Канал: Top Knot Strong

How to Pick Your Perfect Competition Suit

How to Pick Your Perfect Competition Suit

Beginner Posing Tips for Bikini Competitors

Beginner Posing Tips for Bikini Competitors

Wellness Posing Routine

Wellness Posing Routine

Just some of our competition suits for our ladies 😏 #bikinicompetition

Just some of our competition suits for our ladies 😏 #bikinicompetition

Making competition suit orders ✂️🪡 #bikinicompetition #figurecompetitor #bikinicompetitor

Making competition suit orders ✂️🪡 #bikinicompetition #figurecompetitor #bikinicompetitor

Build confidence in your posing routine #bodybuildingposing #posingideas

Build confidence in your posing routine #bodybuildingposing #posingideas

NEW Coral Crush bikini competition suit 💖🧡 #bikinicompetitor #bikinicompetition

NEW Coral Crush bikini competition suit 💖🧡 #bikinicompetitor #bikinicompetition

What I ate today as a wellness competitor in a deficit 🍽️ 👙 #bodybubodybuilder glife uilder

What I ate today as a wellness competitor in a deficit 🍽️ 👙 #bodybubodybuilder glife uilder

First Time Competitor Experience with Pagona

First Time Competitor Experience with Pagona

The Dark Side of the Stage - Live Discussion

The Dark Side of the Stage - Live Discussion

Live Discussion with Darin Starr

Live Discussion with Darin Starr

Overview of Posing 101

Overview of Posing 101

Alternating Heel Taps

Alternating Heel Taps

Live Discussion with Debbie - Bikini Masters Competitor

Live Discussion with Debbie - Bikini Masters Competitor

Stage Ready Indicators

Stage Ready Indicators

#1 piece of advice for first time bikini competitors

#1 piece of advice for first time bikini competitors

How to add and log workouts in the Trainerize App

How to add and log workouts in the Trainerize App

Bikini Ready Blueprint

Bikini Ready Blueprint

Suiting Up for Victory: A Deep Dive into Competition Suits

Suiting Up for Victory: A Deep Dive into Competition Suits

Online NPC Figure Posing Clinic

Online NPC Figure Posing Clinic

Thread the Needle Plank

Thread the Needle Plank

Squat Curl Press

Squat Curl Press

6 Way Shoulders

6 Way Shoulders

Resistance Band Single Arm Tricep Pushdown

Resistance Band Single Arm Tricep Pushdown

Loop Band Single Arm Tricep Pushdown

Loop Band Single Arm Tricep Pushdown

Jack Press

Jack Press

Side Lunge to Lateral Raise

Side Lunge to Lateral Raise

Banded Side to Side Squats

Banded Side to Side Squats

Banded Lateral Walks

Banded Lateral Walks

Straight Leg Lifts with Pop-Up

Straight Leg Lifts with Pop-Up

Bulgarian Split Squat - Glute Focused

Bulgarian Split Squat - Glute Focused

Bulgarian Split Squat - Quad Focused

Bulgarian Split Squat - Quad Focused

Stability Ball Hamstring Curls

Stability Ball Hamstring Curls

Stability Ball Tuck Ins

Stability Ball Tuck Ins

Online NPC Wellness Posing Clinic - Foundations

Online NPC Wellness Posing Clinic - Foundations

Online NPC Bikini Posing Clinic - Foundations

Online NPC Bikini Posing Clinic - Foundations

Pack a Bikini Suit order with us 👙✨

Pack a Bikini Suit order with us 👙✨

What to do when one side is stronger than the other

What to do when one side is stronger than the other

Adding meals into the Trainerize App

Adding meals into the Trainerize App

How to add / update pictures and measurements in Trainerize App

How to add / update pictures and measurements in Trainerize App

Zottman Curls

Zottman Curls

Y Shoulder Raises

Y Shoulder Raises

Top Knot Strong Bikini Competitor Rachel on Stage

Top Knot Strong Bikini Competitor Rachel on Stage

The Jacksonville Buzz with Sarah Facemire from Top Knot Strong

The Jacksonville Buzz with Sarah Facemire from Top Knot Strong

How to measure for your competition suits

How to measure for your competition suits

Taking care of your mental health while prepping for a bikini competition 🧠

Taking care of your mental health while prepping for a bikini competition 🧠

New Galaxy Design Competition Suit Available ✨

New Galaxy Design Competition Suit Available ✨

Glute & Hamstring Myofascia Release Without a Foam Roller

Glute & Hamstring Myofascia Release Without a Foam Roller

Mini Split Squats / Mini Reverse Lunges

Mini Split Squats / Mini Reverse Lunges

Single Arm Landmine Rows

Single Arm Landmine Rows

Quick Hip Mobility

Quick Hip Mobility

Powering Through

Powering Through

WELCOME to Top Knot Strong

WELCOME to Top Knot Strong

Should you train abs for a smaller waist?

Should you train abs for a smaller waist?

Bench Hop Overs | Top Knot Strong

Bench Hop Overs | Top Knot Strong

Bench Hop Ups | Top Knot Strong

Bench Hop Ups | Top Knot Strong

Ab Rainbows | Top Knot Strong

Ab Rainbows | Top Knot Strong

Ab Unicorns | Top Knot Strong

Ab Unicorns | Top Knot Strong

Corona Workout Fun | Top Knot Strong - Sarah Facemire

Corona Workout Fun | Top Knot Strong - Sarah Facemire

Arnold Press | Top Knot Strong

Arnold Press | Top Knot Strong

Lateral Raises | Top Knot Strong

Lateral Raises | Top Knot Strong

Single Arm Rows to Flys | Top Knot Strong

Single Arm Rows to Flys | Top Knot Strong

Upright Rows | Top Knot Strong

Upright Rows | Top Knot Strong

Alternating Front Raises | Top Knot Strong

Alternating Front Raises | Top Knot Strong

Inverted Rows | Top Knot Strong

Inverted Rows | Top Knot Strong

Cable Kickbacks | Top Knot Strong

Cable Kickbacks | Top Knot Strong

Weighted Surrenders with Jump | Top Knot Strong

Weighted Surrenders with Jump | Top Knot Strong

Surrenders with Knee Tucks | Top Knot Strong

Surrenders with Knee Tucks | Top Knot Strong

Surrenders | Top Knot Strong

Surrenders | Top Knot Strong

Bosu Ball Push Ups | Top Knot Strong

Bosu Ball Push Ups | Top Knot Strong

Bench In & Out Abs | Top Knot Strong

Bench In & Out Abs | Top Knot Strong

Bench Hop Overs | Top Knot Strong

Bench Hop Overs | Top Knot Strong

Bench Hop Ups | Top Knot Strong

Bench Hop Ups | Top Knot Strong

One Arm Renegade Rows | Top Knot Strong

One Arm Renegade Rows | Top Knot Strong

Single Leg Press at 45 Degrees | Top Knot Strong

Single Leg Press at 45 Degrees | Top Knot Strong

Bent Over Row To Reverse Fly | Top Knot Strong

Bent Over Row To Reverse Fly | Top Knot Strong

Deadlift, Clean, Squat, Jerk | Top Knot Strong

Deadlift, Clean, Squat, Jerk | Top Knot Strong

Weighted Bench Hip Bridge | Top Knot Strong

Weighted Bench Hip Bridge | Top Knot Strong

Weighted Switch Lunge Jumps | Top Knot Strong

Weighted Switch Lunge Jumps | Top Knot Strong

Sliding Ab Pike Ups | Top Knot Strong

Sliding Ab Pike Ups | Top Knot Strong

Sliding One Knee Tuck Ins | Top Knot Strong

Sliding One Knee Tuck Ins | Top Knot Strong

Sliding Ab Tuck Ins | Top Knot Strong

Sliding Ab Tuck Ins | Top Knot Strong

Ab Roll Outs | Top Knot Strong

Ab Roll Outs | Top Knot Strong

Zottman Curls | Top Knot Strong

Zottman Curls | Top Knot Strong

Plank Renegade Dumbbell Rows | Top Knot Strong

Plank Renegade Dumbbell Rows | Top Knot Strong

1, 1, 2 Dumbbell Hammer Curls | Top Knot Strong

1, 1, 2 Dumbbell Hammer Curls | Top Knot Strong

Side Plank Knee Pull | Top Knot Strong

Side Plank Knee Pull | Top Knot Strong

1, 1, 2 Dumbbell Shoulder Press | Top Knot Strong

1, 1, 2 Dumbbell Shoulder Press | Top Knot Strong

Weight Switch Lunge Jumps | Top Knot Strong

Weight Switch Lunge Jumps | Top Knot Strong

Bosu Ball High Knee Toe Taps | Top Knot Strong

Bosu Ball High Knee Toe Taps | Top Knot Strong

Bosu Ball Burpees | Top Knot Strong

Bosu Ball Burpees | Top Knot Strong

Bosu Ball Knee Drivers | Top Knot Strong

Bosu Ball Knee Drivers | Top Knot Strong

Side to Side Bosu Ball Squat Hops | Top Knot Strong

Side to Side Bosu Ball Squat Hops | Top Knot Strong

Bosu Ball Squats with Side Leg Lift | Top Knot Strong

Bosu Ball Squats with Side Leg Lift | Top Knot Strong

Body Ball Up & Down Planks | Top Knot Strong

Body Ball Up & Down Planks | Top Knot Strong

Weighted Step Ups to Squat | Top Knot Strong

Weighted Step Ups to Squat | Top Knot Strong

Step Up Knee Drivers | Top Knot Strong

Step Up Knee Drivers | Top Knot Strong

Box Jumps | Top Knot Strong

Box Jumps | Top Knot Strong

Sumo Squats & Sumo Pulses | Top Knot Strong

Sumo Squats & Sumo Pulses | Top Knot Strong

Kettlebell Swings | Top Knot Strong

Kettlebell Swings | Top Knot Strong

High Knees & Butt Kicks | Top Knot Strong

High Knees & Butt Kicks | Top Knot Strong

Squat Jumps & Squat Pulses | Top Knot Strong

Squat Jumps & Squat Pulses | Top Knot Strong

Single Leg Jump | Top Knot Strong

Single Leg Jump | Top Knot Strong

Mountain Climbers | Top Knot Strong

Mountain Climbers | Top Knot Strong

Banded Mountain Climbers | Top Knot Strong

Banded Mountain Climbers | Top Knot Strong

Banded Hip Bridge | Top Knot Strong

Banded Hip Bridge | Top Knot Strong

Suicide Burpees | Top Knot Strong

Suicide Burpees | Top Knot Strong

Burpee with Plank Jack | Top Knot Strong

Burpee with Plank Jack | Top Knot Strong

Burpees with Double Tuck In | Top Knot Strong

Burpees with Double Tuck In | Top Knot Strong

Burpees | Top Knot Strong

Burpees | Top Knot Strong

Barbell Curls | Top Knot Strong

Barbell Curls | Top Knot Strong

Decline Bench Push Ups | Top Knot Strong

Decline Bench Push Ups | Top Knot Strong

Sumo Squats | Top Knot Strong

Sumo Squats | Top Knot Strong

Dumbbell Squats | Top Knot Strong

Dumbbell Squats | Top Knot Strong

Side to Side Push Ups | Top Knot Strong

Side to Side Push Ups | Top Knot Strong

Power Knee Strikes | Top Knot Strong

Power Knee Strikes | Top Knot Strong

Hip Dips | Top Knot Strong

Hip Dips | Top Knot Strong

Switch Kicks | Top Knot Strong

Switch Kicks | Top Knot Strong

Side Plank with Knee Pull | Top Knot Strong

Side Plank with Knee Pull | Top Knot Strong

Ab Pike Ups | Top Knot Strong

Ab Pike Ups | Top Knot Strong

Inchworms to Forearm Plank | Top Knot Strong

Inchworms to Forearm Plank | Top Knot Strong

Spider Push Ups | Top Knot Strong

Spider Push Ups | Top Knot Strong

Banded Scissor Abs | Top Knot Strong

Banded Scissor Abs | Top Knot Strong

Banded Donkey Kicks | Top Knot Strong

Banded Donkey Kicks | Top Knot Strong

Reverse Lunge with Knee Up | Top Knot Strong

Reverse Lunge with Knee Up | Top Knot Strong

Pistol Squats | Top Knot Strong

Pistol Squats | Top Knot Strong

Upright Row to Press | Top Knot Strong

Upright Row to Press | Top Knot Strong

Renegade Row with a Twist | Top Knot Strong

Renegade Row with a Twist | Top Knot Strong

Jump Lunge with Row | Top Knot Strong

Jump Lunge with Row | Top Knot Strong

Front to Side Lunge | Top Knot Strong

Front to Side Lunge | Top Knot Strong

Walking Lunges with Leg Lift | Top Knot Strong

Walking Lunges with Leg Lift | Top Knot Strong

Goblet Squats | Top Knot Strong

Goblet Squats | Top Knot Strong

Mini Split Squats | Top Knot Strong

Mini Split Squats | Top Knot Strong

Little Arm Circles | Top Knot Strong

Little Arm Circles | Top Knot Strong

Single, Single, Double Chest Press | Top Knot Strong

Single, Single, Double Chest Press | Top Knot Strong

One Arm Rows | Top Knot Strong

One Arm Rows | Top Knot Strong

Twisting Mountain Climbers | Top Knot Strong

Twisting Mountain Climbers | Top Knot Strong

Burpee Renegade Row to Curls | Top Knot Strong

Burpee Renegade Row to Curls | Top Knot Strong

Plank Jack with Side Knee Pull | Top Knot Strong

Plank Jack with Side Knee Pull | Top Knot Strong

Jump Lunge with Press Burpee | Top Knot Strong

Jump Lunge with Press Burpee | Top Knot Strong

TRX Bicep Curls | Top Knot Strong

TRX Bicep Curls | Top Knot Strong

Banded Squat Jacks | Top Knot Strong

Banded Squat Jacks | Top Knot Strong

Russian Bench Dips | Top Knot Strong

Russian Bench Dips | Top Knot Strong

Single Leg Bench Glute Bridge | Top Knot Strong

Single Leg Bench Glute Bridge | Top Knot Strong

Banded Side to Side Squats | Top Knot Strong

Banded Side to Side Squats | Top Knot Strong

Smith Machine Pulse Squats | Top Knot Strong

Smith Machine Pulse Squats | Top Knot Strong

Single, Single, Double Tricep Kickbacks | Top Knot Strong

Single, Single, Double Tricep Kickbacks | Top Knot Strong

Bench Dips | Top Knot Strong

Bench Dips | Top Knot Strong

Alternating Skull Crushers | Top Knot Strong

Alternating Skull Crushers | Top Knot Strong

Renegade Dumbbell Rows with Tuck Ins | Top Knot Strong

Renegade Dumbbell Rows with Tuck Ins | Top Knot Strong

Incline Fly Circles | Top Knot Strong

Incline Fly Circles | Top Knot Strong

Dumbbell Incline Chest Press

Dumbbell Incline Chest Press

Cable Rope Pull Throughs | Top Knot Strong

Cable Rope Pull Throughs | Top Knot Strong

Cable Kickbacks | Top Knot Strong

Cable Kickbacks | Top Knot Strong

Bulgarian Split Squats | Top Knot Strong

Bulgarian Split Squats | Top Knot Strong

American Deadlifts | Top Knot Strong

American Deadlifts | Top Knot Strong

Banded Clams | Top Knot Strong

Banded Clams | Top Knot Strong

Banded Fire Hydrants | Top Knot Strong

Banded Fire Hydrants | Top Knot Strong

Kneeling Smith Machine Squats | Top Knot Strong

Kneeling Smith Machine Squats | Top Knot Strong

One Leg Weighted Glute Bridge | Top Knot Strong

One Leg Weighted Glute Bridge | Top Knot Strong

Curtsy Lunges | Top Knot Strong

Curtsy Lunges | Top Knot Strong

Lat Raises with Alternating Front Raises | Top Knot Strong

Lat Raises with Alternating Front Raises | Top Knot Strong

Step Up to Reverse Lunge | Top Knot Strong

Step Up to Reverse Lunge | Top Knot Strong

One Leg Deadlifts | Top Knot Strong

One Leg Deadlifts | Top Knot Strong

Rotating Cable Straight Arm Push Downs | Top Knot Strong

Rotating Cable Straight Arm Push Downs | Top Knot Strong

Seated Cable Rows | Top Knot Strong

Seated Cable Rows | Top Knot Strong

Ab Cable Crunch Down | Top Knot Strong

Ab Cable Crunch Down | Top Knot Strong