Do these active stretches if you’re ever tight from being cramped on a plane while traveling or if you wanna loosen up beforehand. This sequence targets pretty much you’re whole body especially your back which gets crazy tight from being cramped up on a long flight. Beauty is you can use this routine anywhere. From a warm up before a workout, or anytime throughout the day to just feel more loose and pliable.
Haters: “People can’t fly” Me:
Little Legday Edit For Ya 🙃 • • FULL WORKOUT • • -Barbell Squat 5 sets of 3 -Leg Curl 4 sets of 12 -Leg Press 3 sets of 25 -Hack Squat 4 sets of 8 (pause at the bottom for 3 seconds) -Leg Extensions 3 sets of 20 (squeeze at top for 5 seconds) -Stiff Leg Deadlift 4 sets of 10
Comback like I’m TB12 in the 4th
Call me superman 🐥
Fun workout today. Tried a lot new movements including this one. Give it a shot. - DB seal rows- similar to a bent over row but eliminates all momentum so it forces you to use your back that much more.
Next time you hit shoulders try this compound set. - - If you have a hard time feeling a certain muscle group try doing two or even three exercises back to back. I promise you'll start to wake those muscle fibers up.
Crazy what a pump and a shirt from baby gap can do for ya 🙂 . - And yeah, was the last set of my workout so only got two reps on the triangle pushups... oh well
Smith machine sissy squats (somewhat advanced) . - Took a while to get the movement down, but the results you get from this speak for themselves. There's a more advanced version that I will be trying soon but for now these will have to do . - Don't try em unless you're confident you have the mobility to.
Barbell incline row (for rear delts)- If your going to try this minimize all movement in your upper body except for your arms. DO NOT squeeze your back on the contraction, this is a rear delt exercise. - Also your elbows should be flared out to maximize the mind muscle connection in your shoulder.
Hack squat machine good mornings- Keep minimal bend in your legs but don't fully lock them out, I also didn't fully straighten my body at at the top in order to keep more tension on the hamstrings. - Your hip is the pivot point, you should barely feel it in your back. Do this right and you'll for sure thank me later.
That face you make when...
Bodyweight leg extensions- If you feel pain anywhere but your quads check your form and try again. These are supposed to hurt your quads not your knees so if your going to attempt these make sure your mobility is on point. Keep your torso and upper legs in line with each other in order to really isolate those quads. - Quads and legs in general is easily my favorite muscle group to train. Constantly introducing new workouts into my routine keeps me from getting bored and also shocks the muscles in ways they weren't used to before. Which equals more gains 😋🙏🏼
Top portion of cable front raise (Don't know what these are really called). - Did em at the end of my workout. Don't go to heavy on these, just make sure you're using your delts and not other muscles that shouldn't be involved. 👍👍
Wide grip cable curls -----> pulsing rep plate curls- This compound set works both heads of the biceps which makes it great for a burn out exercise. I like to control the negative on the cable curls and then just rep out the plate curls. Give it a go 👌