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Bar core routine! Challenging core strength and stability work. 90 knee to elbow x10 Straight arm lateral tucks x10e 90 knee to elbow diagonal x5e Straight arm straight leg raise x10 Perform 1-2 sets (50-100 total reps) #EAT #Earned #Core

Grant Geib

8,830 subscribers

13,327 views • 1 year ago •via X (Twitter)

#EAT #Earned #Core

Anya Rossi• Live Now

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Naveen Sankar S1 year ago

🏃‍♂️ A structured run-walk program may ease chronic lower back pain in adults under 45! 📈A 12-week trial showed a significant 15.3-point reduction in pain levels compared to usual care. 🔗 #BackPain #Fitness #PainRelief

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Even on your busiest days, you still deserve to feel strong 💪🏼 This ab workout can be done anywhere and will push you more than you expect‼️ The Ab Circuit👇🏻 *3 sets total - 45 seconds between each exercise* •Push Up Position Plank x:60 sec •Push Up Position Plank w/Opposite Shoulder Tap x10 taps each shoulder •Push Up Position Plank w/Hip Twist x10 twists each way •Side Plank Plank w/Twist x:30 seconds each side •Push Up Position Plank w/Rotational Knee Drive x10 knee drives each leg •Reverse Plank Position w/Knee Drive x20 knee drives total ⚠️ Advanced core work for women who are ready to push harder and train with intention

Even on your busiest days, you still deserve to feel strong 💪🏼 This ab workout can be done anywhere and will push you more than you expect‼️ The Ab Circuit👇🏻 3 sets total - 45 seconds between each exercise •Push Up Position Plank x:60 sec •Push Up Position Plank w/Opposite Shoulder Tap x10 taps each shoulder •Push Up Position Plank w/Hip Twist x10 twists each way •Side Plank Plank w/Twist x:30 seconds each side •Push Up Position Plank w/Rotational Knee Drive x10 knee drives each leg •Reverse Plank Position w/Knee Drive x20 knee drives total ⚠️ Advanced core work for women who are ready to push harder and train with intention

Miranda Cohen

14,383 views • 6 months ago

Do These 4 Movements EVERY Morning & Night to Lose Belly Fat FAST 💪 No equipment. No excuses. Just 400 reps a day and watch your core transform in 2 weeks! ✅ Between Leg Claps – 50 reps ✅ Knee Swimmers – 50 reps ✅ Heel Touches – 50 reps ✅ Alternating Bicycles – 50 reps Do 1 full round in the morning + 1 round at night = 400 reps daily Do it NOW. Get it done. No excuses.

Do These 4 Movements EVERY Morning & Night to Lose Belly Fat FAST 💪 No equipment. No excuses. Just 400 reps a day and watch your core transform in 2 weeks! ✅ Between Leg Claps – 50 reps ✅ Knee Swimmers – 50 reps ✅ Heel Touches – 50 reps ✅ Alternating Bicycles – 50 reps Do 1 full round in the morning + 1 round at night = 400 reps daily Do it NOW. Get it done. No excuses.

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

47,461 views • 1 month ago

Ab Workout that can be done anywhere.. let’s go 😊 Having a strong core is the foundation of having a strong body, especially as a woman! The Ab Circuit👇🏻 3 sets of each exercise: 👉🏻Take a 30 second break between each exercise 1. Straight Leg Sit-Up - 15 reps 2. Suitcase Ab Crunches - 15 reps 3. Mountain Climbers - 20 reps total 4. Weighted Russian Twists - 20 reps total ‼️Take a 90 second break after you finish the whole circuit before beginning the next set A strong core helps women .. •improve posture •reduce lower back pain •support pelvic floor function •make everyday movements easier •increase balance and stability •boost strength and boost your overall confidence outfit is from Buffbunny Collection 🐰 code: MIRANDA saves you 10%🛍️

Ab Workout that can be done anywhere.. let’s go 😊 Having a strong core is the foundation of having a strong body, especially as a woman! The Ab Circuit👇🏻 3 sets of each exercise: 👉🏻Take a 30 second break between each exercise 1. Straight Leg Sit-Up - 15 reps 2. Suitcase Ab Crunches - 15 reps 3. Mountain Climbers - 20 reps total 4. Weighted Russian Twists - 20 reps total ‼️Take a 90 second break after you finish the whole circuit before beginning the next set A strong core helps women .. •improve posture •reduce lower back pain •support pelvic floor function •make everyday movements easier •increase balance and stability •boost strength and boost your overall confidence outfit is from Buffbunny Collection 🐰 code: MIRANDA saves you 10%🛍️

Miranda Cohen

14,885 views • 6 months ago

your next back workout! like, save & give it a try💪🏻 LADIES‼️ a strong back is the foundation of having great posture! you should NEVER skip training your back especially if you want the illusion of a small waist⏳ Workout👇🏻 👉🏻👉🏻WARM-UP: band pullapart + band around the worlds 2 sets x10 reps each exercise 👉🏻Single Arm Dumbbell Row 4 sets x8 reps each arm 👉🏻Neutral Grip Pulldown 3 sets x10 reps 👉🏻Bent Over Barbell Row 3 sets x8 reps 👉🏻Straight Arm Lat Pulldown 3 sets x12 reps stop spending hours in the gym! use your time effectively and get better results faster💪🏻😈 I can simplify your workouts and help you maximize your time in the gym! Click the link to inquire for coaching -> 🫶🏼

your next back workout! like, save & give it a try💪🏻 LADIES‼️ a strong back is the foundation of having great posture! you should NEVER skip training your back especially if you want the illusion of a small waist⏳ Workout👇🏻 👉🏻👉🏻WARM-UP: band pullapart + band around the worlds 2 sets x10 reps each exercise 👉🏻Single Arm Dumbbell Row 4 sets x8 reps each arm 👉🏻Neutral Grip Pulldown 3 sets x10 reps 👉🏻Bent Over Barbell Row 3 sets x8 reps 👉🏻Straight Arm Lat Pulldown 3 sets x12 reps stop spending hours in the gym! use your time effectively and get better results faster💪🏻😈 I can simplify your workouts and help you maximize your time in the gym! Click the link to inquire for coaching -> 🫶🏼

Miranda Cohen

16,169 views • 7 months ago

Hanging leg raises are one of my favourite exercises to build core strength But if you can’t hang or are building up to the hanging variation You can do lying leg raises where you anchor your hands behind your (with straight arms) below heavy dumbbells for example The idea is to press up against the dumbbells with your hands while keeping your (lower) back flat on the ground at all time Your feet don’t touch the ground between reps Perform slow and controlled If straight legs are too hard tuck your knees to your chest 2-3 sets to failure

Hanging leg raises are one of my favourite exercises to build core strength But if you can’t hang or are building up to the hanging variation You can do lying leg raises where you anchor your hands behind your (with straight arms) below heavy dumbbells for example The idea is to press up against the dumbbells with your hands while keeping your (lower) back flat on the ground at all time Your feet don’t touch the ground between reps Perform slow and controlled If straight legs are too hard tuck your knees to your chest 2-3 sets to failure

Tom Coppens

75,711 views • 7 months ago

Perform with Dr. Andy Galpin is back. New episode: How to Build a Strong Core & Abs 0:00 Core Training Myths 4:22 Why We Train Abs Wrong 7:27 Abs vs Core Explained 11:17 Look Feel Perform Goals 15:04 How Core Muscles Work 20:26 Stability and Anti Movement 24:00 Do Abs Need Daily Training 29:12 Spinal Safety and Crunches 31:37 Sponsor Eight Sleep 33:08 Testing Core Strength 41:42 Interpreting Test Results 47:02 Choosing Core Exercises 50:18 Isolation vs Compound Core 52:31 Contraction Intensity Rules 53:23 Size Principle Explained 56:16 Loading the Core Safely 1:00:14 Core Moves by Pattern 1:06:35 Program by Muscle Groups 1:08:01 Abs for Aesthetics 1:15:47 Aesthetic Programming Split 1:18:49 Core for Performance 1:21:15 Core for Back Health 1:24:17 Sample Week Template 1:29:22 Five Step Progression 1:35:54 Exercise Order Priorities 1:36:56 Rapid Fire Q and Belts 1:42:35 Final Wrap and Support Includes paid partnerships.

Perform with Dr. Andy Galpin is back. New episode: How to Build a Strong Core & Abs 0:00 Core Training Myths 4:22 Why We Train Abs Wrong 7:27 Abs vs Core Explained 11:17 Look Feel Perform Goals 15:04 How Core Muscles Work 20:26 Stability and Anti Movement 24:00 Do Abs Need Daily Training 29:12 Spinal Safety and Crunches 31:37 Sponsor Eight Sleep 33:08 Testing Core Strength 41:42 Interpreting Test Results 47:02 Choosing Core Exercises 50:18 Isolation vs Compound Core 52:31 Contraction Intensity Rules 53:23 Size Principle Explained 56:16 Loading the Core Safely 1:00:14 Core Moves by Pattern 1:06:35 Program by Muscle Groups 1:08:01 Abs for Aesthetics 1:15:47 Aesthetic Programming Split 1:18:49 Core for Performance 1:21:15 Core for Back Health 1:24:17 Sample Week Template 1:29:22 Five Step Progression 1:35:54 Exercise Order Priorities 1:36:56 Rapid Fire Q and Belts 1:42:35 Final Wrap and Support Includes paid partnerships.

Andy Galpin, PhD

1,715,051 views • 3 months ago

‘Strong women make strong women!’ Levelling up ⬆ my core training game at my 2nd session of the upgraded core work and I feel I am actually getting the HANG of it🤪💪 Practice Practice Practice till you master it! The goal is to gradually be able to take my legs higher and control the movement on the way down. A snippet of the Hanging Leg Raise & Knee Tuck combo of which I executed 3 sets and reps till failure. *Pro Tip:* Extend the legs fully every time you come down. That full stretch in the abdominals at the bottom is the key. Great core workout! Thank you, yashmeen chauhan, for always motivating me. Love u♥️ #MondayMotivation #SwasthRahoMastRaho #SimpleSoulful #FitIndia #fitness #coreworkouts #FitIndiaMovement #fitnesschallenge

‘Strong women make strong women!’ Levelling up ⬆ my core training game at my 2nd session of the upgraded core work and I feel I am actually getting the HANG of it🤪💪 Practice Practice Practice till you master it! The goal is to gradually be able to take my legs higher and control the movement on the way down. A snippet of the Hanging Leg Raise & Knee Tuck combo of which I executed 3 sets and reps till failure. Pro Tip: Extend the legs fully every time you come down. That full stretch in the abdominals at the bottom is the key. Great core workout! Thank you, yashmeen chauhan, for always motivating me. Love u♥️ #MondayMotivation #SwasthRahoMastRaho #SimpleSoulful #FitIndia #fitness #coreworkouts #FitIndiaMovement #fitnesschallenge

SHILPA SHETTY KUNDRA

113,487 views • 2 years ago

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

Alex Bernier

351,097 views • 2 years ago

HIIT Conditioning Routine Full-body conditioning circuit combining strength, coordination, and core stability. Every movement targets multiple muscle groups while keeping the heart rate elevated. 1. Lunge + Oblique Twist Step forward into a controlled lunge while holding a medicine ball. Rotate your torso toward the lead leg to activate the obliques and core. Return to center and alternate legs. 2. Goblet Squat + Bicep Curl to Alternating Overhead Press Hold a dumbbell at chest level and drop into a squat. As you stand, perform a curl and transition into alternating overhead presses. This sequence activates quads, glutes, biceps, shoulders, and core. 3. Waiter Curls + Frontal Press Hold the dumbbell vertically with both palms supporting the weight. Curl upward toward the chest, then press forward to engage the anterior deltoids and chest while stabilizing through the core. 4. Alternating Lunge + Iso Overhead Press Press one dumbbell overhead and hold it there while performing alternating lunges. This forces the shoulders and core to stabilize while the legs do the work. 5. Lateral Lunge Step wide to the side, sit into the hip, and keep the opposite leg extended. Push back to center. This movement develops glutes, inner thighs, and hip mobility. Protocol 3–4 Rounds 30–45 seconds per movement Minimal rest between exercises Designed to improve conditioning, muscular endurance, and full-body coordination. Train with intention. #HIIT #BodybuildingConditioning #YGFit #Fitness

HIIT Conditioning Routine Full-body conditioning circuit combining strength, coordination, and core stability. Every movement targets multiple muscle groups while keeping the heart rate elevated. 1. Lunge + Oblique Twist Step forward into a controlled lunge while holding a medicine ball. Rotate your torso toward the lead leg to activate the obliques and core. Return to center and alternate legs. 2. Goblet Squat + Bicep Curl to Alternating Overhead Press Hold a dumbbell at chest level and drop into a squat. As you stand, perform a curl and transition into alternating overhead presses. This sequence activates quads, glutes, biceps, shoulders, and core. 3. Waiter Curls + Frontal Press Hold the dumbbell vertically with both palms supporting the weight. Curl upward toward the chest, then press forward to engage the anterior deltoids and chest while stabilizing through the core. 4. Alternating Lunge + Iso Overhead Press Press one dumbbell overhead and hold it there while performing alternating lunges. This forces the shoulders and core to stabilize while the legs do the work. 5. Lateral Lunge Step wide to the side, sit into the hip, and keep the opposite leg extended. Push back to center. This movement develops glutes, inner thighs, and hip mobility. Protocol 3–4 Rounds 30–45 seconds per movement Minimal rest between exercises Designed to improve conditioning, muscular endurance, and full-body coordination. Train with intention. #HIIT #BodybuildingConditioning #YGFit #Fitness

Y A V

14,605 views • 4 months ago

A root cause of tight hamstrings, poor posture, and lower back pain? Weak hips - one of the most under trained muscle groups. It can even have a domino effect and lead to knee and ankle issues. One strategy to avoid this is “Copenhagens”. NBA players do these for injury prevention, improving stability and balance. Great to do at home and uses the lateral flexion movement pattern of your spine. Too hard? Rest your knee instead of foot on the bench. Too easy? Bend your off-knee and perform them weighted with a plate. Execution: 1. Support your bodyweight on your elbow (should be directly under your shoulder). 2. Place the inside of your foot on a bench. 3. Lift your hip off the floor by pushing your foot down onto the bench.

A root cause of tight hamstrings, poor posture, and lower back pain? Weak hips - one of the most under trained muscle groups. It can even have a domino effect and lead to knee and ankle issues. One strategy to avoid this is “Copenhagens”. NBA players do these for injury prevention, improving stability and balance. Great to do at home and uses the lateral flexion movement pattern of your spine. Too hard? Rest your knee instead of foot on the bench. Too easy? Bend your off-knee and perform them weighted with a plate. Execution: 1. Support your bodyweight on your elbow (should be directly under your shoulder). 2. Place the inside of your foot on a bench. 3. Lift your hip off the floor by pushing your foot down onto the bench.

Coach Paul

36,131 views • 1 year ago

We’re back with another great ladder rep-scheme workout! 💪🪜 Add volume to your workouts while getting some serious strength work done and adapting to managing your fatigue. You will only climb the ladder as far as you are physically able. As you progress, you can add additional reps to the ladder. Perform three rounds of a 1-to-4 rep ladder on the following three exercises: kettlebell swing kettlebell goblet squat kettlebell goblet lunges (per leg) The sequence looks like: 1 rep of kettlebell swing + 1 rep of goblet squat + 1 rep of lunge per leg, then 2 reps of kettlebell swings + 2 reps of kettlebell goblet squats + 2 reps of lunges per leg, then 3 reps of kettlebell swings + 3 reps of goblet squats + 3 reps of lunges per leg, then 4 reps of kettlebell swings + 4 reps of kettlebell goblet squats + 4 reps of kettlebell lunges per leg. Once you get to 4, rest for 90 seconds before repeating for two more rounds. As you progress, work your way up to performing a 1-to-10 rep ladder with these exercises. Let us know how your legs feel! #Workout #WorkoutWednesday #MPC2023 #MPC #MyPeakChallenge #SamHeughan

We’re back with another great ladder rep-scheme workout! 💪🪜 Add volume to your workouts while getting some serious strength work done and adapting to managing your fatigue. You will only climb the ladder as far as you are physically able. As you progress, you can add additional reps to the ladder. Perform three rounds of a 1-to-4 rep ladder on the following three exercises: kettlebell swing kettlebell goblet squat kettlebell goblet lunges (per leg) The sequence looks like: 1 rep of kettlebell swing + 1 rep of goblet squat + 1 rep of lunge per leg, then 2 reps of kettlebell swings + 2 reps of kettlebell goblet squats + 2 reps of lunges per leg, then 3 reps of kettlebell swings + 3 reps of goblet squats + 3 reps of lunges per leg, then 4 reps of kettlebell swings + 4 reps of kettlebell goblet squats + 4 reps of kettlebell lunges per leg. Once you get to 4, rest for 90 seconds before repeating for two more rounds. As you progress, work your way up to performing a 1-to-10 rep ladder with these exercises. Let us know how your legs feel! #Workout #WorkoutWednesday #MPC2023 #MPC #MyPeakChallenge #SamHeughan

My Peak Challenge

56,770 views • 3 years ago

The #1 Test That Predicts If You’ll Stay Independent After 50 🦵 Your lower body strength after 50 isn’t about gym bragging rights. It’s the difference between walking confidently, catching yourself if you trip, and staying independent in your own home. The ultimate no-equipment test? The Wall Sit. It strips away momentum and reveals the true endurance of your quads, glutes, hips, and core. How to do it correctly: 1. Back flat against a wall 2. Slide down until thighs are parallel to the floor 3. Knees directly over ankles 4. Core braced, arms crossed or at sides (no hands on thighs) 5. Hold as long as possible with perfect form Age 50+ Strength Benchmarks: •Under 30 sec → Needs serious work •30–60 sec → Average for active adults •60–90 sec → Solid endurance •90–120 sec → Excellent functional strength •2+ minutes → Elite-level conditioning If you can hold 90 seconds or longer, your lower-body stability is in the top tier for your age group. Where do you rank? Drop your wall sit time below 👇 📌 Bookmark this and re-test every 4 weeks. Your future mobility depends on it.

The #1 Test That Predicts If You’ll Stay Independent After 50 🦵 Your lower body strength after 50 isn’t about gym bragging rights. It’s the difference between walking confidently, catching yourself if you trip, and staying independent in your own home. The ultimate no-equipment test? The Wall Sit. It strips away momentum and reveals the true endurance of your quads, glutes, hips, and core. How to do it correctly: 1. Back flat against a wall 2. Slide down until thighs are parallel to the floor 3. Knees directly over ankles 4. Core braced, arms crossed or at sides (no hands on thighs) 5. Hold as long as possible with perfect form Age 50+ Strength Benchmarks: •Under 30 sec → Needs serious work •30–60 sec → Average for active adults •60–90 sec → Solid endurance •90–120 sec → Excellent functional strength •2+ minutes → Elite-level conditioning If you can hold 90 seconds or longer, your lower-body stability is in the top tier for your age group. Where do you rank? Drop your wall sit time below 👇 📌 Bookmark this and re-test every 4 weeks. Your future mobility depends on it.

Kristie Leong M.D.

39,266 views • 26 days ago

More Speed? SKIP! Skips are one of the BEST ways to improve knee drive, dynamic ankle stability, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. If you’re looking to improve sprinting speed start adding 1-2 sets of skips at the end of your warm-ups before you start your sprint work. Here’s our classic A-Series that we use with our HS, College, and Pro athletes frequently throughout the week as part of our speed training. A-Series 1-2 sets x 15 yards each A-March A-Hop 3-Hop 1-2 Pause A-Run

More Speed? SKIP! Skips are one of the BEST ways to improve knee drive, dynamic ankle stability, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. If you’re looking to improve sprinting speed start adding 1-2 sets of skips at the end of your warm-ups before you start your sprint work. Here’s our classic A-Series that we use with our HS, College, and Pro athletes frequently throughout the week as part of our speed training. A-Series 1-2 sets x 15 yards each A-March A-Hop 3-Hop 1-2 Pause A-Run

Alex Simone

41,452 views • 5 months ago

Been adding 30+ Seconds Horse Stance work at the end of a few workouts per week Here I am using a belt squat attachment and 55lb KB The Horse Stance: -Builds tendon durability -Builds Isometric Leg Strength -Increases Hip Mobility And Joint Integrity -Strengthens The Lower Back And Core -Improves Knee Stability -Develops Muscular Endurance -Transfers To Athletic And Real-World Movement -Builds Mental Toughness And Pain Tolerance This is a great exercies for all of my endurance homies As well as POWERLIFTER It's good for everyone....

Been adding 30+ Seconds Horse Stance work at the end of a few workouts per week Here I am using a belt squat attachment and 55lb KB The Horse Stance: -Builds tendon durability -Builds Isometric Leg Strength -Increases Hip Mobility And Joint Integrity -Strengthens The Lower Back And Core -Improves Knee Stability -Develops Muscular Endurance -Transfers To Athletic And Real-World Movement -Builds Mental Toughness And Pain Tolerance This is a great exercies for all of my endurance homies As well as POWERLIFTER It's good for everyone....

Zach Homol

146,341 views • 5 months ago

Make pull ups a primary exercise. Train all sets to failure and vary your grip every workout to hit different angles. When I started I could only do 1 rep per set so I did 50 sets of 1 rep until my body adapted. Today my typical session looks like 12, 10, 8, 8, 6, 6 reps for 50 total. A few notes for elite form: > Keep your entire core tight through every rep up and down. > Feel your lats pulling on your abs on the way up. > Exhale on exertion and inhale on the descent. Mix in negatives occasionally for controlled slow descents that build serious strength. The pull up builds a thick back, v-taper, grip, core and delts all in one movement. A hard body demands pull ups.

Make pull ups a primary exercise. Train all sets to failure and vary your grip every workout to hit different angles. When I started I could only do 1 rep per set so I did 50 sets of 1 rep until my body adapted. Today my typical session looks like 12, 10, 8, 8, 6, 6 reps for 50 total. A few notes for elite form: > Keep your entire core tight through every rep up and down. > Feel your lats pulling on your abs on the way up. > Exhale on exertion and inhale on the descent. Mix in negatives occasionally for controlled slow descents that build serious strength. The pull up builds a thick back, v-taper, grip, core and delts all in one movement. A hard body demands pull ups.

Robert ₿reedlove

329,948 views • 2 months ago

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.

Alex Bernier

14,524 views • 1 year ago

This college senior has an insane transformation🤯⁠ ⁠ Craig Stem breaks down how he did it ⬇️⁠ ⁠ The mechanical breakdown showed a delivery full of compensations that were killing his velocity. Poor first move out of leg lift with almost no drift. Back knee dumping toward third base. Front leg swinging open way too early. Throwing arm getting stuck behind him in a "power T" position. ⁠Landing with his front foot wide open. Upper half having to overcomperate just to get back on line.⁠ ⁠ The fixes started simple during his spring season. Pendulum drill to relax the arm, getting off his quad, more linear direction to home plate. He topped 91 for a new PR in April.⁠ ⁠ May-June: Introduced elbow-driven arm action. Ethan had a hand-driven philosophy that created a long, inefficient path. Cueing elbow flip kept the arm short and captured momentum better.⁠ ⁠ Craig discovered that Ethan avoided external rotation. He wanted his hand on top of the ball. So he kept him in IR as long as possible, got to ER late. Late layback became his power move.⁠ ⁠ October: The lateral tilt piece changed everything. "Dip into the velo bucket" then explode out of it. Shorter arm action + more efficient lower half + ability to rotate fast and pull that arm through.⁠ ⁠ December: Ethan ran it up to 95 MPH multiple times.⁠ ⁠ January at Tread HQ: He came out sitting 96 and topped 98 indoors.⁠ ⁠ Potentially the coolest part? Ethan Hochendoner made 90% of these gains remotely.

This college senior has an insane transformation🤯⁠ ⁠ Craig Stem breaks down how he did it ⬇️⁠ ⁠ The mechanical breakdown showed a delivery full of compensations that were killing his velocity. Poor first move out of leg lift with almost no drift. Back knee dumping toward third base. Front leg swinging open way too early. Throwing arm getting stuck behind him in a "power T" position. ⁠Landing with his front foot wide open. Upper half having to overcomperate just to get back on line.⁠ ⁠ The fixes started simple during his spring season. Pendulum drill to relax the arm, getting off his quad, more linear direction to home plate. He topped 91 for a new PR in April.⁠ ⁠ May-June: Introduced elbow-driven arm action. Ethan had a hand-driven philosophy that created a long, inefficient path. Cueing elbow flip kept the arm short and captured momentum better.⁠ ⁠ Craig discovered that Ethan avoided external rotation. He wanted his hand on top of the ball. So he kept him in IR as long as possible, got to ER late. Late layback became his power move.⁠ ⁠ October: The lateral tilt piece changed everything. "Dip into the velo bucket" then explode out of it. Shorter arm action + more efficient lower half + ability to rotate fast and pull that arm through.⁠ ⁠ December: Ethan ran it up to 95 MPH multiple times.⁠ ⁠ January at Tread HQ: He came out sitting 96 and topped 98 indoors.⁠ ⁠ Potentially the coolest part? Ethan Hochendoner made 90% of these gains remotely.

Tread Athletics

13,294 views • 5 months ago

This exercise straightens our postures like no other. T3 Raises will pull your shoulder blades down naturally and give your upper back some much-needed support. I've never met somebody with pain or posture problems who could easily lift a weight above the ear. 🎯Twice a week Form: - One leg is forward, the same side as the arm holding the weight. - Keep your back straight by pushing your hips back and arching your back. - Hold your working arm at 90 degrees relative to your torso. - Slide your shoulder blade toward your spine. - Lift your arm above your ear. - Lower back to the 90-degree position, and repeat. Watch out for: - Rounding your back. - Sliding your shoulder blade up toward your neck instead of back toward your spine as compensation for weak rhomboids. - Bending your elbow when you lift as compensation for weak lower traps. - Not lifting the weight above your ear as many lack the strength and mobility to do so. Film yourself if you're not sure. // I learned this exercise from the great strength coach Charles Poliquin in 2010, and it's been a game changer for my clients and me ever since. Do your T3 Raises every week, and watch how your posture changes before your eyes.

This exercise straightens our postures like no other. T3 Raises will pull your shoulder blades down naturally and give your upper back some much-needed support. I've never met somebody with pain or posture problems who could easily lift a weight above the ear. 🎯Twice a week Form: - One leg is forward, the same side as the arm holding the weight. - Keep your back straight by pushing your hips back and arching your back. - Hold your working arm at 90 degrees relative to your torso. - Slide your shoulder blade toward your spine. - Lift your arm above your ear. - Lower back to the 90-degree position, and repeat. Watch out for: - Rounding your back. - Sliding your shoulder blade up toward your neck instead of back toward your spine as compensation for weak rhomboids. - Bending your elbow when you lift as compensation for weak lower traps. - Not lifting the weight above your ear as many lack the strength and mobility to do so. Film yourself if you're not sure. // I learned this exercise from the great strength coach Charles Poliquin in 2010, and it's been a game changer for my clients and me ever since. Do your T3 Raises every week, and watch how your posture changes before your eyes.

Alex Bernier

411,044 views • 2 years ago

Full Pre-Throwing Band Routine 💪 There are many ways to execute the arm-specific part of your warm-up. While bands are not mandatory (medballs, arm circles, indian clubs, shoulder tubes, etc. also work), if you're going to do them, take a logical approach to the routine. The goal here is not strengthening, and you shouldn't be creating fatigue. Overloaded arm care movements do have their place and can be done post-throw or worked into your weekly lifting routine. The main goals for this band routine are: 1. Drive blood flow from scaps to fingertips 2. Improved motor control/muscle activation through a full range of motion We can break this down into a few areas: 1. Fingers/wrist/forearm Both the flexor-pronator muscles that help offload torque from the UCL, as well as the extensors and supinator that help with deceleration. 2. Elbow Both the biceps and triceps, which serve deceleration and stabilization functions, respectively. 3. Scap Driving range of motion, control, and stimulating both the accelerators (pec, lat), decelerators (low/mid trap, rhomboids), and scapular stabilizers (serratus). 4. Shoulder Control and range through ER/IR, stimulating both subscap and posterior cuff while maintaining joint positioning. Check out our YouTube for a step-by-step walkthrough of the routine, along with the most common mistakes ~90% of pitchers make when executing a band routine.

Full Pre-Throwing Band Routine 💪 There are many ways to execute the arm-specific part of your warm-up. While bands are not mandatory (medballs, arm circles, indian clubs, shoulder tubes, etc. also work), if you're going to do them, take a logical approach to the routine. The goal here is not strengthening, and you shouldn't be creating fatigue. Overloaded arm care movements do have their place and can be done post-throw or worked into your weekly lifting routine. The main goals for this band routine are: 1. Drive blood flow from scaps to fingertips 2. Improved motor control/muscle activation through a full range of motion We can break this down into a few areas: 1. Fingers/wrist/forearm Both the flexor-pronator muscles that help offload torque from the UCL, as well as the extensors and supinator that help with deceleration. 2. Elbow Both the biceps and triceps, which serve deceleration and stabilization functions, respectively. 3. Scap Driving range of motion, control, and stimulating both the accelerators (pec, lat), decelerators (low/mid trap, rhomboids), and scapular stabilizers (serratus). 4. Shoulder Control and range through ER/IR, stimulating both subscap and posterior cuff while maintaining joint positioning. Check out our YouTube for a step-by-step walkthrough of the routine, along with the most common mistakes ~90% of pitchers make when executing a band routine.

Ben Brewster

16,892 views • 1 month ago

Perhaps the GREATEST 5 day workout split known to man is… DAY 1: Pull DAY 2: Push DAY 3: Lower DAY 4: Off/Zone 2 Cardio DAY 5: Upper DAY 6: Lower DAY 7: Off/Zone 2 Cardio And here are the workouts that go along with it: 𝗣𝗨𝗟𝗟 Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR 𝗣𝗨𝗦𝗛 Exercise1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Single Arm Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: SLDLs — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 Exercise 1: Clavicular Pecs Machine Press — 3x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 3x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR Exercise 6: Seated BTB Cable Curls — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR Exercise 5: Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR NOTE: - All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred - If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets - Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats/SLDLs to avoid ending up in a susceptible position - 2 minutes rest between working sets is the FLOOR…3 or more is preferred - 60-90 seconds rest is fine between WARM UP sets

Perhaps the GREATEST 5 day workout split known to man is… DAY 1: Pull DAY 2: Push DAY 3: Lower DAY 4: Off/Zone 2 Cardio DAY 5: Upper DAY 6: Lower DAY 7: Off/Zone 2 Cardio And here are the workouts that go along with it: 𝗣𝗨𝗟𝗟 Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR 𝗣𝗨𝗦𝗛 Exercise1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Single Arm Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: SLDLs — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 Exercise 1: Clavicular Pecs Machine Press — 3x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 3x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR Exercise 6: Seated BTB Cable Curls — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR Exercise 5: Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR NOTE: - All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred - If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets - Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats/SLDLs to avoid ending up in a susceptible position - 2 minutes rest between working sets is the FLOOR…3 or more is preferred - 60-90 seconds rest is fine between WARM UP sets

Dean Turner

164,677 views • 3 months ago