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Do today’s full body training session with us! 5 pairings. One lift based, one movement based 1. Slideboard side lunge & physio ball Birddog 2. Single arm DB bench & thread the needle 3. Medicine ball squeeze plank & 90/90s 4. Single arm chest supported row & chin up...

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Gerry DeFilippo

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18,901 просмотров • 10 месяцев назад •via X (Twitter)

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💪 Early off-season for NFL player (Buffalo Bills Jimmy Ciarlo) 1. Warm-up - Bike x3 min - Pec stretch - Blackburn x12 - Face pull - Plank - Push-up - Plyo push-up 2. Barbell bench press (top set of 295lbs x5 and some tempo work) 3. Chin-ups (full ROM for 5, then iso holds) 4. Single arm DB bench & thread the needle 5. Chest supported row & pull-up dead hang 6. Giant set: fat grip single arm hammer curl, French press & mini band ER 7. Mobility/movement cooldown
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💪 Early off-season for NFL player (Buffalo Bills Jimmy Ciarlo) 1. Warm-up - Bike x3 min - Pec stretch - Blackburn x12 - Face pull - Plank - Push-up - Plyo push-up 2. Barbell bench press (top set of 295lbs x5 and some tempo work) 3. Chin-ups (full ROM for 5, then iso holds) 4. Single arm DB bench & thread the needle 5. Chest supported row & pull-up dead hang 6. Giant set: fat grip single arm hammer curl, French press & mini band ER 7. Mobility/movement cooldown

Gerry DeFilippo

18,587 просмотров • 7 месяцев назад

Feeling beat up? Do today’s full body movement work with us! 2 rounds of everything… 1. Foam roller thread the needle x10 2. Birddog hip gate x12 each 3. V sit-up x10, 3 count iso hold 4. Dynamic Blackburn x15 5. Sweeping 90/90 x8 6. Walking SL RDL x15 yards
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Feeling beat up? Do today’s full body movement work with us! 2 rounds of everything… 1. Foam roller thread the needle x10 2. Birddog hip gate x12 each 3. V sit-up x10, 3 count iso hold 4. Dynamic Blackburn x15 5. Sweeping 90/90 x8 6. Walking SL RDL x15 yards

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50,085 просмотров • 10 месяцев назад

STOP neglecting your adductors Try these 7 awesome adductor variations 1. Side lunge plate pull in 2. Side lying band pulses 3. Banded Copenhagen plank 4. Crossover step-up 5. Side plank with med ball squeeze 6. Physio ball Copenhagen plank 7. Side lunge w/ outside band pull
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STOP neglecting your adductors Try these 7 awesome adductor variations 1. Side lunge plate pull in 2. Side lying band pulses 3. Banded Copenhagen plank 4. Crossover step-up 5. Side plank with med ball squeeze 6. Physio ball Copenhagen plank 7. Side lunge w/ outside band pull

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Are you lifting but neglecting movement work? DON’T. Here are 12 upper & lower movements you should do 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB
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Are you lifting but neglecting movement work? DON’T. Here are 12 upper & lower movements you should do 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB

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102,889 просмотров • 1 год назад

STOP neglecting your adductors Try these 7 awesome adductor variations 1. Side lunge plate pull in 2. Side lying band pulses 3. Banded Copenhagen plank 4. Crossover step-up 5. Side plank with med ball squeeze 6. Physio ball Copenhagen plank 7. Side lunge w/ outside band pull
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STOP neglecting your adductors Try these 7 awesome adductor variations 1. Side lunge plate pull in 2. Side lying band pulses 3. Banded Copenhagen plank 4. Crossover step-up 5. Side plank with med ball squeeze 6. Physio ball Copenhagen plank 7. Side lunge w/ outside band pull

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106,835 просмотров • 1 год назад

Hey athletes! Are you lifting but neglecting movement work? DON’T. Here are 12 upper & lower movements you should do 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB
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Hey athletes! Are you lifting but neglecting movement work? DON’T. Here are 12 upper & lower movements you should do 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB

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38,020 просмотров • 1 год назад

You’re always hurt You move like sh*t You sprint hard & lift just as hard, don’t let it go for naught STOP SKIPPING movement work Use these 12 exercises for upper & lower body movement work & level up! 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB
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You’re always hurt You move like sh*t You sprint hard & lift just as hard, don’t let it go for naught STOP SKIPPING movement work Use these 12 exercises for upper & lower body movement work & level up! 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB

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16 great ways for athletes to develop game changing upper body strength/power 1. Dynamic barbell bench press 2. Heavy barbell bench press 3. Banded Landmine drop catch & press 4. Heavy half kneeling Landmine press 5. Plyometric push-up 6. Rapid/repeat med ball pass 7. Stiff arm drop catches 8. Heavy single arm DB bench 9. Rapid sled slingshot press 10. Dynamic single arm DB bench 11. Heavy med ball drop catch 12. Reactive med ball catch & press 13. Bent over reactive med ball pass 14. Push-up maximal drop catch 15. Dynamic single arm band press 16. Overload eccentric bench press
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16 great ways for athletes to develop game changing upper body strength/power 1. Dynamic barbell bench press 2. Heavy barbell bench press 3. Banded Landmine drop catch & press 4. Heavy half kneeling Landmine press 5. Plyometric push-up 6. Rapid/repeat med ball pass 7. Stiff arm drop catches 8. Heavy single arm DB bench 9. Rapid sled slingshot press 10. Dynamic single arm DB bench 11. Heavy med ball drop catch 12. Reactive med ball catch & press 13. Bent over reactive med ball pass 14. Push-up maximal drop catch 15. Dynamic single arm band press 16. Overload eccentric bench press

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11 exercises to add to your full movement routines 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker
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11 exercises to add to your full movement routines 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

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11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker
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11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

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9 ways to prep your body to produce POWER 1. Bilateral intensive band pulses 2. Feed into med ball chest pass 3. Physio ball half moons 4. Bent over repeat med ball chest pass 5. Rapid prone t raise drop catches 6. Single arm physio ball pulses 7. Unilateral intensive band pulses 8. Prone unilateral physio ball pulses 9. Unilateral battle rope pulses

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Team sport athlete? Upper body training ONLY consists of heavy pressing? Wtf are you doing!? Use these 14 variations… 1. Stiff single arm plyo pushes 2. Supine overhead pull downs 3. Single arm Landmine catch-press 4. Push-up drop catch 5. Sled slingshot 6. Rebound med ball chest pass 7. Supine med ball drop to press 8. Partner feed to prowler press 9. Bent over intensive chest pass 10. Plyo push-up 11. Standing repeat med ball pass 12. Single arm band snap downs 13. Seated med ball drop to vertical press 14. Sled slingshot max catch
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Team sport athlete? Upper body training ONLY consists of heavy pressing? Wtf are you doing!? Use these 14 variations… 1. Stiff single arm plyo pushes 2. Supine overhead pull downs 3. Single arm Landmine catch-press 4. Push-up drop catch 5. Sled slingshot 6. Rebound med ball chest pass 7. Supine med ball drop to press 8. Partner feed to prowler press 9. Bent over intensive chest pass 10. Plyo push-up 11. Standing repeat med ball pass 12. Single arm band snap downs 13. Seated med ball drop to vertical press 14. Sled slingshot max catch

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104,265 просмотров • 2 лет назад

Feeling sore/beat up? Do this movement work with us! 4 rounds. 30 seconds on/30 seconds off 1. Seated t-spine rotation w/ board 2. V sit-up 3. Foam roller thread the needle 4. Mini band fire hydrant 5. Half kneeling t-spine to pec opener 6. Med ball sweeping 90/90
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Feeling sore/beat up? Do this movement work with us! 4 rounds. 30 seconds on/30 seconds off 1. Seated t-spine rotation w/ board 2. V sit-up 3. Foam roller thread the needle 4. Mini band fire hydrant 5. Half kneeling t-spine to pec opener 6. Med ball sweeping 90/90

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Pitchers: Stop running poles to “flush out lactic acid,” the day after you throw… 🔥 Do this low level movement work 1. Extensive chest pass (normal + single arm) 2. Extensive band pulses 3. Band assisted neutral grip hang 4. KB thread needle 5. T-spine/pec opener Cont. ⬇️
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Pitchers: Stop running poles to “flush out lactic acid,” the day after you throw… 🔥 Do this low level movement work 1. Extensive chest pass (normal + single arm) 2. Extensive band pulses 3. Band assisted neutral grip hang 4. KB thread needle 5. T-spine/pec opener Cont. ⬇️

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💥 If you’re still NOT training upper body power… what’re you doing!? 🤝 Here are 13 variations you should try 1. Banded landmine catch & press 2. Bilateral band pulses 3. Feed into dynamic med ball pass 4. Dynamic banded barbell bench press 5. Push-up maximal drop catch 6. Plyometric push-up 7. Standing rapid/repeat med ball pass 8. Sled slingshot press 9. Dynamic single arm bench press 10. Supine reactive med ball catch & press 11. Bent over rapid/reactive med ball pass 12. Single arm dynamic band press 13. Unilateral band pulses
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💥 If you’re still NOT training upper body power… what’re you doing!? 🤝 Here are 13 variations you should try 1. Banded landmine catch & press 2. Bilateral band pulses 3. Feed into dynamic med ball pass 4. Dynamic banded barbell bench press 5. Push-up maximal drop catch 6. Plyometric push-up 7. Standing rapid/repeat med ball pass 8. Sled slingshot press 9. Dynamic single arm bench press 10. Supine reactive med ball catch & press 11. Bent over rapid/reactive med ball pass 12. Single arm dynamic band press 13. Unilateral band pulses

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Movement work needs to be a part of your routine! 💥 11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker
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The ultimate movement exercise compilation 17 of my fav upper & lower body movement exercises 1. T-spine to pec opener 2. Deep box push-up 3. 90/90 w/ leg sweep 4. T-spine rotations 5. 90/90 standard 6. Thread the needle 7. Fire hydrant 8. Blackburn 9. SL RDL to hip sweep 10. Quadruped elbow flex/ext 11. Side lunge w/ iso hold

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Stop neglecting your upper body movement work Do these 6 exercises in your weekly routine 1. Half kneeling wall t spine rotations 2. Seated t spine rotation w/ band 3. Dynamic Blackburn to pec stretch 4. Single arm barbell inverted hang 5. Half kneeling t spine to pec open 6. KB thread the needle
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Stop neglecting your upper body movement work Do these 6 exercises in your weekly routine 1. Half kneeling wall t spine rotations 2. Seated t spine rotation w/ band 3. Dynamic Blackburn to pec stretch 4. Single arm barbell inverted hang 5. Half kneeling t spine to pec open 6. KB thread the needle

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