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Pendulum squat tips ⬇️ 1) Foot stance will be individual…too high and you’ll pull in too much glutes…too low and your knees won’t be happy. Find a middle ground that allows you to be powerful and nail the quads with enough knee flexion. 2) Prefer a “toes forward” approach...

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Francis Melia

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12,119 views • 7 months ago •via X (Twitter)

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Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!
1:23

Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!

Francis Melia

16,167 views • 7 months ago

Leg extension tips ⬇️ Some things I have to correct with a lot of clients. 1) Stop kicking the weight up and focus on “dragging” the weight up with your quads…let the quads move the load. 2) FULL extension at the top…this is the only exercise in the gym that allows us to get the quads “fully short” in absence of the hips. Milk the most out of every rep. 3) Don’t lose all tension on the eccentric by “dropping the load” just have a decent element of control. Let the quads work and not just gravity. 4) For me this isn’t an exercise I really wanna load below sets of 8-10. The sweet spot for most tends to be that 10-20 zone as it allows you to focus on the above instead of just “shifting weight” 5) Attack this movement with the respect it deserves. This isn’t just a “pump and fluff” movement by any means. Anyone who trains these hard knows this. It’s an absolute bastard of an exercise when done correctly! Do them properly! Take these on board 🤝
1:17

Leg extension tips ⬇️ Some things I have to correct with a lot of clients. 1) Stop kicking the weight up and focus on “dragging” the weight up with your quads…let the quads move the load. 2) FULL extension at the top…this is the only exercise in the gym that allows us to get the quads “fully short” in absence of the hips. Milk the most out of every rep. 3) Don’t lose all tension on the eccentric by “dropping the load” just have a decent element of control. Let the quads work and not just gravity. 4) For me this isn’t an exercise I really wanna load below sets of 8-10. The sweet spot for most tends to be that 10-20 zone as it allows you to focus on the above instead of just “shifting weight” 5) Attack this movement with the respect it deserves. This isn’t just a “pump and fluff” movement by any means. Anyone who trains these hard knows this. It’s an absolute bastard of an exercise when done correctly! Do them properly! Take these on board 🤝

Francis Melia

33,100 views • 8 months ago

#GainzDealerTipofTheDay Major Deadlift KEY👇 Sit “BACK” into the hips! ➡️ One of the most common deadlift mistakes I see in a lot of lifters is starting with the hips either too high or too low at the start of the lift. One of my favorite ways to remedy this is to sit back until you feel the load in your glutes. This will create an “anchor” with your hips and from there you call pull your chest up and push with your legs to initiate the lift. If the hips are in the right spot, it will feel like the weight is going to “leverage” itself right off the ground due to the tension felt in the glutes at this time. The hip height on this is going to look different on everyone depending on individual leverages, but the sensation and overall function of the cue will be the same. At the start of a deadlift, we want our hips at the highest they can be with our shoulders in line with the bar. This cue will help to accomplish that! Bookmark this and share it out for me if you found this helpful!
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#GainzDealerTipofTheDay Major Deadlift KEY👇 Sit “BACK” into the hips! ➡️ One of the most common deadlift mistakes I see in a lot of lifters is starting with the hips either too high or too low at the start of the lift. One of my favorite ways to remedy this is to sit back until you feel the load in your glutes. This will create an “anchor” with your hips and from there you call pull your chest up and push with your legs to initiate the lift. If the hips are in the right spot, it will feel like the weight is going to “leverage” itself right off the ground due to the tension felt in the glutes at this time. The hip height on this is going to look different on everyone depending on individual leverages, but the sensation and overall function of the cue will be the same. At the start of a deadlift, we want our hips at the highest they can be with our shoulders in line with the bar. This cue will help to accomplish that! Bookmark this and share it out for me if you found this helpful!

Jeromy Bryk- Strength and Physique Coach

40,743 views • 2 years ago

Strong Glutes stabilize our lower backs and make us more powerful. Your long sitting hours deprive them of energy, making you vulnerable to chronic pain and instability. Training them is a must in this day and age. This Glute-boosting routine unleashes their potential: The strategic pauses during the exercises are magic for the growth and strengthening of your body's most powerful muscles. You'll get the best results if you use weights. Day 1: Squats [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Go as low as your body allows Unilateral Hip Bridge, Foot Elevated [3 or 4 sets of 10 to 12 with a 3s pause at the top of each rep] *Do these flat if you lack the strength to elevate your foot.* Cossack Squats [ [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Day 2 (48-72 hours later) Drop Reverse Lunges [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the bottom of each rep] Unilateral Hip Thrusts [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the top of each rep] Side Lunges [ 3 or 4 sets of 10 to 12 reps/leg] Enjoy the power and postural benefits of stronger glutes. You won't regret putting in the effort. Enjoy!
1:11

Strong Glutes stabilize our lower backs and make us more powerful. Your long sitting hours deprive them of energy, making you vulnerable to chronic pain and instability. Training them is a must in this day and age. This Glute-boosting routine unleashes their potential: The strategic pauses during the exercises are magic for the growth and strengthening of your body's most powerful muscles. You'll get the best results if you use weights. Day 1: Squats [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Go as low as your body allows Unilateral Hip Bridge, Foot Elevated [3 or 4 sets of 10 to 12 with a 3s pause at the top of each rep] *Do these flat if you lack the strength to elevate your foot.* Cossack Squats [ [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Day 2 (48-72 hours later) Drop Reverse Lunges [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the bottom of each rep] Unilateral Hip Thrusts [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the top of each rep] Side Lunges [ 3 or 4 sets of 10 to 12 reps/leg] Enjoy the power and postural benefits of stronger glutes. You won't regret putting in the effort. Enjoy!

Alex Bernier

410,238 views • 2 years ago

Romanian Deadlift cues/tips ⬇️ 1) Keep chest up and imagine you’re trying to push your arse towards the wall behind you. 2) It’s all in the hips (Imagine hands are full as you try to close the door behind you with your arse) 3) Control your eccentric enough so you enter the “lengthened” range of your hamstrings/glutes in control…don’t just drop into it. 4) Use loads that’s appropriate to do the above…don’t turn this into a partial conventional deadlift. 5) You’ll need straps at some point as your posterior chain strength will far outpace your grip strength. A movement that takes time/practice for everyone in my experience.
1:01

Romanian Deadlift cues/tips ⬇️ 1) Keep chest up and imagine you’re trying to push your arse towards the wall behind you. 2) It’s all in the hips (Imagine hands are full as you try to close the door behind you with your arse) 3) Control your eccentric enough so you enter the “lengthened” range of your hamstrings/glutes in control…don’t just drop into it. 4) Use loads that’s appropriate to do the above…don’t turn this into a partial conventional deadlift. 5) You’ll need straps at some point as your posterior chain strength will far outpace your grip strength. A movement that takes time/practice for everyone in my experience.

Francis Melia

30,062 views • 8 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.
0:25

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

Exercise 1: Cable Crunch This is the foundational exercise for a six-pack It allows you to progressively overload The Cable crunch primarily targets the upper and middle part of your abs • Stand facing cable machine with rope overhead. • Grab rope, kneel with 90-degree bent knees • Keep hips stable, engage core • Round your back at the bottom of the movement • Arch your back at the top of the movement • Flex spine, bring elbows to knees • Exhale, squeeze abs, hold briefly • Return slowly to start position • Aim for 10-15 reps per set
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Exercise 1: Cable Crunch This is the foundational exercise for a six-pack It allows you to progressively overload The Cable crunch primarily targets the upper and middle part of your abs • Stand facing cable machine with rope overhead. • Grab rope, kneel with 90-degree bent knees • Keep hips stable, engage core • Round your back at the bottom of the movement • Arch your back at the top of the movement • Flex spine, bring elbows to knees • Exhale, squeeze abs, hold briefly • Return slowly to start position • Aim for 10-15 reps per set

Loc Nguyen

105,076 views • 2 years ago

Barbell Deadlift - Preload and Wedge Take a deep inhale into a braced midsection. Grip the ground with toes and push into the ground with the whole foot - you should feel equally loaded between the hands and the feet. Crush grip the bar while using the lats to take the slack out of the bar. Without letting your knees go forward, bring your upper torso back until your shoulders are over or almost over the bar. If the bar is light, it will lift off the platform. If it is heavy, you will feel “wedged” between it and the platform. You are wedging correctly if you are feeling the hamstrings stretch like a bow and the glutes load. Do not drop your pelvis. If you have lost tension in the posterior chain, you have sat too low and/or let your knees slip forward. Do not hang onto the bar and drop your body back. If you have lost tension in the anterior chain, you have shifted the weight too much towards your heels and you will feel that your big toes are about to rise off the ground. Details from Fabio Zonin, StrongFirst Certified Master Instructor: Video #1: dropping the hips and losing tension. Video #2: hanging onto the bar and dropping the bodyweight back (check the big toes almost coming off the ground, meaning that most of the weight is on the heels only.) Video #3: proper wedge. The devil is in the details. #strongfirsttip #strongfirst #sfl #barbell #deadlift #sflrocks #bestrongfirst
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Barbell Deadlift - Preload and Wedge Take a deep inhale into a braced midsection. Grip the ground with toes and push into the ground with the whole foot - you should feel equally loaded between the hands and the feet. Crush grip the bar while using the lats to take the slack out of the bar. Without letting your knees go forward, bring your upper torso back until your shoulders are over or almost over the bar. If the bar is light, it will lift off the platform. If it is heavy, you will feel “wedged” between it and the platform. You are wedging correctly if you are feeling the hamstrings stretch like a bow and the glutes load. Do not drop your pelvis. If you have lost tension in the posterior chain, you have sat too low and/or let your knees slip forward. Do not hang onto the bar and drop your body back. If you have lost tension in the anterior chain, you have shifted the weight too much towards your heels and you will feel that your big toes are about to rise off the ground. Details from Fabio Zonin, StrongFirst Certified Master Instructor: Video #1: dropping the hips and losing tension. Video #2: hanging onto the bar and dropping the bodyweight back (check the big toes almost coming off the ground, meaning that most of the weight is on the heels only.) Video #3: proper wedge. The devil is in the details. #strongfirsttip #strongfirst #sfl #barbell #deadlift #sflrocks #bestrongfirst

StrongFirst

24,795 views • 2 years ago

Use these tips to PERFECT your 45° Extensions and BULLETPROOF your Lower Back/Hamstrings/Glutes: 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week
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Use these tips to PERFECT your 45° Extensions and BULLETPROOF your Lower Back/Hamstrings/Glutes: 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week

Dean Turner

43,168 views • 1 month ago

Hitting starts WAY before getting into the box. Below are 6 steps that will lead to more consistent hitting… 1. I believe it all starts the night before with a good PM routine leading to a good night of sleep. Know that a great day today started the night before. 2. Have a solid pre-game routine and be consistent with it. (cage work, BP, standing in on bullpens, visualization, journaling, nap, etc.) 3. Know when your at-bat starts so you can segment the game and turn up the intensity of your focus. Is it when you’re in the hole, on deck, when you put your batting gloves on? 4. When you’re on deck, act like you’re in the box. This time is crucial to take control of your self-talk and breath, and get in sync with the pitcher. 5. Walk with big body language to the plate. Whether you are 10 for your last 15 or 0 for your last 15, carry yourself like the most confident version of you at all times. 6. Have a solid pre-pitch routine. Utilize your breath and make sure your self-talk is directing your focus to what you WANT to happen, rather than what you HOPE doesn’t happen. The great part about these steps is that they are all 100% in your control. Be great with them, and you will win the inner war, and you will become a much more consistent hitter.
1:11

Hitting starts WAY before getting into the box. Below are 6 steps that will lead to more consistent hitting… 1. I believe it all starts the night before with a good PM routine leading to a good night of sleep. Know that a great day today started the night before. 2. Have a solid pre-game routine and be consistent with it. (cage work, BP, standing in on bullpens, visualization, journaling, nap, etc.) 3. Know when your at-bat starts so you can segment the game and turn up the intensity of your focus. Is it when you’re in the hole, on deck, when you put your batting gloves on? 4. When you’re on deck, act like you’re in the box. This time is crucial to take control of your self-talk and breath, and get in sync with the pitcher. 5. Walk with big body language to the plate. Whether you are 10 for your last 15 or 0 for your last 15, carry yourself like the most confident version of you at all times. 6. Have a solid pre-pitch routine. Utilize your breath and make sure your self-talk is directing your focus to what you WANT to happen, rather than what you HOPE doesn’t happen. The great part about these steps is that they are all 100% in your control. Be great with them, and you will win the inner war, and you will become a much more consistent hitter.

Brandon Guyer - Major League Mindset

29,864 views • 1 year ago

Hitting starts WAY before getting into the box. Below are 6 steps that will lead to more consistent hitting… 1. I believe it all starts the night before with a good PM routine leading to a good night of sleep. Know that a great day today started the night before. 2. Have a solid pre-game routine and be consistent with it. (cage work, BP, standing in on bullpens, visualization, journaling, nap, etc.) 3. Know when your at-bat starts so you can segment the game and turn up the intensity of your focus. Is it when you’re in the hole, on deck, when you put your batting gloves on? 4. When you’re on deck, act like you’re in the box. This time is crucial to take control of your self-talk and breath, and get in sync with the pitcher. 5. Walk with big body language to the plate. Whether you are 10 for your last 15 or 0 for your last 15, carry yourself like the most confident version of you at all times. 6. Have a solid pre-pitch routine. Utilize your breath and make sure your self-talk is directing your focus to what you WANT to happen, rather than what you HOPE doesn’t happen. The great part about these steps is that they are all 100% in your control. Be great with them, and you will win the inner war, and you will become a much more consistent hitter.
1:06

Hitting starts WAY before getting into the box. Below are 6 steps that will lead to more consistent hitting… 1. I believe it all starts the night before with a good PM routine leading to a good night of sleep. Know that a great day today started the night before. 2. Have a solid pre-game routine and be consistent with it. (cage work, BP, standing in on bullpens, visualization, journaling, nap, etc.) 3. Know when your at-bat starts so you can segment the game and turn up the intensity of your focus. Is it when you’re in the hole, on deck, when you put your batting gloves on? 4. When you’re on deck, act like you’re in the box. This time is crucial to take control of your self-talk and breath, and get in sync with the pitcher. 5. Walk with big body language to the plate. Whether you are 10 for your last 15 or 0 for your last 15, carry yourself like the most confident version of you at all times. 6. Have a solid pre-pitch routine. Utilize your breath and make sure your self-talk is directing your focus to what you WANT to happen, rather than what you HOPE doesn’t happen. The great part about these steps is that they are all 100% in your control. Be great with them, and you will win the inner war, and you will become a much more consistent hitter.

Brandon Guyer - Major League Mindset

100,943 views • 2 years ago

If your knees collapse in, don’t just force them out. Your knees may only be showing you what is happening underneath. When your foot loses its arch and collapses under load, the lower leg follows. The knee moves in, the femur rotates, and the pelvis has to adapt above it. It’s a chain reaction. So instead of fighting the knee, rebuild the base. Restore the foot tripod. Rebuild the arch. Then teach the knee and hip to organise over that support. In this video, I’ll show you a movement to start rebuilding that connection from the ground up. And if you want to work beyond one movement and realign the whole system,
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If your knees collapse in, don’t just force them out. Your knees may only be showing you what is happening underneath. When your foot loses its arch and collapses under load, the lower leg follows. The knee moves in, the femur rotates, and the pelvis has to adapt above it. It’s a chain reaction. So instead of fighting the knee, rebuild the base. Restore the foot tripod. Rebuild the arch. Then teach the knee and hip to organise over that support. In this video, I’ll show you a movement to start rebuilding that connection from the ground up. And if you want to work beyond one movement and realign the whole system,

Posture University

59,663 views • 16 days ago

Let's talk about this lift, but let's do so in a way to move the strength and conditioning profession forward. There is too much weight on the bar. The athlete cannot do that much weight without the spotter pulling them up off the ground. We know these things to be true. Does this mean split squat should not have a 1RM? Or should not be 1RM (or rep tested)? No it does not. Split Squat should. It should just be assessed properly with no pulling up out of the bottom (just like a back squat should not, or spotters hands on a bench press). Love to see the safety with other spotters on each side, would just like to see less slamming knee on ground and needing to be pulled up out of the bottom. TL;DR - 1RM or rep max your split squat/reverse lunge, just make sure you don't let athletes slam their knee on the ground and make sure you don't pull the athlete up out of the bottom.
1:38

Let's talk about this lift, but let's do so in a way to move the strength and conditioning profession forward. There is too much weight on the bar. The athlete cannot do that much weight without the spotter pulling them up off the ground. We know these things to be true. Does this mean split squat should not have a 1RM? Or should not be 1RM (or rep tested)? No it does not. Split Squat should. It should just be assessed properly with no pulling up out of the bottom (just like a back squat should not, or spotters hands on a bench press). Love to see the safety with other spotters on each side, would just like to see less slamming knee on ground and needing to be pulled up out of the bottom. TL;DR - 1RM or rep max your split squat/reverse lunge, just make sure you don't let athletes slam their knee on the ground and make sure you don't pull the athlete up out of the bottom.

StrengthCoachNetwork

40,361 views • 9 months ago

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.
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Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.

Dan Go

967,419 views • 3 years ago

Leg Press is the other most-commonly-done-poorly exercise I see at the gym. Here's what I do to grow the quads (leg day brought to you by Maison du Coq): - Lower the weight. Probably a lot. If you can do 10 plates/side, your form *likely* sucks - Feet LOW of platform. We want most of the bend/tension to be in the knee/quad, rather than just the hip/glute - If applicable, make your seat is leaned back - Go as far down/deep as possible. Might have to improve hip and ankle mobility to get the most out of it here. It's OK if your knees go in front of your toes. That whole thing is a myth - You can use straps to hold onto the handles, and pull like no tomorrow - CFRT, smooth and controlled on the way down, explosive and controlled on the way up Congrats. You're now one of the 0.001% of people who do this exercise well!
1:12

Leg Press is the other most-commonly-done-poorly exercise I see at the gym. Here's what I do to grow the quads (leg day brought to you by Maison du Coq): - Lower the weight. Probably a lot. If you can do 10 plates/side, your form *likely* sucks - Feet LOW of platform. We want most of the bend/tension to be in the knee/quad, rather than just the hip/glute - If applicable, make your seat is leaned back - Go as far down/deep as possible. Might have to improve hip and ankle mobility to get the most out of it here. It's OK if your knees go in front of your toes. That whole thing is a myth - You can use straps to hold onto the handles, and pull like no tomorrow - CFRT, smooth and controlled on the way down, explosive and controlled on the way up Congrats. You're now one of the 0.001% of people who do this exercise well!

MM

1,357,485 views • 9 months ago

Let's take 4 deep breaths. Fully in. Letting go. Feel your heartbeat. Breathing deeply. Feel it everywhere. Flowing through your body. Visualize that with every inhale the power of the heart spreads all around you. And you are able to connect the breath with the heart. Flowing love. All over you. Remember your soul, to be here. Fully present. Keep breathing consciously. Feel and be aware of your body. Take a moment to appreciate all that is within you. ❤️ Keep connecting with your heart with this meditation, and many others inside the Wim Hof app. Do you have a favorite meditation that you find yourself coming back to again and again? #meditation #consciousbreathing #heartbeat #love #wimhofmethod
0:40

Let's take 4 deep breaths. Fully in. Letting go. Feel your heartbeat. Breathing deeply. Feel it everywhere. Flowing through your body. Visualize that with every inhale the power of the heart spreads all around you. And you are able to connect the breath with the heart. Flowing love. All over you. Remember your soul, to be here. Fully present. Keep breathing consciously. Feel and be aware of your body. Take a moment to appreciate all that is within you. ❤️ Keep connecting with your heart with this meditation, and many others inside the Wim Hof app. Do you have a favorite meditation that you find yourself coming back to again and again? #meditation #consciousbreathing #heartbeat #love #wimhofmethod

Wim Hof

17,319 views • 7 months ago

In Welcome to the Game III - You won't be able to access the A.N.N browser on your main desktop. Introducing VirtMesh, with this tool you will hack into virtual machines. Once a machine is hacked, you can either mount the machine to access A.N.N and other tools or convert it into a DOS Coin Miner. But be careful! If you are in a mounted machine too long, it can be hacked and you will lose access to that machine for the rest of the playthrough! Each machine will have it's own unique set of hardware variables that will determine the DOS Coin mine rate.. with higher tier machines, the higher amount of DOS Coin it can generate! This mechanic sort of replaces the Wifi hacking mechanic in WTTG2. It was cool to see players figure out the SkyBreak tool - however the majority of the player base thought that mechanic was too difficult and not a fun mechanic to interact with.
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In Welcome to the Game III - You won't be able to access the A.N.N browser on your main desktop. Introducing VirtMesh, with this tool you will hack into virtual machines. Once a machine is hacked, you can either mount the machine to access A.N.N and other tools or convert it into a DOS Coin Miner. But be careful! If you are in a mounted machine too long, it can be hacked and you will lose access to that machine for the rest of the playthrough! Each machine will have it's own unique set of hardware variables that will determine the DOS Coin mine rate.. with higher tier machines, the higher amount of DOS Coin it can generate! This mechanic sort of replaces the Wifi hacking mechanic in WTTG2. It was cool to see players figure out the SkyBreak tool - however the majority of the player base thought that mechanic was too difficult and not a fun mechanic to interact with.

Reflect Studios

46,569 views • 7 months ago

Saturday mornings are for hip mobility routines. Free them of the tension gathered during the week. You'll be more relaxed for your weekend and will protect your joints over the long run. This routine relieves the stress gathered in your hips: Do one after the other and rest for two minutes. 1 - Cossack Squats [ 3 x 10/leg] You might need to hold onto something if you have no hip mobility. Go as far down as your body allows and feel the stretch. Watch how your range of motion improves over time by doing these exercises a few times a week. 2 - Deep Bodyweight Split Squat [ 3 x 10/leg] Keep your torso upright and drive your knee all the way forward. You will feel a stretch along the front of your hip and thigh on the back leg. Use support if you struggle with balance too much. 3 - Deep Squat Twist [ 3 x 10/side] Can you rotate so that your fingers point toward the ceiling? I've seen so many people with chronic pain get stuck way before. If you lack the mobility to twist, hold the deep squat position for thirty seconds to one minute. Grab onto something at the bottom if you can't stay in the position. 4- Seated Wide-Leg Adductor Stretch [ 3 x 30-60s] Sitting with wide legs will be enough for some people to elicit an intense stretch. // Many of the new chronic pain clients I meet should have started a routine like this one decades ago.
0:35

Saturday mornings are for hip mobility routines. Free them of the tension gathered during the week. You'll be more relaxed for your weekend and will protect your joints over the long run. This routine relieves the stress gathered in your hips: Do one after the other and rest for two minutes. 1 - Cossack Squats [ 3 x 10/leg] You might need to hold onto something if you have no hip mobility. Go as far down as your body allows and feel the stretch. Watch how your range of motion improves over time by doing these exercises a few times a week. 2 - Deep Bodyweight Split Squat [ 3 x 10/leg] Keep your torso upright and drive your knee all the way forward. You will feel a stretch along the front of your hip and thigh on the back leg. Use support if you struggle with balance too much. 3 - Deep Squat Twist [ 3 x 10/side] Can you rotate so that your fingers point toward the ceiling? I've seen so many people with chronic pain get stuck way before. If you lack the mobility to twist, hold the deep squat position for thirty seconds to one minute. Grab onto something at the bottom if you can't stay in the position. 4- Seated Wide-Leg Adductor Stretch [ 3 x 30-60s] Sitting with wide legs will be enough for some people to elicit an intense stretch. // Many of the new chronic pain clients I meet should have started a routine like this one decades ago.

Alex Bernier

158,461 views • 2 years ago

DECREASE THE WEIGHT if you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure…it’s TOO HEAVY for you KEEP THE WEIGHT THE SAME if you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure…that is a PERFECT working weight for you INCREASE THE WEIGHT if you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….you have demonstrated MASTERY over the load and you’ve EARNED the right to bump the weight up
1:28

DECREASE THE WEIGHT if you’re hitting 2, 3, 4 reps on a working set that ends in close proximity to failure…it’s TOO HEAVY for you KEEP THE WEIGHT THE SAME if you’re hitting 5, 6, 7, 8, 9 reps on a working set that ends in close proximity to failure…that is a PERFECT working weight for you INCREASE THE WEIGHT if you’re hitting 10, 11, 12 reps on a working set that ends in close proximity to failure….you have demonstrated MASTERY over the load and you’ve EARNED the right to bump the weight up

Dean Turner

15,699 views • 1 day ago