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Full range strict pressing I see less and less of. More people should try it. Good for your shoulder health. And for “Powerbuilding” it’s a perfect movement . Combo of functional strength and decent hypertrophy movement. Did them yesterday for first time in about a year (?). Kind of... show more

Andy Baker

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12,869 views • 9 months ago •via X (Twitter)

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Full Body Workout to Become Stronger and Leaner🔥 Rest for 1-2 minutes between sets. 1. Squat: 4 x 6-8 2. Deadlift: 3 x 5-6 3. Bench Press: 4 x 6-8 4. Pull-Ups: 3 x 8-10 5. Face Pull: 3 x 12-15 6. Bulgarian Split Squat: 3 x 8-10 per leg 7. Push-Ups: 3 x 15-20 8. Military Press: 3 x 6-8 9. Skullcrusher: 3 x 10-12 10. Bicep Curl: 3 x 10-12 11. Bent Over Row: 4 x 6-8

Full Body Workout to Become Stronger and Leaner🔥 Rest for 1-2 minutes between sets. 1. Squat: 4 x 6-8 2. Deadlift: 3 x 5-6 3. Bench Press: 4 x 6-8 4. Pull-Ups: 3 x 8-10 5. Face Pull: 3 x 12-15 6. Bulgarian Split Squat: 3 x 8-10 per leg 7. Push-Ups: 3 x 15-20 8. Military Press: 3 x 6-8 9. Skullcrusher: 3 x 10-12 10. Bicep Curl: 3 x 10-12 11. Bent Over Row: 4 x 6-8

Muscle Surge

142,913 views • 2 years ago

If you want a KILLER upper body workout SAVE this post and run it during your next session.💪🏽😤 G7 UPPER BODY WORKOUT: Bench Press - 4 SETS x 10-12 REPS Chest Supported Row - 4 SETS x 10-12 REPS Machine Shoulder Press - 3 SETS x 10-12 REPS Neutral Lat Pull Downs - 3 SETS x 10-12 REPS Incline Dumbell Press - 2 SETS x 10-12 REPS GIANT SET : DB Lateral Raises - 3 SETS x 12-15 REPS Tricep Press Downs - 4 SETS x 10-15 REPS DB Curls - 3 SETS x 8-10 REPS KILL IT!⚡️💪🏽

If you want a KILLER upper body workout SAVE this post and run it during your next session.💪🏽😤 G7 UPPER BODY WORKOUT: Bench Press - 4 SETS x 10-12 REPS Chest Supported Row - 4 SETS x 10-12 REPS Machine Shoulder Press - 3 SETS x 10-12 REPS Neutral Lat Pull Downs - 3 SETS x 10-12 REPS Incline Dumbell Press - 2 SETS x 10-12 REPS GIANT SET : DB Lateral Raises - 3 SETS x 12-15 REPS Tricep Press Downs - 4 SETS x 10-15 REPS DB Curls - 3 SETS x 8-10 REPS KILL IT!⚡️💪🏽

FOUSEY

246,639 views • 10 months ago

Your core doesn’t need more crunches. It needs more control. Adding instability can make an exercise more demanding—but it doesn’t automatically mean your “deep core” is working harder or that the workout is better. The bigger takeaway: slow reps, controlled breathing, and resisting unwanted movement are what make core training effective. Workout: • Mermaid Kicks – 3 x 10 • Draw a Circle – 3 x 8 • Scissors – 4 x 8 • Saddle Scissors – 3 x 10 • Alternating Toe Taps – 4 x 10 • Wide-Legged Toe Taps – 3 x 12 • Bicycle – 3 x 20 • Weighted Mermaid Kicks – 3 x 12 Train the function, not just the burn. 🔥

Your core doesn’t need more crunches. It needs more control. Adding instability can make an exercise more demanding—but it doesn’t automatically mean your “deep core” is working harder or that the workout is better. The bigger takeaway: slow reps, controlled breathing, and resisting unwanted movement are what make core training effective. Workout: • Mermaid Kicks – 3 x 10 • Draw a Circle – 3 x 8 • Scissors – 4 x 8 • Saddle Scissors – 3 x 10 • Alternating Toe Taps – 4 x 10 • Wide-Legged Toe Taps – 3 x 12 • Bicycle – 3 x 20 • Weighted Mermaid Kicks – 3 x 12 Train the function, not just the burn. 🔥

Posture University

68,101 views • 1 month ago

If you want to actually train your Chest as efficiently/effectively as possible instead of WASTING YOUR TIME…. I’d recommend doing something like this each week: Upper A - Incline (Clavicular Pecs) Machine Press x 2-3 Sets - Pec Fly Machine x 2-3 Sets Upper B (Performed 3-4 days after Upper A) - Flat/Seated (Sternal Pecs) Machine Press x 2-3 Sets - Seated Low to High Cable Flys x 2-3 Sets This will result in you doing somewhere between 8-12 sets of direct Chest work per week Low likelihood you need any more volume than that to improve your Chest mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Flat/Seated Machine Press subbed for Flat Smith Machine Bench Press or Flat Barbell Bench Press - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

If you want to actually train your Chest as efficiently/effectively as possible instead of WASTING YOUR TIME…. I’d recommend doing something like this each week: Upper A - Incline (Clavicular Pecs) Machine Press x 2-3 Sets - Pec Fly Machine x 2-3 Sets Upper B (Performed 3-4 days after Upper A) - Flat/Seated (Sternal Pecs) Machine Press x 2-3 Sets - Seated Low to High Cable Flys x 2-3 Sets This will result in you doing somewhere between 8-12 sets of direct Chest work per week Low likelihood you need any more volume than that to improve your Chest mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Flat/Seated Machine Press subbed for Flat Smith Machine Bench Press or Flat Barbell Bench Press - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

Dean Turner

41,212 views • 6 months ago

The biggest leak in many people's postures is the rear muscles of the legs. They should be powerful, but long-seated days drain their strength and leave you without vital support. These 4 exercises will patch the leak. Do one 2x/week and watch your posture rise again: 1 - Lying Hyperextension (0:05) 3 x 8-10 This variation is a great place to start. - Lying on your stomach. - Lift both legs off the floor as high as possible without swinging. - Hold for 3 seconds at the top 2 - Bench Hyperextension (0:12) 3 x 8-10 This variation is great because you get a better stretch than on the floor. You can use the end of a couch or the corner of your bed instead of a bench. 3 - Bench Frog Hyperextension (0:18) 3 x 8-10 The Frog variation has both of your feet flat against each other. This position changes how your muscles execute the motion. Your glutes and hamstrings work more intensely. 4 - Weighted Bench Hyperextensions (0:24) 3 x 8-10 Add weight once you are comfortable enough to do full sets of the bodyweight variation. You'll get much better results. Your glutes and hamstrings will respond kindly and provide more postural support. // Keeping your Glutes and Hamstrings strong is essential to withstand the 21st century. Use the exercises above to protect your posture and quality of life.

The biggest leak in many people's postures is the rear muscles of the legs. They should be powerful, but long-seated days drain their strength and leave you without vital support. These 4 exercises will patch the leak. Do one 2x/week and watch your posture rise again: 1 - Lying Hyperextension (0:05) 3 x 8-10 This variation is a great place to start. - Lying on your stomach. - Lift both legs off the floor as high as possible without swinging. - Hold for 3 seconds at the top 2 - Bench Hyperextension (0:12) 3 x 8-10 This variation is great because you get a better stretch than on the floor. You can use the end of a couch or the corner of your bed instead of a bench. 3 - Bench Frog Hyperextension (0:18) 3 x 8-10 The Frog variation has both of your feet flat against each other. This position changes how your muscles execute the motion. Your glutes and hamstrings work more intensely. 4 - Weighted Bench Hyperextensions (0:24) 3 x 8-10 Add weight once you are comfortable enough to do full sets of the bodyweight variation. You'll get much better results. Your glutes and hamstrings will respond kindly and provide more postural support. // Keeping your Glutes and Hamstrings strong is essential to withstand the 21st century. Use the exercises above to protect your posture and quality of life.

Alex Bernier

256,639 views • 2 years ago

It’s time to get in the best shape of our lives. Week 1 of cutting, 204lbs. Honestly kinda embarrassing showing my flat, soft, pale self but when we look back in a few months imma be so proud. This was my leg day, every meal and total macros. New YouTube video is live!! Got another dropping tomorrow. Thanks for being apart of the journey with me 🙂i lift 4-5 times a week. Incline walk 30min each session. and on days off I’ll be walking/running 5-8 miles. Might take 1 day off a week. Hip Abductors - 4 Sets/12-15 Reps Calf Raises - 4 Sets/ 12-15 Single Ham Curls - 2 Sets/8-12 Leg Ext - 3 Sets/10-15 Bulg Squats - 2 Sets/8-10 Squats - 3 Sets/5-10 Light Deadlift - 3 Sets/10-12 Hanging Leg Raises - 3 Sets/10-15 #vlog #gym #fitness #explorepage✨ #diet

It’s time to get in the best shape of our lives. Week 1 of cutting, 204lbs. Honestly kinda embarrassing showing my flat, soft, pale self but when we look back in a few months imma be so proud. This was my leg day, every meal and total macros. New YouTube video is live!! Got another dropping tomorrow. Thanks for being apart of the journey with me 🙂i lift 4-5 times a week. Incline walk 30min each session. and on days off I’ll be walking/running 5-8 miles. Might take 1 day off a week. Hip Abductors - 4 Sets/12-15 Reps Calf Raises - 4 Sets/ 12-15 Single Ham Curls - 2 Sets/8-12 Leg Ext - 3 Sets/10-15 Bulg Squats - 2 Sets/8-10 Squats - 3 Sets/5-10 Light Deadlift - 3 Sets/10-12 Hanging Leg Raises - 3 Sets/10-15 #vlog #gym #fitness #explorepage✨ #diet

Nick Kershner

188,528 views • 9 months ago

It's 6:05e! It's time for WRESTLING! It’s time for #NWAPowerrr on X! TV Champion Carson Drake is just ONE WIN away from achieving the Lucky 7 and getting a shot at Thom Latimer's 10 Pounds of Gold; can he get it done?

It's 6:05e! It's time for WRESTLING! It’s time for #NWAPowerrr on X! TV Champion Carson Drake is just ONE WIN away from achieving the Lucky 7 and getting a shot at Thom Latimer's 10 Pounds of Gold; can he get it done?

NWA

36,328 views • 1 year ago

OUR NEW KIT IS HERE! 🔥 Sponsored by the Levi Samuels Colwill Project - More information on this will be released soon! We have a small amount of stock available for purchase at our home against Totton on Tuesday. Prices are £45 for Adults and £38 for Juniors Our current stock for the Home Kit is: Kids XS (Up to 4-5 Years) x 4 XXS (5-7 Years) x 4 XS (7-9 Years) x 8 S x 4 M x 3 L x 4 XXL x 1 XXXL x 3 XXXXL x 3 Away: M x 1 L x 2 XXL x 2 #uptheboatmen

OUR NEW KIT IS HERE! 🔥 Sponsored by the Levi Samuels Colwill Project - More information on this will be released soon! We have a small amount of stock available for purchase at our home against Totton on Tuesday. Prices are £45 for Adults and £38 for Juniors Our current stock for the Home Kit is: Kids XS (Up to 4-5 Years) x 4 XXS (5-7 Years) x 4 XS (7-9 Years) x 8 S x 4 M x 3 L x 4 XXL x 1 XXXL x 3 XXXXL x 3 Away: M x 1 L x 2 XXL x 2 #uptheboatmen

Sholing FC

60,464 views • 2 years ago

⚡️BREAKING: The IRGC Spokesperson has provided a List of Damages inflicted on the US military since the Hostilities began ▶️ Radar and Air Defense: 7 x Command and Control centers 3 x Satellite communication systems 6 x Patriot air defense radar systems 3 x Air and sea control and monitoring radars 8 x Early warning radar systems 7 x Air-based missile defense radars 3 x FPS radar systems 2 x AN/FPS-117 radars 5 x Long-Range radars 2 x Air defense radars 1 x Tactical radar unit ▶️ Infrastructure for Military Operations: 6 x Fighter jet and Helicopter maintenance centers 3 x Support and logistics centers 12 x Fuel storage 17 x Ammunition and spare parts depots for ships and aircraft 6 x Missile storage facilities ▶️ Military Infrastructure: 6 x MQ-9 drone hangars 1 x F-15 fighter jet preparation hangar 1 x Drone hangar containing 8 brand new drones 2 x Command centers 1 x Aircraft carrier refueling platform 1 x P-8 aircraft hangar 4 x HIMARS missile platforms 5 x Fighter jet hangars 4 x Patriot air defense complexes 6 x Missile launch platforms 1 x Fuel pumping station 2 x Signal communication centers 1 x intelligence data center 1 x AI center 1 x remote-controlled vessel depot 1 x fuel dock 4 x fighter jet shelters 6 x flight ramps and parking areas ▶️ Air Force Equipment: 11 x Fighter Jets and helicopters 17 x reconnaissance and operational drones 1 x F-15E fighter 1 x P-8A Poseidon aircraft 1 x C-17A transport aircraft 8 x Refueling aircraft 4 x Heavy helicopters 6 x Missile storage

Iran Observer

141,282 views • 2 months ago

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.

Alex Bernier

21,924 views • 1 year ago

3 year old Tesla, never owned by anyone bar Tesla. Absolutely stunning car. Model X Plaid 6 seat interior Cream & Carbon Fibre Tow package AI4 computer Latest software and features It’s 300/m less to own than the 2023 Long Range due to the fact that Tesla ate the depreciation. Truly a one of a kind (in Ireland at least!)

3 year old Tesla, never owned by anyone bar Tesla. Absolutely stunning car. Model X Plaid 6 seat interior Cream & Carbon Fibre Tow package AI4 computer Latest software and features It’s 300/m less to own than the 2023 Long Range due to the fact that Tesla ate the depreciation. Truly a one of a kind (in Ireland at least!)

PaulK

65,233 views • 4 months ago

Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG

Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG

Faustina Thobakgale

296,883 views • 1 year ago

Gaining Club Head Speed 🏌️‍♂️ I think continuous swings tend to do good things for golfers. The rhythmical nature of one swing flowing into the next seems to help with good sequencing and timing. Try 8 swings, trying to make a louder “swoosh” at the bottom on each swing. Repeat for 3 sets, 3 x week. You will have an extra 15 yards by spring ⛳️ Also pretty nice for mobility, and a good way to quickly warm up.

Gaining Club Head Speed 🏌️‍♂️ I think continuous swings tend to do good things for golfers. The rhythmical nature of one swing flowing into the next seems to help with good sequencing and timing. Try 8 swings, trying to make a louder “swoosh” at the bottom on each swing. Repeat for 3 sets, 3 x week. You will have an extra 15 yards by spring ⛳️ Also pretty nice for mobility, and a good way to quickly warm up.

Fit For Golf - Mike Carroll

80,227 views • 8 months 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