Table of Contents:
How to Design Your Workout with Thomas DeLauer: (Joe Rogan Inspired)
Video taken from the channel: Thomas DeLauer
Top 5 Basketball Strength Exercises That Basketball Players SHOULD Be Doing!
Video taken from the channel: ILoveBasketballTV
5 Tips to Increase Training Intensity with Big J
Video taken from the channel: Muscle & Strength
5 Ways to Build your Core & Confidence Workout
Video taken from the channel: blogilates
5 Ways Flat Feet “F” Up Your Workouts!! (EXERCISES TO FIX THEM!)
Video taken from the channel: ATHLEAN-X™
8 Ways To Add Intensity To Your Workout Routines
Video taken from the channel: Brad Gaines
The PERFECT Leg Workout (Sets and Reps Included)
Video taken from the channel: ATHLEAN-X™
By combining exercises that work different muscles at the same time, you can add intensity as well as work on coordination, balance, and stability: Squats with an overhead press Lunge with bicep curl or lateral raise Deadlifts with a Lunge Press Kickbacks with one leg extended at hip-level Burpees.5 Ways to Increase the Intensity of Your Workouts #1. Shorten the rest intervals between your sets.. Two major benefits are in your favor when decreasing your rest #2. Perform Super Sets and Giant Sets.
Another great way to increase the intensity of your workouts in order to burn #3. Slow-Fast.One of the best ways to make your workouts more intense is to perform supersets. Supersets involve performing two exercises, one right after the other, without rest. Going from one exercise to another without rest is a great way to get your heart and muscles pumping.
The same idea can be applied to many exercises.Likewise, your body adapts to movement and exercise the same way. So when you change your program, you put new demands and stimuli on the body.
The body reacts by changing (either growing muscle, getting stronger, improving aerobic capacity, etc.) so that if you apply the same stimulus again, your body will be better prepared for it.You can do box jumps, hurdle jumps, long jumps, hops, squat jumps – any kind of jump will do. Just try and get as much air time as possible. Try adding jumps to your cardio workout to increase exercise intensity and seriously crank up your heart & breathing rate.
2. Sprint.During the workouts though, a way to increase the intensity is to decrease the amount of rest between your sets. A formula that I like to use with my clients using this method is a 40 on 20 off method for 4-5 rounds and then let them rest several minutes.High-intensity workouts are one of the best ways to torch fat and get into shape.
However, preparing your body for one is just as important as actually doing the workout.4 Ways to Increase the Intensity of Your Workouts but there are plenty of ways to switch up your workouts and blast through plateaus. Burn more calories and amp up your fat burn when you use these four tactics during your strength-building routine: 1. Add a Dropset.Another way to gauge your exercise intensity is to see how hard your heart is beating during physical activity. To use this method, you first have to figure out your maximum heart rate — the upper limit of what your cardiovascular system can handle during physical activity.
Multiply 95 by 0.7 (70%) to get 66.5, then add your resting heart.Understanding Biomechanics will enable you to safely and effectively modify forces and levers to change the exercise intensity, making the exercise difficulty increase or decrease to achieve your clients’ goals and your own goals. There are a great many ways to manipulate Intensity, so we are going to study the primary 12 that are most.8 Ways To Add Intensity To Your Workout Routines 7. Use isometric contractions this is when you hold the weight still at the point of failure to stimulate a static contraction in the muscle.HIIT, or high-intensity interval training, can be an efficient, fun way to tackle your cardio workouts, add muscle, and shred serious fat.
73% of African Americans said they did not have emergency.5 Simple Ways to Boost Your Workout Intensity. There is a term in exercise science called the SAID principle. It stands for Specific Adaptation to Imposed Demands.
This means that the body will eventually adapt to the exercise demands that you place upon it. As this occurs, the body becomes more efficient at performing those exercises, and the.This is the way to really challenge the intermediate and advanced athlete or fitness enthusiast.
By adding HIIT between your normal weightlifting sets, you can utilize more muscle recruitment from various areas of the body, aid in decreased body fat, help increase lean muscle mass, and create a more challenging workout.Add intervals. Interval training, where you alternate higher and lower intensities throughout your workout, yields better fitness improvements and higher calorie burn than continuous or “steady-state” training alone.
It can also help you improve your speed and amp up your walking intensity gradually.
List of related literature:
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| from Applied Exercise and Sport Physiology, With Labs |
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| from Principles and Labs for Fitness and Wellness |
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| from Complete Conditioning for Basketball |
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| from Physical Activity Instruction of Older Adults |
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| from Natural Bodybuilding |
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| from The Active Female: Health Issues Throughout the Lifespan |
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| from The 6 Keys: Unlock Your Genetic Potential for Ageless Strength, Health, and Beauty |
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| from Lifetime Physical Fitness and Wellness: A Personalized Program |
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| from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body |
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| from Men’s Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning |
305 comments
Do receive, ensure an physical workout in gym can scorching, pressurising at first glance; but if you and I can get use to it, will be smooth, efficient despite hard obstacles ahead of us, can challenge a step.
I had acl torn and still I deal with buckling of knee what should I do
I have low arches when I stand but when I sit you can see a strong arch why is this?
Where do we put the band for the the drop lunge? Jeff has it a little towards the inside of the knee. Or de we put it directly behind the knee? I didn’t understand the explanation for the squat either I feel dumb:( and how much rest do we do between 5RM, 5RM, 10RM, and 25RM?:/
The most enlightening video about workout I have ever watched. Thank you.
Just wonderful, been searching for “work out plans for basketball players” for a while now, and I think this has helped. Have you heard people talk about Nanackson Guardo Philosophy (just google it )? Ive heard some extraordinary things about it and my brother in law got great results with it.
Did Jeff tie the band around his neck? His face turned completely red. His bony face made him look like Red Skull.
Hi Cassey!!! I just want to say thank you so much for each and every one of your videos!! They motivate and inspire me so much! I love how positive you are and it always brightens my day whenever I excercise with you. Granted, the excercise isn’t the easiest thing but I end up feeling so proud in the end! You have no idea how much you’ve done for me and countless others. We love you so much and thank you for everything!!!
I dont know who the guy that said to train like a weiner is but..
Here is my aproach: You eat eat eat you get to the gym and you put some heavy weight on the bar and lift it with good form… and if you are walking out the gym after training arms and you are carrying your bag you put it down and go back in.
Please make a video of daily workout for basket ball players in gym please bro
What do you think of lost crazy amounts of fat using Custokebon Secrets? I see lots of people keep on talking about Custokebon Secrets.
Talking through the moves is so much better than counting down. It def distracts =)
beginner’s calendar, day 5, part 1: check!
Hopefully this is easier the next time I do it!
Can you recommend a workout program for a beginner who is over 60. You are the most inspired. Thank you
I could only do like 20% of this workout a month ago but after 28 days of her pop pilates for beginners calendar, I visited this video again and I’m proud to say I can now do 80%! Don’t give up people!! Remind yourself we’re all strengthening our abs and by the time I revisit this again in one month’s time I hope I can do 100%!
Headed to the gym to try this now.. I’ll let you know how it goes. Wish me luck
Definitely get a set of custom made orthotics too…I couldn’t do much w/o them to start
The legend. I will try them of course, thanks a lot. These advices are the best.
Anybody know what is Custokebon Secrets about? I hear many people lost a lot of weight with Custokebon Secrets (do a search on google).
Wow he deleted my comment. So much for free soeech. hat’s hysterical. The truth hurts
Can someone clarify for me what the 4x5RM, 5RM, 10RM, 25RM means for the squats? Thank you so much
i love marathon but flat feet kills me sometimes,however,i dont care,i just ignore it
You are awesome, I’ve learned so much keep doing what your doing, I know you are helping a lot of people, I l personally love the science behind all of it, so its perfect. Thank you for what you do.
I do a lot of exercise without benefit I.m broken cuz I can’t play football like others
Can you compare or recommend if we should use a push/pull/legs routine vs Full Body for beginners + intermediate trainers?
I do not have any space in my flat to mount e. g. a theraband. How could I do the second exercise without a band, but with the same effects?
I have flat feet and my knees are somewhat outward and I’m slowly entering a digitegrate structure.
Don’t really agree with 5 pullups per day for 7 days vs density-style training (35 pullups in as short a time period as possible) for relative strength exercises like pullups and pushups… it’s far more of a stimulus for strength and muscle growth to use a density-based approach
But what about the 48 hours of rest for the muscles to heal? Are tou saying that no rest periods are needed?
I have flat feet but I don’t know how to counter it I do the workout
“We know what our maximum weights that we can lift are”……do we? ������
I don’t know how you do it, but, the fact that you are able to talk and exercise all without losing your breath is completely amazing. I do like the physical and mental training together.
My understanding is that the hip position dictates the position of the feet?
I think we can all appreciate Cassey for making these videos for us. And for talking the entire time during this one to distract us from the pain. Thanks girl love you!
I lost a lot of energy with the covid and my workouts are less effective since going back to gym
Cassey, you are so wonderful and kind! I love doing workouts with you����
What split would we do for these workouts? Bro Split? I have no idea
Question: Can restless legs prevent recovery? I’ve always had problems getting any size to my legs. They are hard as a rock but will not get bigger. I’ve tried many things suggested by body builders and professional trainers. They are in great shape but just can’t build size and thickness. Please advise.
In elbows, knees, arms, shoulders, legs, feet, insoles or heels while balancing, why not?
Thanks for the video! After spending the last 2 days in recovery mode, I know understand why I was so freaking sore. I pushed myself way to hard before trying to increase the intensity and duration at the same time. As someone who has to formulate my own workout plan it can be very overwhelming to decide what to do and when to do it. This helps a lot. Thanks!
Thank you so much for explaining this. I noticed the more I exercise the more my muscles become asymmetric and that is because I have flat feet and scoliosis:/. So I gave up pumping my muscles and started doing yoga and a lot of swimming. After watching this, will include feet exercises:D
Hey everyone, we just released a really clean basketball video, and would appreciate you all checking it out. Be sure to share and tag your favorite basketball youtubers in it. Much love, Duality Out✌����
Jeff has flat feet. I’m shocked, this gives me some hope.
I think I just found out why my glutes are so weak.
I think cycling is probably a better option than running. I get knee pain from both, but not as bad from cycling.
I’ve just come across your videos and I have great difficulty motivating myself to exercise. It wAs never an issue before but as I age I notice those areas of fat creeping in lol. I’m hypoglycaemic but not really a big eater I do crave sugar but significantly less now that I’m older. If I don’t eat I literally have no energy but I need to lose at least 10 pounds and want more muscle mass. Is weight training enough to lose 10 pounds? I am at 140 but want to be 130. If I just eat vegetables I literally can’t get off the couch… lol
so all I generally eat is chicken and that’s usually what I crave as well.
I would like to make this more of a long range goal toward fitness versus my sporadic frequency. Just don’t know where to begin yet. I think I need a little bit of structure. Would appreciate any advice you could provide to help me move in this direction.
I think this guy eats cats because he said there are many ways to skin them.
Hello Jeff, Congratulations on your very good videos. So, I have a knee with a lot of osteoarthritis (I no longer have a meniscus). Would back lunges be good for me. Apparently this exercise is less damaging to the knee than the traditional lunges. Thanks.
Following the beginners workout calendar now that we’re under quarantine and wow! This was the hardest day so far. I could barely do the moves and had to take a lot of breaks but I’m proud of myself for not just quitting halfway through the videos. Day 5 and going strong!
I wonder if flat feet is the reason I get shooting pains up my legs when I jump down off something?
Also, the arches of my feet cramp up when I’m on all fours? ��
Any input much appreciated!
Bro why are you so awesome
realy gettin inspired after your guidance
Mentality.. Support.. Vitamins… Warm ups… Smack your ass..!! y’ll think ou need 2:46mins of videos of these 5 phrases?
2019 comment here, compliment to you for a beautiful human being you are
Better do regular deadlift with barbell, do reverse grip barbell row for better lats strech, ease don’t do plank, because there are better options and also if you are doing push ups you need to touch the ground to make it count and go back to the top.
a few tips here that are new to me. will definitely apply them. thanks, Brad! hope ur channel continues to grow.
I couldnt do some of the moves and didnt know how to modify them ;(
Can you expand more on the variables. I got a good idea about the four, but a more deeper emphasis on each would be great.
I don’t have any knee or hip pain but my god do my arches hurt like hell. And I’m an athlete. I swear after every rep I have to sit down and “air” out my feet. Standing still after a workout is HELL
I couldn’t do one move fully �� but I will get there. One day I’ll come back here and say I was able to do every move without taking multiple breaks ��️♀️
I have been instinctively doing this for some time now. I’m 47 and lift just about every day AND train bjj/boxing just about every day. On some days,my RPE may be a 7. Some days it may be a 9. It differs every day,but I’m never ‘going to failure’. After bjj or boxing class, if I choose to spar, I do so the same way I lift. Some days my sparring RPE may be a 7,some days a 9. I never go all out. I’m lucky because I have older guys to train with who also think this way. Because we don’t try to knock each others heads off,we make it to the gym just about every day. Some of the younger guys are starting to see how it works for us and they’re starting to do it this way too. But you did a great job explaining a tricky subject Tom…Subscribed
Day 5 of the beginner’s calendar is complete. I could not do the majority of the moves in this video correctly but I attempted a modified way-ish. That was really tough and 2 minutes is a really long time. I hope tomorrow is better.
I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from Next Level Diet and followed their tips. Thank you #*Next Level Diet*
Curious on what type and strength of band you are using? Thank you.
I’ll pass. I’m 45 and I’m not about to bust my hip and knee joints…lol.
I slapped someone in the gym and he didn’t seem very pleased about it
For the normal person, this is way more complicated than it needs to be. I focus on 1 or 2 body parts for a workout and change it up on bulk days vs. rep days. I work out every body part, every week. I also try to switch up some exercises every couple of months. I am growing muscle evenly and this is very easy to comply with. I do Peloton 3 days a week and a intense ab/core workout 2 times/week. Start with something that you can comply with and then increase workouts as time goes along.
How to make homemade dumbbell and barbell watch https://youtu.be/_SW2ZfZA4Yc
Just a question, so say I train Monday with back emphasis. Tuesday is full body again, and say I’m focusing on legs… Do I still lightly hit back even if it’s sore? I’m new to this full body everyday style but it seems to have a lot of validity. I saw your fellow fitness you tube Jeff nippard also took this approach.
I love this video. I have very flat feet myself. I started running this summer and have been having a lot of knee problems. The easy answer would be to stop running but I found a love for it. My PT has been giving me a-lot of workouts that are similar to the second one you recommend, and i def see their inside of my foot falling. Now I understand why they have me doing those exercises. You explain everything so well. I hope I can continue to improve with PT. I don’t want to use orthotics, I want to fix the problem naturally
Don’t do the sliding lunge because it’s horrible for your acl!!!
What cardio, leg stretches routine, and vertical excercises do you have Andy?
This video has good information, but I am not sure about the best diet plan which i should work with, only because I have never taken any. Anybody tried the Custokebon Secrets? I’ve heard many folks talk about awesome things about Custokebon Secrets.
Upper body ( chest and back) lower body ( legs and core) arms, and 2 HIIT sessions (running, skipping, burpees, push ups, pull ups, yoga). Perfect routine with 2 days rest in a week….
I’m 13 and i would like to know if i could do these exercises, Will it make me grow less? should i wait?? i dont know please guys answer help me
This is literally a replica of my skeleton these are the exact problems I have as confirmed by my chiropractor and xrays I’ve been trying to fix this problem for years it’s getting better over time with adjustments and I’m assuming exercise but I never knew if would affect my squats only because I don’t feel pain just mostly numbness and stress
Great exercise Jeff! Combine them with somemore to have better feet and prevent injury
https://youtu.be/GzjBvy9becQ
This video just changed my life. I’m flat footed and have been struggling with squats for years. Thank you for the video!
am i the only one who cant listen to her talking?? im too focused on the training, i don’t hear a thing she says XD
Not only I lost fat and gained muscle, but I feel more energized and productive throughout the day. My sleep has also improved drastically. Website called Next Level Diet really changed my life for the better.
actually tibial external rotation when the foot pronates and the femur internally rotates at the hip (bone in the middle aka tibia must do the opposite) (linked to ACL injuries)
Very informative video ����
I have a question as I have flat feet.. can basketball shoes be of help for the arch while jumping or running ��
Awaiting your reply. Thanks �� ��
What exactly is Custokebon Secrets? How does this thing really work? I see lots of people keep on speaking about this popular weight loss diet plan.
Summary: major compound lifts with good form squats, deads, rows, bench press, OH press
I just loved your tips. You are an amazing teacher. I just love your bubbly energy!!! Thank you <3
Watched it as I’m walking in the gym! pre kicked in and some big J bout to kill it brother!
+++ KNEE PAIN AND LOWER BACK ISSUES…
I’ve noticed more recently that even when I train in MA that I can’t kick as high or even put too much pressure in certain stances because of my flat feet:(
Hiya Jeff, I haven’t found a video of yours yet that talks about “bunions” but if you haven’t done one on it yet would you? I would be interested in hearing your take on bunions, how they develop, how to avoid them (if possible and if you don’t have them), how they affect balance as well as other problems such as in the joints up the body because the feet are the foundation. I would also like to hear your ideas on how to best manage them so that they don’t get any worse. Thanks Jeff!
Thanks! This answered so many questions that I had regarding a lot of issues.
I’ve been dealing with this for a while now so im gonna try this out. Thanks so much
Is Custokebon Secrets useful to lost tons of weight? I have read many good things about Custokebon Secrets (do a google search).
Love working out with you it has made such a difference in my life ��
Can you make a video on strengthening your ankles and calves. Thank you
Tough one till now (DAY5) from the beginner’s calender…..
Did it 70% similar though… Hands off to Cassey Ho
Do you think flat foot can be cured permanently? What is the time period and the exercises youd suggest?
Jeff, where would I be able to purchase the band you are using for the ladder finishers at the end?
I want to be Anna from (The last of us) but in Basketball version
Hi,
After getting to know you I started keto and fasting, it helped a lot lost 10 kgs in couple of months. (I have already lost 30kgs before doing keto). I’m training from last 3 years and I have tried different types of training methods including Olympic lifting like you said I love to train like an animal lift heavy weights do 1 RM etc but now I’m suffering from tennis elbow. This video is very helpful for guy like me and for the people who think that u should always lift more weight and often have high volume days. Please make more videos on this topic especially with training splits as an example. Love the content and thanks for motivating and helping me to start keto / fasting lifestyle.
I think I pulled a nut just watching that one legged goblet slider squat
Question, should i have 2 types of shoes? 1 a completely flat shoe, where i walk in to TRY and stress my arch muscle out… and then when i get completley worn out, i can swap to my supported arch for the rest of the day?
I see lots of people keep on speaking about Custokebon Secrets. But I’m not sure if it is good. Have you ever try this popular weight loss method?
Did anybody else experience knee discomfort with the resistance band exercise? Felt a bunch of pressure on the right side of my left knee
Just finished day 5 of the beginners calendar. I was finally able to do a roll up without leaning over. I admit I wasn’t slow going up, but I did roll up unassisted ��
What is Custokebon Secrets? I have noticed numerous amazing things about this popular weight loss method.
Very useful… im loving this channel…wish i could meet you too.. but this channel is good enough for me to improv myself…
I’m confused with the set and rep, by 4x 5rm,5rm,10rm,25rm. Does he mean those reps for one set for four sets or 5rm is already one set?
Day 5, Part 2 done! Today’s been tough as the situation in Spain is getting worse, plus it’s almost the weekend and I think being inside will be more difficult psychologically. Regardless, I got through the routine and will be back tomorrow for Day 6:)
Hi.. after an accident I suffered knee injury, ligament tare… It took lot of time to heal… After that my physio told me that I have flat feet so it worsens the injury… Thanks for updating the video… Will try on myself…
If I went this route it would take a while and I wouldn’t be able to do my back since I work legs out with back.
Can anyone answer me?
Is this video saying that i should do my full body workout every day or every other day?
Hey Jeff, I noticed you didn’t mention lunges or jumping squats at all. Do you not recommend those workouts when working legs? Just asking because I regularly do those workouts in my leg routine, but don’t want to waste my time if the exercises mentioned in this video will give me better results
What would a full body workout look like than?
Just one exersice per body part per day?
like maybe 3 circuits of squats, pull ups, bench press, shoulder press, core, etc?
one exersice per body part per day for like 3 sets? all at 80%? and than every day you focus a little harder on one body part?
Athlean-X, what is your opinion about Cossack Squat? Is this exercise good or burdensome on knees? Thank you
Flat feet suck. Feels like my shins are exploding every time my feet hit the ground.
Great tips! Although a piece of advice at nr.5, some also use ammonia salts to create an equal effect. So if you are not into the whole slapping thing, don’t be discuraged, lol.
My dad lost 100lbs. I visited NextLevelDiet and followed their steps. I only selected food he likes and they provided me with FULL PACKET in seconds. I got 30 days DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS, and HEALTHY RECIPES as well.
She said to give a compliment. So… if you’re reading this…
You’re amazing! You can… not only get through this work out, but you can accomplish your goals and dreams! Keep going. You’re doing great!
Been training like this for about 6 months now, the body will adapt to this style of training. Really glad I found someone who is talking my language.
How many sets and reps should i do of each? Also how often per week?
Your workout always to hit my full power…. thanks… these workout are not for begginers..
Thank you Cassie for the motivation. You are an inspiration.
Would love to see more videos on your training. Quick run through on exercises, rest times, reps, length, etc.
She is so motivating I’m with her just because she loves to talk and also motivates everytime ���� Love you Cassey always ��
These exercises are killer but I hope that by pulling through I can be healthy in mind, body and soul, cassey is one of the few people who prioritize mind and spiritual health as much as physical:) highly recommend everyone follow her videos!
My ab area is going to be sore tomorrow! Day 5 on the Beginners Calendar done!!
Does anyone know a good brand of trainer for doing classes with mutiple forward and sideways and jumping moves? Ladies trainers please for flat feet
Thanks
Jeff, the most committed and knowledgeable fitness man I know, can’t make any visible improvement to his flat feet.
I have officially lost all hope.
Y r only men here like am I getting men feet I got a arch but my nana says if I keep standing like this I will ge flat fests but I can’t
Hey! Thanks for this useful video. By the way, I notice a lot of people keep on talking about Custokebon Secrets (look on google search engine), but I’m not sure if it is good. Have you tried using Custokebon Secrets? I have heard several awesome things about it and my cooworker lost lots of weight with it, but she refuses to tell me:(
Again, I am watching old videos and I watched that particulate Joe Rogan episode yesterday. Eerie.
Day 5 completed… I’m DYING, I also needed to modify some moves, because I couldn’t get up… Not at all… But proud of myself to have done it, even with the breaks in between.
can you make a video or tell me home exercises for basketball players because im stuck home but also trying to be fit and strong.
Thank you Cassey for being such a GREAT fitness instructor and also a life coach! You’re just amazing, love you!
Thank you so much for helping me to shed sweat Cassey:) loads of love:)
What about enchiladas? Gotta get that pre game strong with enchiladas.
What is Custokebon Secrets and how does it work? I hear most people burn their weight with this popular fat burn secrets.
Do you guys just want to talk all through your videos? It’s okay to have a “mini self talk” but from the start up to the end of the video?? ARE YOU SERIOUS?!
Can you do a workout video without weights for basketball players? Thx
Jeff training every other muscle in the leg Calves: Am i a joke to you?
This is great but can you explain this in a different or basic way please..
These are not even the basics, there is more to it.
Reverse crunch, One leg lunges, calf raises, inverted pushups and many important exercises.
Hey so I saw the vid about intermittent fasting 3-4 days which is when I lift or do cardio and that you said to eat frutcose and carbs for post work as what we should do to break our fast and that’s all awesome but what about the people that can only work out at nights it doesn’t help because who’s going to wait all day till 8-11pm to finally eat or break your fast any alternative? Please let me know I want to learn.
Would it be possible for you to share a couple of workouts based on the mentioned principle?
You usually know you have flat feet if you step on the dew on the ground and then step on concrete. If you see a piece missing, then you aren’t. Also, I would squat a lot and do leg exercises for basketball and now my ankles hurt at my Achilles tendon. When I was younger, my foot would pop alot because of that and I couldn’t walk. Now it doesn’t happen anymore and it is just sore all the time. Did I mention I’m 13?
I had such an hard time. I was not able to lift my torso of the floor, but I still tried. im gonna get there
Day 5 of beginners feeling sad because I had to take breaks in between each exercise in order to get through them had to give up the last thirty seconds of the last exercise. But: I think tomorrow I’ll be stronger… and I think I’m gonna continuing doing the beginners calendar until I’ve mastered it
Read my mind on that one. Over time that’s those three concepts that come into play for muscle growth, volume, frequency & intensity is what I applied while learning on how to develop my plan so that I know it’s progressive
Thomas, there is a major flaw in this workout design. After the first day of emphasizing a body part, you can no longer do full body the following days, because the part you emphasized can no longer be hit. And, if you emphasize a different muscle group every day thereafter, you will quickly run out of muscles to train in the full body portion of your workout, and things start to get sort of complicating as to when to add in those muscles again. How is this addressed?
Flat feet fucking suck!! I tore my ACL because of my flat feet while playing basketball. It was a simple harden step back but I landed with my foot flat instead of on my toes. I need to chill with ball after learning all about the effects of flat feet. It sucks because I was blessed with everything else,I’m 6’4 with 6’8 wingspan. And I’m a basketball junkie.
I was always very very fast and athletic. And my whole life i always wondered what i would have been or would be if i just had arches. Its so painful and hard on the joints. Not to mention the aches and sharp pains in the arches of the feet. Oh and hip flexor pain.
Lot of bullshit I cannot leave I watch all this video cry cry
I’m following the beginner calendar’s plan, but this is too hard! In the second exercise I couldn’t get up, there was just no way. It was a bit too frustrating.
Made it to day 5 of the beginners calendar which is more work than I had ever done for my body. I did the other video listed for today but by this one I was pooped. I’m still really proud of myself for coming this far. Thank you for putting this out for free and for being so kind to all your viewers and giving me the motivation I need to keep going
ur rly gonna say the perfect leg workout doesn’t including leg press or extensions?
Thank you, Cassie! You are teaching me a lot to improve myself, I am becoming stronger not just physically but also mentally. I am improving my English skills as well.:) You are great! ��
I legit cried through this entire thing, so many I couldn’t do �� crunches are tough for me
Anyone: During the Twisted Crunch (beginning at 6:00) I can’t pick my lower back up off the floor. Is there anything I can do about that? Or does it just improve with time and persistence? I feel like my upper and lower abs are improving and my middle abs have no strength at all.
Real talk. How do basketball players benefit from weight lifting? It seems to me like cardio and technical drills are the main ways to maximize efficiency.
This was so helpful! I am a ballroom dancer and a server in a restaurant and I have had a flat feet all my life. Not one of the doctors I have went to ever talked about strengthening the muscles under my big toe or the other one you were talking about. Never have have they recommended simple excerscises like these ones to try to correct it. Only expensive insoles.
What I try to do to eliviate the pain is that I roll my feet on a ball everyday and try to wiggle the joints in my feet and toes beginning with the ankle joint. And it still hurts every day.
Do you have a tutorial for the opposite problem, high arch feet?
You do 4 sets of 25 reps, 10 reps, 5 reps, 5 reps? so that are 180 reps and then some other work also? how often do you want to train legs per week, only once?
I loved this video, it wasn’t too hard but no too easy either
HI Casey! Was wondering what beginners modifications would be for some of these moves? Especially the 3rd and 5th one? I couldn’t really do them while maintaining proper form…
this video solved my year long problem. thank you so much…
I would love to know how this applies to a woman’s workout where I am looking to lose fat and have more lean muscle rather than bulk. Love that you are including more workout approach videos. Really appreciate the scientific approach of all your videos.
Sorry but it’s impossible for beginners! I don’t have such a strong spine to do even half of it!
What can you do if you have issues with your spin, What leg exercises can you do for that instead of loading weight on your back to do squats.
nice video, made me laugh and gave variation ideas for my leg day because that is soooo repetitive
You are not only gorgeous from outside but way more gorgeous from inside. Lot’s of love.
I’m a beginner, could you do something a bit more simple. I’m on the Keto diet and loving it. I need to loose approximately 30 pounds and I want to exercise more. Right now I’m running stairs, walking and some dumbbell upper body workouts.
Sadly this was one of the last videos I watched before I stopped working out cold turkey last year and now it’s been a whole year since. Long story short, I suffered a major burn out from work and lost my motivation/energy to do anything. But I think I’m starting to come back around ����♀️
Does Custokebon Secrets really help to lost a ton of weight? We’ve learn a lot of good stuff about this popular lose weight secrets.
This isn’t beginners for me at all! Here I thought I was intermediate yet I’m struggling to do these… Can’t wait till I’m strong enough to do all these moves!
Yes, I too am guilty of jumping through diet plan to others as well, I do believe that I need to have tried every single fat reduction program that was available, but in the end not one of them helped me to reduce and keep the weight off. I ended up trying for the very last time with the Custokebon Secrets simply because my cooworker who told me unbelivable things about it and so far to date I have successfully dropped 17 pounds in 4 weeks!
Barbell squat: 2:55
Barbell hip thrust(better strength option) or glute/ham raise 4:51
DB bulgarian hi/low split squats 7:59
DB tke drop lunge 10:05
DB gobleg abductor lunge 11:18
Hip band abductor goblet squat 12:19
Overall workout 13:06
Jeff, I’ve been having knee issues while squatting. I kept thinking it was my form. It was driving mad. This video has saved me. I took a picture of my feet, sent it to my Dr. And, yes, I have flat feet. While it sucks having flat feet, at least I know what’s the problem. I really appreciate this video. Going to start exercising my feet and getting orthotics. Can you make a video on “how to squat with flat feet?” It’s going to be like learning how to squat from scratch. Thanks again!!! ����
I do have arches, but I think my left arch is stronger than my right arch because I’m having problems with stability and glute engagement when I do right half squats. I’m going to do some of these exercises with my right foot to see if it makes a difference.
hey coach first thanks for that effort, I just want ask u if u have a personal application calisthenics workout of curs for basketball drills and jumping high programs and physical condition program.
thanks for your work again.
Cassey really did us dirty by making this day 5 for beginners
Thank Cassie, I was really able to push my body to its best ability. I’m going to keep training until I can be more graceful and do the moves fully.
Everything was cool until he said “CORE” which doesn’t exist planks are nothing special.
This certainly explains a lot. Also flat feet make a lot of shoes incomfortable. That alone is motivation enough to try these exercises and get rid of that discomfort. Much appreciated!
I super enjoyed this series, it’s getting a workout in but being distracted by motivational talk, I’d love another one
Day 5 videos done! Wow.. took me an hour to do them because I took some breaks and couldn’t find the motivation, but I got it done, finally! I find that I do these way better in the morning if I’m on a time crunch because I’m less likely to pause and get distracted.
His butt was sticking out a little bit. Shouldve lowered it some more
doing the beginner calendar on my quarantine but i couldn’t do all the moves �� especially for the crunch, my neck hurts and my body tremble �� but here i am done day 5 ��
Do anyone know about Custokebon Secrets? Does it really work? I hear most people lost their weight with this popular weight loss secrets.
That was sooo hard! (Beginner’s calendar here) but it’s an excellent way to see how strong you CAN become if you just keep at it! It’s a good goals video! Thank you!
I find working out 2 or 3 times a week at 80%, doing a mixture of body parts, upper, lower and core with at least 15 minutes of stretching afterwards is the most satisfying. This gives me the best results and a nice feeling afterwards with total body toning.
Once a week I do upper body to failure and once a week lower body to failure, but I don’t plan on it I just do it when I feel it’s what I need.
Once or twice a week I just stretch and do a little core, maybe a little cardio or exercises I feel I haven’t done lately, or try something new??
I skate and walk when I can and work physically a few days a week.
I’m 60, doing healthy keto with intermittent fasting and I’m loving it.
I went from 320 lbs over 2 years to 195 lbs, so now I just keep changing things around keeping every workout different.
Thanks Thomas, you and Dr. Berg likely saved my life, it’s certainly more enjoyable and satisfying.
Great content, as usual. Well presented, ample information, and (best of all) very pithy. One question, is there any drawback from doing a full body work out (balancing for weekly volume, and intensity) every day (7-days a week)? I love to workout and have loads of endurance and focus. I’d like to work out every day, 7 days a week if I could, but I worry that too much of a good thing is a bad thing. As Ben Franklin put it, “everything in moderation, including moderation.”
I was born with flat feet. I find it very hard to do push-ups. Could some muscles in my upper body have gone to sleep, like my gluteus?
This is very interesting. As an 61 year old who has lifted for 40+ years I moved to this style without any particular data (or guide) when I got older I just “listened to my body”. I just need to get more intensity because I’m cautious of getting hurt.
My abs could not lift my back off the floor like that (referring to moves 2, 3, & 5)… Is it really possible for certain bodies to get to that point? Sometimes I feel like genetically I might be screwed.
as someone who Has Played Basketball since 1998 and Lifted
as well since then this video is complete TRASH!!!
I have flat feet and I did that exercise with the quarter only I did it when I walked. I actively forced myself to have an arch while walking and it’s helped me a ton in using the pad of my foot to compensate for my flat feet.
YOUR TIPS ARE REALLY HELPFUL WITH ONLY SUCH A SHORT VIDEO!!! I LOVE THIS CHANNEL AND KEEP GOING MAN!
Basketball top 5
1. Box jumps
2. Plyo push-ups
3. Muscle ups
4. thruster
5. Plank
Baseball top 5
1. Thruster
2. Weighted chin up
3. Front squat
4. Box jump
5. Wood chop
Football (American) top 5
1. Thruster
2. Clean
3. OHP
4. Front squat
5. Sled push
Hockey top 5
(Same as football)
Where is the real difference between duration and volume?
I understood from the explanation, that volume means “number of different exercises for one muscle group or number of sets”, but this will automatically increase duration if you don’t cut back on the duration per exercise.
Could anyone give me a good example how to really differentiate between the two in the “real” meaning of “volume”?
Thanks.
here’s my input:
Step 3 Requiring support from others on your smart phone seems like a distraction to me. Next thing your exchanging messages during a workout….which I see far too often.
A workout partner is fine but, unless you have good reason, leave that phone in a locker.
Step 4 Safety is about safety and not intensity.
My replacements:
1) Use a stopwatch to time your rest and use rest times as a variable. This will stop you dragging your ass around the gym.
2) Music. The right music will help, but better still is to update your music regularly (scientifically proven that new music has a better response).
3) Don’t just track your progress, pre-plan what your going to achieve in your next workout. Dorian Yates did this.
Personally I write the numbers in pencil and write over them in pen during the session.
4) Occasionally use the Rep-Goal method. Target completing a specific number of reps in as few sets as possible. You take each set near failure. 35 reps might be 12, 10, 7, 4, 2, but the following time you achieve 13, 10, 8, 4.
This is to help you maximize every single set.
5) Finally, occasionally complete a challenge. This might simply be 100 pull ups (no kipping) back to back with a 100 reps on the bench press. This is to build mental strength to help you train harder when training normally.
I see far too many people wasting time in the gym and then ending a set far too soon. I hope my added tips help to ensure your not one of them.
It’s shoes, it’s fucking shoes. That is why people have flat feet. We only spent a couple million years evolving without shoes..
can you do a video on reactive hypoglycemia and how I should exercise? Please I really need to know
This is so brilliant and well-explained. I’m beginning to employ this and I feel better about my workouts and my results than I have since my peak level of fitness activity, almost 20 years ago in college and the military. I’m a little unsure of the distinction between volume and intensity but I’m treating volume as the overall amount of exertion / effort and intensity as (generally) the peak weight resistance. Anyway thanks for your insights!
90% of people watching: oh cool exercise
10% of people watching: I’m actually going to do that
Get Your Free Instant Vertical Guide: http://ilovebasketballtraining.com/jumphigherfree
I’m trying to go juco never got too play in high school due to football and baseball coach said I wouldn’t have enough time but I have the skills any help anyone?
I didnt hear her say switch during the last move ���� i kept going on the one side
Hmmm, that’s hard!!! I have a good laugh!!! That’s about it!!! Thanks Cassey!!
on day 5 and i already can do a proper roll up. im surprised how strong my abs are!
Beginner’s day 5… Oh boy my abs are dead. Working towards one day getting through this with back long and legs straight! For now, getting through it at all is good enough haha.
#1). Kettle Bell Deadlift (or 1 dumbbell).
#2). Goblet Squat (can use 1 dumbbell by grabing the weight plates).
#3). Kettle Bell Row (can use a dumbbell as well).
#4). Push Up.
#5). Plank.
Where are my army grade infrared vision goggles need ’em to locate these guys:D
Exactly what he pointing out knee issues few hip issues can get lot a back issues
Problems with being Asian pretty sure 50% Asians have flat foot
Why oh why is this on the beginners calendar? I can see some comments of people saying it’s made them motivated. I feel frustrated and have a very sore neck ��
Pffffff! After the first video, this was haaaard.
Day 5 done! 5.6.20.
Can a 11/12 year old boy do these and are they allowed to use weights with proper supervision?
this video tought me more than orthopedics have my whole life! i have flat feet, went to the doctors countless times, had orthopedic insoles (store bought and custom made), but nothing ever helped me. even tried the walking on sand thing. i never knew these things before now. thank you so much, i will try these exercises!!
Hmm i switched from full body 3 sets every other day to an upper lower split training (4x week) because i was having issues with recovery on full body.
Oh yeah. You can do all that in 30 mins. What a joke:D full body workout with emphasis of 1 muscle group. BIGGEST LIE EVER.
This was new to me: The idea of reducing intensity and increasing frequency!! Only max. 80% intensity, so that you can train full body (almost) every day!! Expand on this please e.g. how many exercises for each body part? How many sets and reps? And how does one fit in some cardio-HIIT?
My 6 day routine:
Day 1: PUSH
Day 2: Bicycle 30-40 min.
Day 3: LEGS
Day 4: Swimming 1.000 m.
Day 5: PULL
Day 6: Running 5 km.
>> Repeat cycle << I realize I should consider making dramatic changes, especially regarding my gym-routine. Wonder what DeLauer would suggest!?
wish i’d seen this years ago.
Serves me right for not searching the channel better
Thanks Jeff
Hey there I was wondering how many reps and sets? Let us know when you can!
Just imagining Jeff bending over with his ass in the camera to show him hamstrings with the muscle markers ����
My chiropractor told me that I could do nothing to change my feet except get orthotics, but now I’m skeptical about his advice (chiropractors).
Great job! Agree with TheFocker, such an under rated channel! You have the knowledge and everything on your hands to be successful with this, I always get new informations with you! Try to improve your camera angles, add titles to the exercise and do better quality videos and you will be on your way to a famous channel/youtuber!
DeLauer,
Very useful video, you & your crew make great content.
I would appreciate an elaboration on the second phase.
Basically want to know your thoughts on choosing a pattern, if any, on Body Part emphasis?
(e.g. “Upper/Lower/Upper Back/Lower/Upper…” or random/no pattern)
Thank you in advance.
Is there a way we can do leg exercises where we are specifically hitting the lateral quads?
Thanks for the tips, Brad.
You have a great body, mate.
Inspiring.
My arms are weak… and small! Can you please recommend any good exercises to build them up faster?
Thanks again…
(Subscribed)
I like how you explain which muscles your using before the workouts.
Thank you for this video, I’ve been training between 1 ot 2 am this week and it’s my leg day today. Gonna do this cheers
I don’t have these equipment neither the money to buy nor to go to the Gym. What should I do?
I think you also have a flat feet athlean x i may be wrong but thats what i think
Wait for the barbell squats do we decrease the weights when we increase the reps?
For the squats workout, what does RM stands for? 25 RM, does that mean I have to do 25 reps? Thanks
I have one flexible foot like I can do pointe dancing on that leg but my other one its flexibility is just g o n e doesnt hurt or anything its just hard to wear heels
U really know what u talking about but it don’t work for every one sorry we want bog muscle that look and is powerful not some skinny legs to ride push bike dwrl
You’ve done legs, arms, back, shoulders, chest and abs. Do forearms, neck and calf exercises. Also, do a video on what we should eat after and before, and what we should eat every day plus do a video on stretches, what are the best. If you do that, your channel for me is complete. I love your channel by the way, keep it up!
This is just superb, I’ve been looking for “full body workout for basketball players” for a while now, and I think this has helped. Have you heard people talk about Nanackson Guardo Philosophy (do a search on google )? Ive heard some pretty good things about it and my buddy got amazing results with it.
It is good the first and second times but I like to redo the workouts a lot and the chat starts bugging me.
Why have my podiatrists and P T s never mentioned these easy exercises, I can’t wait to get started today, thanks Jeff.
best fitness gym channel.. 1st time i saw ur video i thought u were Johnny sins u almost 95% look lik him no offns
Does the rectus femoris get hit enough with the back squat considering it’s also a hip flexor or is it active insufficiency?
What is the best product or brand to lost a ton of fat? I read loads of great opinions on the internet about how Custokebon Secrets can assist you lost tons of fat. Has anybody tested out this popular lose weight diet plan?
Good video. I learned a lot of useful information about ways to add intensity to workout routines.:)
whats your best recomendations for achilles/peronal tendonosis ive had it a year…
So this might be a dumb question, but for example if I normally do 3 reps of 10: are you saying I should be doing reps of 5-6 or 5-6 reps of 10?
What is Custokebon Secrets and how does it work? I hear a lot of people burn their fat with this popular weight loss diet plan.
Can you please explain exactly your workout 7days a week that will be more clear
I don’t think this should be on the beginner’s calendar. I could barely do any of them, so I kept getting discouraged and spent most of the video taking breaks. This is the only video so far where I haven’t felt good at the end, because even modifying the moves I just can’t do them.
I find it hard to get my legs back off of the ground for exercises such as the single-leg crunch. Does anyone have any recommendations? Because it feels like I’m not working anything but my back also feels as though it is stuck to the ground.
I tested this by accident and was shocked at the results.
I have muscle atrophy above my right knee which causes issues in my stance & balance. I got it from years of bad habits & ended up injuring the knee as a result. Physical Therapy gave me home work. At my gym, I couldn’t lift 10lbs with only my right leg in a seating quad extension. I trained both legs simultaneously with 10lbs for two alternating days, 12×2 (12 reps, 2 sets) and by the following week, I lifted that 10lbs with my right quad without issue and was able to advance in weight without risk of injury. I was shocked at how fast I progressed with a crappy Holiday season diet and going so easy on quads. I did not other quad training. I worked hamstrings at the same time, with about the same intensity.
I’ve adapted my whole gym routine to follow this method. I do about a full body routine at 70-80% of my capability in exertion, still feel sore the same/next day & alternate weights and cardio days. I’m seeing phenomenal results compared to when I was doing HIIT (pre-injury).
Mindset adjustment: Setting limitations is just as important as setting goals. You don’t have to kill it in the gym daily to see results.
So much for the boat “crunch” and twisted “crunch”! Girl those were full sit ups!:’D definitely had to modify those! Anyone else’s back pop when they do sit ups?
Hey Thomas �� I’m hearing a lot of talk that full body workouts are better long-term vs body splits per the science study coming out. Of course I would love to hear what you’re saying about the science. I pray you read this comment ��
My fiance won’t listen to me, but I’m sure he’d listen to you.
Hi Thomas I would love to see this expanded on maybe with an example program worked through. This style of programming really makes sense to me from a logical point of view I’m just struggling from an implementation point of view (exercises, sets, reps etc for a week) thank you.
I really love listening to tips and mindful dialogs,they help a lot thank you! But this workout It has been so intense and hard as a beginner �� omg this morning I thought I could not get up from the bed �� but you know what… I’m going to stick to this routine and your calendars! Your method Is effective, involving and funny! Thank you ❤️
It’s still shock me just how a number of people have no idea about Custokebon Secrets (do a search on google) even though lots of people lost a ton of weight with it. Thanks to my buddy who told me about it. I’ve lost a lot of weight.
I don’t have flat feets technically because I have space under arch but an orthopedist said that they are kind are thin. So the result is the same and I have a pain in my knees (internal side). So I don’t wanna do dead lift or smth cause I have way more pressure on knees cause of incorrect position. Thanks for the video, I will train these muscles.
It’s still surprise me just how many people have no idea about Custokebon Secrets although lots of people with it. Thanks to my mate who told me about this. I have lost tons of fat.
This is the video that got me working out rip rich thanks mike whenever i fall off i watch this vid
So how many reps and sets of each body part would be an ideal full body? I need some sort of point of reference to go from.
What things i can used if i don’t have kettle bell? Someone please answer
Hey Thomas your channel is amazing with all the information that you provide and I’m hooked on it and tell everybody to check you out. I wanted to know if you can do a video on f45 training. Specifically if it qualifies as HIIT work out the way you defined it in your past videos. Thanks so much for your consideration
All this guy does is advertise go here by this sign up to my online this do this he spends more time selling yourself then talking and helping other people
I love your tips Cassie! Thank you so much for the inspiration and these great (and very difficult for me) workouts! They are very helpful <3
So, one more time I am being reminded to strengthen my glutes to prevent other hamstring injuries. Great reminder! ����
your opinion on lazar angelov,jeff seid,greg plitt.i mean when i looking to them i believe they are perfect but in your opinion what they can omprove more?
Thank you for the video, very helpful and well structured ��
I wonder if it’s ok to use the machine for adduction and abduction instead of doing the one with the band ��
excellent…. yes do more content like this, great way of explaining a split… awesome
Very good advice, but I am going to have to do the video several times to take it all it. I love your videos, thank you Cassy.
I like your approach but can you please tell me how many series and repetitions should I do every day
The person that practices becomes an expert…. I rested a lot, but I showed up
Hey Jeff! Does the word “times”in the video description mean “sets”? If so, which is better: 1 set per day or an unequal number of sets per day (e.g. in case of twice / week: 2 on one day & 0 another day; or in case of thrice per week: 3 on one day & 0 another day / 2 on one day & 1 another day). Could an unequal number of sets potentially prevent my body from adapting to these exercises and thus prevent plateauing the strength gains in the arch support muscles & /or create a better mind-muscle connection?
Also, the VIDEO itself advises doing the “quarter exercise” AT LEAST 3-4 times per week, but the video DESCRIPTION says doing it 2-3 times per week: I’m confused!
Can you show a full body work out so I can understand what I need to do to get a full work out. I do some exercises to strengthen my back and thighs but I know that’s not enough.
Thomas, I am curious as to maybe diving a little deeper on the part about “emphasis” days.
I get emphasis as in one of the 4 options for that muscle group, could be an emphasis day.
But you didn’t go very deep into the frequency or goal behind the emphasis.
For example: I assume that if I wanted to spend 75% of my workout focused on weight loss and toning, then I would do Full body HIIT/high rep type of workouts. But what if I wanted to maintain a muscle size or grow a muscle in the process like my shoulders. Should I spend 4 to 6 weeks doing a full body hiit/high rep workout with every other day or twice a week focusing on lifting heavy (volume) for my shoulders?
Basically how to optimize this appropriately to achieve a single or multiple goals at once. Instead of focusing on weight loss and tone vs muscle gain and such.
I train usually full body everyday with 10 reps. 1 time only. My goal is 2 things: look good and more strength (im a skinny guy, btw). But even though im only doing 10-12 reps on “each muscle” (full body) when i look into the watch it’s already been like 40, 45 min im in there. All the Huge guys in the gym and everyone always say its about like 3, or 4 sets at least. Should i change it?
Any recommendations for footwear whilst training, I’ve just brought my first pair of xero barefoot trainers so giving that a try? What are your thoughts are barefoot footwear also? Thanks
Great stuff. Definitely need more on this approach, thank you.
Can you give someone examples of your workout? How many sets and reps would you do for every muscle group? And do you do different exercises everyday?
day 5 of the beginners calendar here!! I enjoy almost all the videos except so far I did not like the 5 moves to series.. this in particular was way too hard for beginners:c the last two moves were impossible and she didn’t even say any easier way to do it.. but its okay, I really tried my best!! STILL HERE TO PULL THROUGH!!!!
One of the most important part of a basketball player is the hamstring. Strengthen it as best you can.
Good article. Waited a long time to see someone actually tackle the forgotten body part. Also good to see you have low profile arches like me
Not sure if I would like this type of routine.. I actually like being sore! So the emphasis on one part wouldn’t be to failure either?
Hello everyone, first of all, that is a great video with great ideas and I can see myself doing it, second of all, I dont know how to start. Can you suggest me a program that goes like that, exercises and combination body parts in that day?I am a beginner and i want a program to lose weight and put some muscle with this idea. Thanks for your time and have a great day/night.
I went from sitting on the bench and scarcely being able to dunk to calculating numerous dunks per game, being a beginner, and winning the state championship right after using this vertical jump training “Jumοnοz Azb (G0OGLE it)! I have attempted many vertical jump programs however this one tops them all..
Been watching your videos for years, just wanted to thank you for all your great work, your creativity and positive energy you are my idol <3
U r my favourite athlete..I am big fan of y brad..nice dude..
Can you do a video like this just at home? Because that I can’t get in the gym
I get motivated and feel better every time when I watch this video. Thank you Cassey!
Thank you for helping me get and feel stronger, mentally and physically:)
Hey great video. Did you ever make one for beginners? Making your own workout schedule can be a daunting task for someone who has never went into a gym or followed a routine. Thank you
coach rock make a video how the big men get better in the post moves
This workout felt tiring but it didn’t make my legs feel like they died inside… until I couldn’t get up the stairs in my house. I never felt so wrong.
4 minutes until I see the first exercise �� I get you want to go into detail on the knowledge of each exercise. But please stop waffling
What’s the hamstring machine called he used? Don’t think my gym has one…… ��
Hey Jeff I got a metal rod in my left leg from my knee to my ankle with screws in my knee and screws in my ankle.Tried doing squats but it hurts when I bend my knee,is there any exercises I can do for legs without bending the knees? or any exercises that you recommend
Thank you
Very informative, now I can change up my workouts��
Am I stupid?? I really dont understand the first exercise, well at least not how to perform the numbers of reps and sets, please help someome?
This is my first experience with pilates and it is greattttttt… lovin it
I have just started following ur beginner’s calendar, oh God it’s tough but hope it helps! Been struggling with my body, thank you so much for inspiring me!
2 Minutes Of Silence For Those Who Are Still Skipping Leg Day
You can’t FIX flat feet unless you have surgery. These exercises can help strengthen those foot muscles that may lessen pain and injury. My flat feet are hereditary. And I remember they day they completely collapsed. In 5th grade walking in NYC, worst pain ever.
This really motivated meee thankyou so much���� I hope you have a great day whoever is reading this and if you don’t then keep going. You’ve got this!
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How would you add mobility training into a workout plan, do you do as many days mobility training as you do regular workouts or do u do them on the same day. And by mobility training I’m talking handstands, planche and stuff that ido portal does
Can you do a 1 leg Bulgarian jump squat or any jumping if you’ve had a torn meniscus and now have arthritis?
I’m 300lbs, have flat feet, and excising is so unpleasantly painful I have just given up. No matter how many arch supports I wear nothing changes. Top that with working retail and the unforgiving concrete floors? Suffice to say: Motivation is non existent.
Me: I have knee pain when I squat
Jeff: the muscles in your big toe are too weak
And that’s why Jeff is the best coach ever, no sarcasm here.
glad I stumbled onto this video helps me understand a bit more!