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Cannot overstate how GOATED this exercise is for… - Fixing Lower Back pain - Building Hams/Glutes - Improving posture - Etc. Every person in the world should be doing 2-3 sets twice per week

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Dean Turner

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82,974 Aufrufe • vor 1 Tag •via X (Twitter)

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Every desk worker in the ENITRE WORLD Should seek out this machine And use it TWICE weekly 2-3 sets each time 5-10 rep range Sets taken to 0-1 RIR Unreal for Glutes/Hams/Lower Back Will help POSTURE immensely Execute just as the video shows!
0:30

Every desk worker in the ENITRE WORLD Should seek out this machine And use it TWICE weekly 2-3 sets each time 5-10 rep range Sets taken to 0-1 RIR Unreal for Glutes/Hams/Lower Back Will help POSTURE immensely Execute just as the video shows!

Dean Turner

36,902 Aufrufe • vor 5 Monaten

Ladies and gentlemen, I present to you: The Watson Single Stack Hyper This machine SHOULD be in every gym in the world It SHOULD be used by every 9-5 desk worker in the world It CAN (and likely will) eliminate your Lower Back Pain FOREVER GOATED PIECE OF EQUIPMENT
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Ladies and gentlemen, I present to you: The Watson Single Stack Hyper This machine SHOULD be in every gym in the world It SHOULD be used by every 9-5 desk worker in the world It CAN (and likely will) eliminate your Lower Back Pain FOREVER GOATED PIECE OF EQUIPMENT

Dean Turner

106,855 Aufrufe • vor 2 Monaten

I’m BEGGING you guys: Please start doing 2-3 sets of this exercise 1-2x per week PLEASE!!! Don’t do it for me though… Do it for YOUR Upper Pec gains It is one of THE BEST exercises for building a shelf-like Upper Chest…FULL STOP
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I’m BEGGING you guys: Please start doing 2-3 sets of this exercise 1-2x per week PLEASE!!! Don’t do it for me though… Do it for YOUR Upper Pec gains It is one of THE BEST exercises for building a shelf-like Upper Chest…FULL STOP

Dean Turner

226,086 Aufrufe • vor 14 Tagen

This would actually be THERAPY for most people’s Lower Back If you sit at a desk 25, 30, 35, 40+ hours a week, find a way to get access to this machine Do it 1-2x a week 2-3 sets 5-10 reps 1-2 RIR Lower Back pain is all but 100% sure to be a THING OF THE PAST if you do
0:29

This would actually be THERAPY for most people’s Lower Back If you sit at a desk 25, 30, 35, 40+ hours a week, find a way to get access to this machine Do it 1-2x a week 2-3 sets 5-10 reps 1-2 RIR Lower Back pain is all but 100% sure to be a THING OF THE PAST if you do

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This stretch should be mandatory for desk workers. It's called the Couch Stretch. When you sit for long periods, you create tight hips and hip flexors. This stretch relieves the tightness, improves posture while preventing lower back pain. Aim for 30-60 seconds per side.
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This stretch should be mandatory for desk workers. It's called the Couch Stretch. When you sit for long periods, you create tight hips and hip flexors. This stretch relieves the tightness, improves posture while preventing lower back pain. Aim for 30-60 seconds per side.

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Doing ComradesRace this year? Do these 2 combinations exercise atleast twice a week 1️⃣ Lunges with strengthen your quads, you will need them strong for a downrun. Lunges will also strengthen your glute muscle and your harmstring which you both need when you run downhill along with your hip flexors and core (I’ll share more videos) 2️⃣ The second combination exercise strengthens your glutes, lower back, harmstring, shoulders and arms (proper arm swing helps with posture) You have a good 4 weeks to put in your strength training for Comrades
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Doing ComradesRace this year? Do these 2 combinations exercise atleast twice a week 1️⃣ Lunges with strengthen your quads, you will need them strong for a downrun. Lunges will also strengthen your glute muscle and your harmstring which you both need when you run downhill along with your hip flexors and core (I’ll share more videos) 2️⃣ The second combination exercise strengthens your glutes, lower back, harmstring, shoulders and arms (proper arm swing helps with posture) You have a good 4 weeks to put in your strength training for Comrades

Sipho_Marima

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How To Reverse Bad Posture With 3 Exercises - Cross Bench Pullover - Back Extension - Trap-3 Raise Improving the posture from the low back to mid back to upper back is really how you create long term change.
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How To Reverse Bad Posture With 3 Exercises - Cross Bench Pullover - Back Extension - Trap-3 Raise Improving the posture from the low back to mid back to upper back is really how you create long term change.

Justin Mucci

15,922 Aufrufe • vor 5 Monaten

Here is how you should be doing your Calf work is you want some COWS: - Use 45 Degree or Horizontal Leg Press - Straight basically locked knees/legs - 3-5 second pause in the BOTTOM stretched (dorsiflexed) position on EVERY rep - Raise only to NEUTRAL foot 2-3 sets, 2-3x a week
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Here is how you should be doing your Calf work is you want some COWS: - Use 45 Degree or Horizontal Leg Press - Straight basically locked knees/legs - 3-5 second pause in the BOTTOM stretched (dorsiflexed) position on EVERY rep - Raise only to NEUTRAL foot 2-3 sets, 2-3x a week

Dean Turner

118,260 Aufrufe • vor 5 Monaten

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY
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Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Dean Turner

53,653 Aufrufe • vor 3 Monaten

Here is how you should be doing your Calf work if you want some COWS: - Use 45° or Horizontal Leg Press - Straight basically locked knees/legs - 3-5 second pause in the BOTTOM stretched (dorsiflexed) position on EVERY rep - Raise only to NEUTRAL foot 2-3 sets, 2-3x a week
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Here is how you should be doing your Calf work if you want some COWS: - Use 45° or Horizontal Leg Press - Straight basically locked knees/legs - 3-5 second pause in the BOTTOM stretched (dorsiflexed) position on EVERY rep - Raise only to NEUTRAL foot 2-3 sets, 2-3x a week

Dean Turner

94,950 Aufrufe • vor 2 Monaten

If you have hunched posture, lower back pain, or stiffness after sitting all day... this combo is for you 👀🔥
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If you have hunched posture, lower back pain, or stiffness after sitting all day... this combo is for you 👀🔥

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Lower back pain? It might not be your back! It could be your sacroiliac joint - fix it the right way! Try these 2 simple moves in bed, 3-5 times a day for one week, and feel the change 👌
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Lower back pain? It might not be your back! It could be your sacroiliac joint - fix it the right way! Try these 2 simple moves in bed, 3-5 times a day for one week, and feel the change 👌

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The reason banding the feet is new is because no one is training the pull up as a primary exercise And you should be Low rep sets, 1,2 and 3 rep maxes etc
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The reason banding the feet is new is because no one is training the pull up as a primary exercise And you should be Low rep sets, 1,2 and 3 rep maxes etc

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Do this exercise to heal your lower back pain 👇💯
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Tip for Big Arms Don’t forget to train you’re triceps with heavier lower rep exercises Chase low rep heavier sets with higher cable extensions etc But the missing link for most is the heavier lower rep sets More exercise ideas below 👇🏼
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Tip for Big Arms Don’t forget to train you’re triceps with heavier lower rep exercises Chase low rep heavier sets with higher cable extensions etc But the missing link for most is the heavier lower rep sets More exercise ideas below 👇🏼

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