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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...

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Dean Turner

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42,118 görüntüleme • 7 gün önce •via X (Twitter)

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Tips to help you PERFECT the exercise that many are calling: “The ULTIMATE replacement for Deadlifts” 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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Tips to help you PERFECT the exercise that many are calling: “The ULTIMATE replacement for Deadlifts” 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

53,168 görüntüleme • 17 gün önce

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 görüntüleme • 6 ay önce

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.
0:47

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

966,775 görüntüleme • 2 yıl önce

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!
3:50

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!

Alex Bernier

380,731 görüntüleme • 2 yıl önce

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
0:23

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

104,915 görüntüleme • 2 yıl önce

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 on this one to stack the knees/ankles in alignment to work with the arch of the pendulum itself. 3) Imagine “pulling yourself” into the bottom position with your quads here with enough control to nail the actual quads themselves. 4) Don’t camp out at the top excessively and turn it into a “rest pause” set. Keep the flow of your reps consistent to standardise things. 5) Pick a weight that allows you to fail in that 8-15 zone…find your nuts and take the set all the way (will likely feel heavy from rep 3/4 haha) Petition to rename this exercise “The Humbler” Make use if you have access.
0:58

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 on this one to stack the knees/ankles in alignment to work with the arch of the pendulum itself. 3) Imagine “pulling yourself” into the bottom position with your quads here with enough control to nail the actual quads themselves. 4) Don’t camp out at the top excessively and turn it into a “rest pause” set. Keep the flow of your reps consistent to standardise things. 5) Pick a weight that allows you to fail in that 8-15 zone…find your nuts and take the set all the way (will likely feel heavy from rep 3/4 haha) Petition to rename this exercise “The Humbler” Make use if you have access.

Francis Melia

12,119 görüntüleme • 6 ay önce

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.
2:32

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Dan Go

1,067,272 görüntüleme • 3 yıl önce

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

410,057 görüntüleme • 2 yıl önce

This 5 minute lower back drill will change your life: 1. Bridge holds activate your glutes. 2. McGill crunch activates your core. 3. Cat cows keep your spine mobile. 4. Side plank holds activate your glutes & obliques. 5. Bird dogs activate your core & glutes while promoting cross body awareness. When you do each core exercise make sure to "brace" your abs by pushing them out as if Mike Tyson were to punch them. When you do an exercise involving your glute make sure to squeeze the glute as if you're trying to crush a quarter in between your butt cheeks. Do 6 reps of each exercise daily. Your lower back will thank you.
0:29

This 5 minute lower back drill will change your life: 1. Bridge holds activate your glutes. 2. McGill crunch activates your core. 3. Cat cows keep your spine mobile. 4. Side plank holds activate your glutes & obliques. 5. Bird dogs activate your core & glutes while promoting cross body awareness. When you do each core exercise make sure to "brace" your abs by pushing them out as if Mike Tyson were to punch them. When you do an exercise involving your glute make sure to squeeze the glute as if you're trying to crush a quarter in between your butt cheeks. Do 6 reps of each exercise daily. Your lower back will thank you.

Dan Go

1,055,399 görüntüleme • 2 yıl önce

#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!
0:57

#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 görüntüleme • 2 yıl önce

Heavy RDLs🚂 Working with 500x9 here These are another exercise you can never really be too strong on. I keep them in rotation as a main accessory for carryover to both squat AND deadlift. A few coaching cues👇 ✅Hinge back at the hips FIRST. This loads the glutes- Many lifters mess this up by hinging at the waist instead, turning it into purely a low back exercise. ✅Keep chin tucked. This helps create a neutral spine which again, is key for loading the glutes ✅Allow a slight knee bend as you bring the bar down to allow the hips to go back further. ✅Descend until you feel the load fully in your glutes, then push the hips forward and stand back up. Bookmark this and share it out if you found this helpful!
0:22

Heavy RDLs🚂 Working with 500x9 here These are another exercise you can never really be too strong on. I keep them in rotation as a main accessory for carryover to both squat AND deadlift. A few coaching cues👇 ✅Hinge back at the hips FIRST. This loads the glutes- Many lifters mess this up by hinging at the waist instead, turning it into purely a low back exercise. ✅Keep chin tucked. This helps create a neutral spine which again, is key for loading the glutes ✅Allow a slight knee bend as you bring the bar down to allow the hips to go back further. ✅Descend until you feel the load fully in your glutes, then push the hips forward and stand back up. Bookmark this and share it out if you found this helpful!

Jeromy Bryk | Strength+Physique Coach💯

15,882 görüntüleme • 7 ay önce

This exercise should be mandatory if you sit at a desk. It's called a Glute Bridge Hold. Here's why you need to do this: Your glutes should be one of the strongest muscles in your body. But due to desk jobs & long periods of sitting they get weaker. This puts more pressure on the lower back to support the body causing low back pain. When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire properly. A simple set of 12-15 reps before or after sitting down can be enough to "wake up" your glutes so they stay activated. Make sure to focus on your butt muscles squeezing at the top of the movement. Remember that humans were not meant to sit at a desk for 8 hours a day. This exercise will help reverse the effects. You might even feel some relief in your low back as a result of doing it.
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This exercise should be mandatory if you sit at a desk. It's called a Glute Bridge Hold. Here's why you need to do this: Your glutes should be one of the strongest muscles in your body. But due to desk jobs & long periods of sitting they get weaker. This puts more pressure on the lower back to support the body causing low back pain. When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire properly. A simple set of 12-15 reps before or after sitting down can be enough to "wake up" your glutes so they stay activated. Make sure to focus on your butt muscles squeezing at the top of the movement. Remember that humans were not meant to sit at a desk for 8 hours a day. This exercise will help reverse the effects. You might even feel some relief in your low back as a result of doing it.

Dan Go

2,546,150 görüntüleme • 3 yıl önce

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
0:23

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

40,600 görüntüleme • 3 ay önce

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.
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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 görüntüleme • 2 yıl önce

The Wide Grip Lat Pull-Down is one of the BEST Lat exercises there is Few exercises even come close to it for building the Lats My execution tips: - drive elbows toward hips/pockets - don’t overextend at the top - keep chest tall - set the thigh pads so there is as small a gap between the pads & your thighs as possible - move the concentric explosively (but make sure you still have control of the load) - control the eccentric (2-3 seconds is probably good) PS…Setup and execution matter much more than feeeeeeeel
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The Wide Grip Lat Pull-Down is one of the BEST Lat exercises there is Few exercises even come close to it for building the Lats My execution tips: - drive elbows toward hips/pockets - don’t overextend at the top - keep chest tall - set the thigh pads so there is as small a gap between the pads & your thighs as possible - move the concentric explosively (but make sure you still have control of the load) - control the eccentric (2-3 seconds is probably good) PS…Setup and execution matter much more than feeeeeeeel

Dean Turner

104,186 görüntüleme • 7 ay önce

The single-leg RDL is a seriously underrated exercise for single-leg strength, hamstring resilience, and real hip stability. But it also humbles you. If your balance falls apart the moment you send your hips back, the issue is not balance. It means your glutes and hamstrings aren't controlling the hip, so your body goes looking for stability everywhere else. That’s why you wobble. Focus on these: - Tripod foot. Weight spread across big toe, little toe, and heel. Steady base, steady everything above it. - Slight, fixed knee bend. A small bend in the standing knee, held the whole rep. Hinge, not squat. - Straight rear leg. Keep it long and in line with your torso so it moves as one with you. - Level pelvis. Both hip bones facing the floor. Let it rotate open and your glute medius quits. Drive the hip straight back, feel the hamstring lengthen and take the load, then stand tall. If you get that right, the balance will be sorted.
0:38

The single-leg RDL is a seriously underrated exercise for single-leg strength, hamstring resilience, and real hip stability. But it also humbles you. If your balance falls apart the moment you send your hips back, the issue is not balance. It means your glutes and hamstrings aren't controlling the hip, so your body goes looking for stability everywhere else. That’s why you wobble. Focus on these: - Tripod foot. Weight spread across big toe, little toe, and heel. Steady base, steady everything above it. - Slight, fixed knee bend. A small bend in the standing knee, held the whole rep. Hinge, not squat. - Straight rear leg. Keep it long and in line with your torso so it moves as one with you. - Level pelvis. Both hip bones facing the floor. Let it rotate open and your glute medius quits. Drive the hip straight back, feel the hamstring lengthen and take the load, then stand tall. If you get that right, the balance will be sorted.

Dr Neha Chawla || FreeGym

39,271 görüntüleme • 16 gün önce

Great stretch for people who sit at desks. It’s called a Cossack Squat. This works your adductor muscles, which are one of the largest muscles in your legs, but due to long periods of sitting, they can become tight and inflexible. The Cossack Squat restores and improves your lower body's range of motion while developing mobility in your hips, knees, hamstrings, and ankles. It also helps you build resilient joints and soft tissues, squat deeper, and stay protected while running and jumping. Here's how to do them: 1. Start in a wide stance using support if needed. 2. Shift your weight to the right leg & sit back as far as you can. 3. Keep the left leg extended as you rotate your toes up. 4. Keep your right heel on the floor and torso upright. 5. Pause, then push back to the wide-legged starting position. 6. Do the same on the next side. Do this for 6-12 reps each side. Your hips and groin will thank you 🙏🏼
0:32

Great stretch for people who sit at desks. It’s called a Cossack Squat. This works your adductor muscles, which are one of the largest muscles in your legs, but due to long periods of sitting, they can become tight and inflexible. The Cossack Squat restores and improves your lower body's range of motion while developing mobility in your hips, knees, hamstrings, and ankles. It also helps you build resilient joints and soft tissues, squat deeper, and stay protected while running and jumping. Here's how to do them: 1. Start in a wide stance using support if needed. 2. Shift your weight to the right leg & sit back as far as you can. 3. Keep the left leg extended as you rotate your toes up. 4. Keep your right heel on the floor and torso upright. 5. Pause, then push back to the wide-legged starting position. 6. Do the same on the next side. Do this for 6-12 reps each side. Your hips and groin will thank you 🙏🏼

Dan Go

62,807 görüntüleme • 1 ay önce

Conventional Deadlifts do a so-so job at building the Spinal Erectors and the Glutes The stimulus they provide to other muscle groups such as the Hamstrings, Abs, Lats, Traps, etc. is not enough to actually produce meaningful growth in those areas This coupled with the biomechanics of the lift (technical demands and leverage) are ultimately what make it a pretty mediocre exercise choice in almost every context that isn’t “I want to get better at Deadlifting” If you’re hellbent on doing a free weight hip hinge…stick with an SLDL or RDL variation And if you’re willing to go totally against the pro Barbell propaganda: 45° Extensions are an EXCELLENT option for training the Hams/Glutes/Spinal Erectors in a very efficient/effective/safe manner
0:24

Conventional Deadlifts do a so-so job at building the Spinal Erectors and the Glutes The stimulus they provide to other muscle groups such as the Hamstrings, Abs, Lats, Traps, etc. is not enough to actually produce meaningful growth in those areas This coupled with the biomechanics of the lift (technical demands and leverage) are ultimately what make it a pretty mediocre exercise choice in almost every context that isn’t “I want to get better at Deadlifting” If you’re hellbent on doing a free weight hip hinge…stick with an SLDL or RDL variation And if you’re willing to go totally against the pro Barbell propaganda: 45° Extensions are an EXCELLENT option for training the Hams/Glutes/Spinal Erectors in a very efficient/effective/safe manner

Dean Turner

42,874 görüntüleme • 1 ay önce

Cage Work with Nathaniel Lowe. Keeping Your Head & Eyes Still 👀 ✅ if you can keep your head & eyes still to read the pitch while maintaining a proper position to hit your chances of success goes way up. All of the best hitters in the world talk about keeping their head and eyes still. They are not trying to move them all over the place and collision hit to try and hit 95+ with 3 pitches & a scouting report. Of course your head and eyes will slightly move if you watch it on video. But the “feel” of all the best players is to keep it as still as possible!!! Listen to the best in the world 🌎 Hitters University
1:30

Cage Work with Nathaniel Lowe. Keeping Your Head & Eyes Still 👀 ✅ if you can keep your head & eyes still to read the pitch while maintaining a proper position to hit your chances of success goes way up. All of the best hitters in the world talk about keeping their head and eyes still. They are not trying to move them all over the place and collision hit to try and hit 95+ with 3 pitches & a scouting report. Of course your head and eyes will slightly move if you watch it on video. But the “feel” of all the best players is to keep it as still as possible!!! Listen to the best in the world 🌎 Hitters University

Tyler Osik

18,956 görüntüleme • 1 yıl önce