benefits of Crawling 

1. Cross-lateralization (right brain ↔ left side)
2. Upper-body stability
3. Lower-body stability
4. Reflexive trunk + limb stability
5. Links right arm ↔ left leg (and vice versa)
6. Reciprocal coordination (arms and legs)
7. Stimulates the vestibular system (balance)
8. Stimulates the visual system (balance)
9. Stimulates the proprioceptive system (balance)
10. Improves spatial awareness
11. Trains front-to-back weight shift
12. Builds upper-body, trunk, and hip strength

— “The Forgotten Benefits of the Get-Up” by Brandon Hetzler @b_hetz 

Get down and crawl. The reverse Spider-Man crawl (see video) and the reverse crocodile crawl (I’ll show it next time) are two of the best assistance drills for improving your one-arm push-ups.

Video: A module from my ultimate transformation online course, THE FORGE — Strength & Conditioning for the Traveling Warrior: Crawling > simplexstrong.com (or CLICK THE LINK IN THE BIO).

#crawling #movement #mobility #strengthtraining #theforge
“When two do the same thing, it is not the same th “When two do the same thing, it is not the same thing after all.”— Publilius Syrus

#kettleball #kettlebell
THE FORGE: Full Year’s Transformation Program [ONL THE FORGE: Full Year’s Transformation Program [ONLINE COURSE] 

50% New Year discount ends tomorrow, Sunday February 1st!

Imagine who you could be in a year from now…

Healthy. Strong. Muscular. Courageous. Confident. Calm. Resilient. Antifragile.

Enter The Forge: your ultimate transformation program – from zero to hero > simplexstrong.com (OR CLICK THE LINK IN THE BIO!)

52 instructional videos, accompanying articles, and extra .pdf downloads

#simplexstrong #strongfirst #theforge
Keep it and get resilient 👉 strongfirst.com/resili Keep it and get resilient 👉 strongfirst.com/resilient

Upcoming Events:

🇬🇧 Chelmsford, United Kingdom, Europe @strongfirstgb — March 21–22, 2026
🇭🇷 Rijeka, Croatia, Europe @strongfirsthrvatska — May 30–31, 2026
🇺🇸 California, Modesto, USA @sousastrong —June 6-7, 2026

Register at strongfirst.com

Get #resilient - @strongfirst RESILIENT!
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