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Dips are a great movement on their own if you are hoping to increase your overall progress on major upper body exercises such as the bench press. This variation is done using a “Captain’s Chair” which allows us to more fully utilize the chest and triceps in comparison to the bench dip or other variations. This is done by holding a dumbbell between you legs, wearing a dip belt, or even utilizing a dog collar (I will dive more into that in a later post). The biggest pointer when wanting to incorporate your chest is to be sure to stick your chest out in order to maintain maximum pectoralis muscle recruitment. This exercise also fully incorporates the lateral head as the main agonist of all the tricep heads which is great or anyone looking to gain wider posterior brachial definition. (at Texas Tech Recreational Center) https://www.instagram.com/p/CE4_j6wAHpZ/?igshid=ecp1v4fy4vg

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It is not uncommon that we go on with our day without the thinking about one of the most important things we need, water. Water is what keeps us in check and what keeps our body functioning in an efficient and healthy manor. Without water there are multiple negative side effects that can occur. Of those side effects you can see “Kreig” demonstrating one of the rarest reactions to dehydration (convulsive seizures). Don’t be a Kreig, be sure to drink your water. (at Lubbock, Texas) https://www.instagram.com/p/CEzasHWA9qf/?igshid=9vs6btpzjyiy

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This is an amazing graphic for some good quality bodyweight exercises. I love it.

Toshi’s HIIT Workout Guide 😻💪🏽

Toshi squats!

Toshi mountain climbs!

Toshi has no fear!

Now it’s time for you to move move move and feel the 🔥.

“Do as Toshi!” — @cindysuen

👟

Extra Credit?

Toshi recommends him and her.

@21.v1 — plants | noods | squats | feels

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The Bench Barbell Hip Thrust is one (if not the best) gluteus maximus exercise. As a compound movement it is of course engaging a variety of other lower body muscles as well (specifically the hamstrings and erector spinae), but predominately works to engage the forceful gluteals. The gluteal region has the potential to be the strongest muscle of your whole body due to it naturally being the largest muscle out of all 650+ muscles. The larger the muscles fibers the larger the amount of motor neurons that are excited which is the biggest determining factor in force produced. With this exercise many individuals are able to load up the external load to incredible amounts, which demonstrates how vital strengthening your gluteals is. This exercise can also be performed on the floor for a more intermediate variation. (at Texas Tech Recreational Center) https://www.instagram.com/p/CEw_uZmAh7H/?igshid=1gi18edbmlk58

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The triceps extension is my favorite triceps isolation exercise. This movement can be done with either a pair of lighter dumbbells or an EZ curl bar following the same format. Most individuals perform this exercise incorrectly having the external load directly above them. A more purposeful variation is to hold the weight at a slight angle behind the body/the top of the head. This allows the triceps to work consistently throughout the exercise (which is your goal) leading to an increase in muscular damage and therefore an increase in hypertrophy. As always be sure to focus on the eccentric portion of the movement as this is the prime phase where damage occurs. (at Texas Tech Recreational Center) https://www.instagram.com/p/CEk-xbZAGDI/?igshid=45ah9gr0n6hc

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The Alternating reverse Barbell Lunge may look like an unnecessary variation of the barbell squat, but it is much more than that. When performing the reverse barbell lunge you are able to truly have the load focused in on the quadriceps without the hamstrings and gluteus maximus taking as large of an amount of the load of the quadriceps. This makes it the perfect lower body exercise to superset with a gluteus maximus prominent exercise (such as deadlift) for maximum progressive overload and lower body hypertrophy. Be sure to not actually touch the posterior leg to the ground, but get at least parallel with the anterior leg. This applies to any lunge based movement as getting out of that grounded position can result in possible injury to man different regions of the lower body. (at Texas Tech Recreational Center) https://www.instagram.com/p/CEiJqmSgX9X/?igshid=83hqng2akurw

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Focusing on the less worked stabilization systems of the body is how we prevent possible injury from occurring. One of the most common injuries occurs within the rotator cuff. We combat this by keeping that rotator cuff healthy and one way to do that is through Banded Rotator Cuff External Rotation. This is a movement commonly done in physical therapy clinics for restoration of shoulder injuries, but why should it only be reserved for after the injury occurs. If we are proactive in this common injury then we can prevent it from occurring before it is too late. All you need to do is wrap a band around a stable lever and that’s all you need. Once in position you need to make sure that there is constant tension and perform the movement as demonstrated in video. Let us keep ourselves healthy by preparing for the inevitable. (at Texas Tech Recreational Center) https://www.instagram.com/p/CEfKiiZApFc/?igshid=1l6awfv5hwqr9

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I almost always see patrons at the fitness center utilizing plentiful amounts of strength based exercises and movements. This of course is a good thing, but it is what I rarely see that concerns me. Corrective exercises are designed to not only prevent injury, but ALSO increase the max strength available to you in those compound exercises (such as bench press, squat, and deadlift). Out of the limitless corrective exercises the Band Pull Apart is one of the best. Not only because it can be done with something as portable and cheap as an elastic band/tubing, but because it also engages the intrinsic rotator cuff muscles. Almost no one focuses on their rotator cuff and they SHOULD. The rotator cuff is involved in all of the above mentioned exercises and almost every other compound movement as well. The band pull apart also activates the hard to hit rhomboids and the trapezius as well. Most corrective exercises only fix one major problem, but the Band Pull Apart is different in that it assists with rotator cuff health and rhomboid health. I hope that I eventually see more people utilizing this movement as it is just as essential as the “oh so renowned” bench press. (at Texas Tech University) https://www.instagram.com/p/CEaXTnIgsxW/?igshid=1b8bem5m0cuzr

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Normally I do not post things like this, but occasionally you accomplish something that deserves to be presented to the world to inspire others to do the same. After around 80+ hours of studying I finally accomplished one of my final career goals. While I am aware this is just the beginning of my career and aspirations within the health and fitness industry it is still a big accomplish to me who has been wanting this for years. While I have been certified for a while now I thought it was time to publicly announce my NASM certification. I do this not to brag about a piece of paper, but to encourage all of you who have dreams to pursue this dreams even amidst this time of uncertainly. It might not seem like a good time to invest in your dream ventures, but I know I am not the only one who has recently had a lot more free time available to them due to this unfortunate pandemic. There are millions of negative horrible things that this isolation has brought to each and every one of us, but we should still take advantage of the time we have and create more positivity in the world (now more than ever). #training #nasmcertified #nasm #IAmACPT #health #healthyliving #education https://www.instagram.com/p/CEVk4z6l9j7/?igshid=j6cn8f7d8grd

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While many gyms are opening (wether that’s for better or worse is left to be determined) many areas still have restrictions that can be avoided if you are lucky enough to have your very own door. I know, I know, it’s a very rare item. Don’t be like “Jacket” here in this video utilize all of the equipment you have available at your house with a few simple movement patterns. Check YouTube link that contains whole video for door assistance: https://youtu.be/yn4CbOFaCQg https://www.instagram.com/p/CEIRPFfJWpy/?igshid=1k024r4qytx88