Table of Contents:
How to Do Leg Extensions | Julian Smith, The Quad Guy
Video taken from the channel: Bodybuilding.com
The Secret of a Ballerina Legs Extension IS STRENGTH
Video taken from the channel: Lazy Dancer Tips
Secrets To Have Better Leg Extensions
Video taken from the channel: RPM Dance
How to do a leg extension
Video taken from the channel: Monika Gym
get higher extensions in 10 minutes!!
Video taken from the channel: dancingwithmackenzie
How To: Leg Extension (Cybex)
Video taken from the channel: ScottHermanFitness
The RIGHT Way To Use The Leg Extension For Big Quads! (FIX YOUR FORM!)
Video taken from the channel: Mind Pump TV
How to Do Leg Extensions Benefits. The leg extension targets the quadriceps, which are the large muscles of the front of the thigh. Technically, Step-by-Step Instructions. Set up the leg extension machine so the pad is at the top of your lower legs at the ankles.
Common Mistakes. Avoid these.How To Do The Leg Extension Sit up straight on the leg extension machine – imagine you have a seat belt pulling your waist into the seat. Adjust the pad so it sits on top of your shins.Here’s how to do this leg extension alternative: Stand upright, engage your core, and hold your hands at your hips.
Take a big step back with one foot and then lower your front knee to a 90 ° angle, so that your front thigh is parallel to the ground. Your front knee should be directly above your ankle.Tina Turner has some of the best legs to walk this earth (so good, they’re reportedly insured for $3.2 million). What exactly makes them great?
The definition How to Do a Single-Leg Leg Extension.If you are looking to still be able to do leg extensions without using a machine, here are a couple options. Natural Leg Extensions. This exercise is called natural leg extensions because they mimic the movement of the leg extension machine without having to use a machine or any other external resistance.
Your body will provide the resistance.All you need to do the leg extension exercise is a dumbbell and a chair. HOW TO DO IT: Sit on the front edge of the chair and grab the sides of the seat. Hold the dumbbell vertically between your feet so the top end of the dumbbell rests against the top.
At least with squats and lunges, your hips extend as you lift the weight. Because the hips are in a fixed flexed position, the seated leg extension is worse than the squat and lunges for the RF. The natural solution is to do a leg extension while your hips are already extended, or while you’re standing straight up.
Whether leg extensions are a good fit for you or not, work some of the best quad exercises into your workouts (like the surrender). For well-rounded quad strength, performance, and injury prevention, the key is incorporating a variety of exercises into your routine.The choice of whether to do leg extensions and how to do them should, like any exercise, be tailored to the needs and physiology of the individual. With that in mind, there’s this old Borscht Belt joke. Guy says, while repeatedly extending and flexing his lower arm, “Doc, it hurts when I do this.” The doc says, “Then don’t do.
That you should do leg extensions instead of exercises like squats, deadlifts, split squats, lunges or leg presses. That it alone will build you awesome looking quads. That it’ll even play a major role in making that happen.
That you won’t be able to build awesome legs without it.A good exercise to help improve leg extensions is to place one’s foot onto a high barre. Using the muscles underneath one’s leg, or hip flexor, dancers can raise their leg off the barre.
Then, dancers should make sure to keep their leg turned out and their supporting leg straight.The leg extension is not meant to be a compound movement so it’s recommended to keep the weight light to moderate since the leg extension places the knees is in a potentially compromising position. The leg extension is a great isolation exercise for the quads. Watch: How to do the leg extension.
To simulate leg extensions, simply fasten one end of the resistance band around your ankle and the other end around a stationary object such as a bench or chair. Sitting on the chair, extend your.How to Do a Beginner’s Lying Leg Extension — Prone Lie on your stomach with your elbows bent, your palms on the floor even with your shoulders, and your lower extremities extended. Keeping your forearms resting on the floor, drag the points of your elbows into the same direction as your feet, in other words, away from your shoulders.
Hello everyone, since I am stuck at home and can’t go to work because of what you know – what I’ve been thinking of doing a lot of leg extension / curls sets every day. I have a universal machine that can do some basic exercises, so in theory I can get out into the garage 2-3x a day and launch a ton of leg.
List of related literature:
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| from Dance Teaching Methods and Curriculum Design |
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| from Arnold |
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| from Strength Band Training |
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| from Residential Code of New York State, 2010 Edition |
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| from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult |
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| from Pilates Anatomy |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Yoga and Scoliosis: A Journey to Health and Healing |
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| from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners |
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| from The Shaolin Workout: 28 Days to Transforming Your Body and Soul the Warrior’s Way |
144 comments
I saw jay cutler did it with his toe pointing outwards in his vid.. im confused. Help me!?!
Thanks for this video. I need to rebuild my quads and the leg extension was my go to machine for what I want. You clarified the need on how to do it right and negate those who insist it is not a good idea.
If you turn the volume up high, the talking is a reasonable volume but the exhales are absolutely ear shattering
Thank you for your videos! But I’d like it if you can show how to do leg machines like this w/out machines? Since I work out at home and only have a bench and weights not this or hamstring machine. Thank you
Thanks man, you’re a great teacher, covered every question I had and more!
Not only is the knee a hinge joint, but you got the toes in/toes out thing backwards and trust me, It makes a huge difference. There is a lot of good in this video, but don’t start speaking on things you’ve never done or things that are debatable. It makes you look less informative and more opinionated. Easy way to get yourself dismissed by other people in the fitness world.
I cycle and do plenty of leg extensions supersetted with leg curls, the gym has both nautilus and cybex, to be honest i find the nautilus extension more comfortable, have you spent time with the nautilus?
Awesome video! Would love to see a video on seated and lying leg curls.
Could you do one for seated ham curls? I always have to slouch and slide to the edge of my seat somehow. Like my butt never fits inside the seat if u know what i mean haha
This was great, can you do one distinguishing the difference between lying and seated leg curl?
hi Scott.I have a question. why do my knees hurt when i do this exercise.
Would love to see a video on your tips and queues for the leg curl too
Great content as usual coach.. can you demonstrate the optimal way to perform dumbbell leg extension for workout at home. Thanks��
this 66 year old man will experiment with the principles outlined, feel quite positive that will partly recover my strength and speed potential…..thank You!
It’s the cues you bring that make you truly 1 of the best in the biz!!
Excellent young man! Great advice for someone my age. Great teacher!
�� CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!
People say this exercise can damage your knee, but if you set it up properly, you shouldn’t have any issues! Make sure you check out my latest video regarding extensions!
Are Leg Extensions Bad For Your Knees? | Do They Build BIGGER QUADS? https://www.youtube.com/watch?v=ndKAF-VUhzM
Danny’s stuff is greatglad he is part of the Mind Pump team!
sei fantastica, simpatica ed efficace allo stesso tempo. le mie allieve ti seguono:) e ora anche io
Trying to find a gym with quad curl machines they all tell me it’s bad for you ��
Thanks Danny!
Great information as usual.
Awesome leg and calf development��
I’m surprised you didn’t mention flexing the foot itself if the toes are pointed and the foot is not flexed into a 90° position in relation to the shin I noticed that it hurts the knee to perform the exercise, but if you flex your foot before starting the movement then it doesn’t hurt the knee at all at least for me anyways. I see a lot of people doing this exercise with the toes pointed or the foot not fully flexed.
1 Scott, thank you for providing your knowledge with us.
2 Average people who say it is a dumb exercise have weak knees and not a proper form for sure.
3 Dont do anything you watch on Athlean X. Jeff is a great trainer, but you can’t do those stupid looking exercises in every gyn full of people unless you have your own gym.
4 Jeff has hundreds of videos saying “this exercise is killing your gains and stuff, but is always better to do them anyway for gains that not doing it.
5 Soccer/Football players like Bale, Cr7 and players with strongest and fastest legs do them for strength, speed and muscles. Their therapist and doctors who watch over them and have more than 30 years of experience do not stop them from doing it, cause they do it in a propper form and dont get injured.
Like the cues, especially the one on foot rotation; I tore my meniscus on one of these machines! Would love to see a video on cues for a declined sit up.
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Thanks for the video sir!
One machine I see in many Gyms is the “Rotary Torso” gizmo, in which one sits and twists their body. It seems kinda harsh on the spine. Could you consider going over that machine in a video topic and maybe what to do instead?
Thank you!
Thank you for covering this. I like doing leg extensions, thank you for the tip on foot positioning.
Love your videos!
I sometimes feel the muscle burn in my shins as well as my quads and occasionally just my shins but not my quads?!? Would that be the back rest placement?
Everything you said is correct…… now before you pull engage the quad first….before you pull…..that motion disengages the initial load to the knee…….nice information.
You’re an excellent teacher and once again a really helpful video��!
Very thorough tutorial. Just a matter of time before we hear you on the podcast!
That gym almost looks like Moffett Field NAS DOD Fitness Gym. Is it? If so I don’t think you’re supposed to be filming exercise videos from there. I could be wrong but the gym does look familiar. Where are you located?
LOL, he expects us to believe he is using weight close his body weight with those tiny legs? Hahahahahaha
My gym does not have a leg extension machine, is there an alternative?
Good information. People always have opinions on the best way, but I’m all about the way to do things to prevent injury. Especially to the knees. Is this your same opinion when using the seated leg curl machine??
Absolutely love your videos, especially how you combine them with actual ballet movements. Keep up the amazing work:)
Thanks I’m following through the intermediate program online
Oops
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Hi Danny! Would love to hear your view on strive machine and how to use the varying levels to help build the quads further (Level 1,2,3). Thank you! Love your vids so glad I found you!
doing this exercise for 1000 time with heaviest weights was always the easiest bit
I love this machine. The looks on the other women’s faces is priceless when I get off the machine. They go to use and happen to see the weight is set at 170lbs. She has to do a double take ��
Is there a setting where you don’t go “SEEEEET” before every rep?
Try using your finger to point to where exactly the muscle it’s hitting next time
great video now one for leg curl machine both lying and sitting maybe discuss the difference between them too
I’m glad you removed your t-shirt, wouldn’t want it getting in the way when doing leg extension ��
Ron William explains to start off from the hip flexors then extend to keep the pressure off the knee joint that’s were everyone goes wrong in this exercise
I’m just starting working out and your videos are just what I need, short, informative, motivational! Thank you so much!
What type of barre bar do you own, and where can I buy it? Thank you!:)
Can this make your obliques grow like deadlifts and squats?
Thanks Scott. Being a fellow PT, I found the info useful.. And to the people that complain about the the leg extension machine. Your obviously doing it wrong and not in proper form. It’s a great isolation exercise for the quad’s.
I did this exercise through the summer and spring, and this winter I have had no episode of loss-of-strength (or endurance) in my thighs when skiing. As opposed to two years ago when I tried to be political correct and not use this machine.
For me as a skiier telemark and alpine, offpiste and onpiste any bar bell squat and seated leg press is just waste of effort compared to this leg extension exercise.
leg extensions are not bad for your knees. people (in most cases) complain about pain in the knees simply because of the weight they are trying to lift with poor form. you don’t need to do max efforts on this machine.
What happen to the “And as always, more good stuff is coming soon. Later guys”?
Hi Cheryl! I am so happy I found your channel! I’ve been looking for ways to help my 12 yr old daughter increase her flexibility & strength. She’s been battling both Sever’s Disease & Osgood Schlatter’s & I hope these growth plate issues are nearly behind her. She is sooooo close to her right splits but her left is just not progressing despite stretching & strength exercises & PT. I can’t wait to show her your channel so that she can improve her technique, strength & flexibility! I love your videos & positivity & sense of humor! Thank you so much!!
Hello all!!.
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Is this bad for my knees? I have some knee pain in my right knee and I can feel slight pain for the first couple of reps but goes away after that.
GREAT VIDEO! SO many people in the gym doing these incorrectly. One thing though…you referred to the knee as a pivot joint. It’s actually a hinge joint.
I was just diagnosed first with osteoarthritis in both knees and then, more specifically, with bilateral dysplasia patella. The orthopedist decided to send me to physical therapy to strengthen particularly the quadriceps, something I tried before and it neither helped the pain in my knees I have had for the last 2 years (or the pain in my hip/lumbar region referring to the entire routine which has found to have no bone related issues). I have fibromyalgia, although, even with that I have always had a high pain resistance, and my knees noisily crunch when I bend them, indicating cartilage being damaged. I used to do both gymnastics and martial arts (kenpo karate) and would like to strengthen my muscles at home, because that doctor will not give me steroid injections or another option to reduce the severe pain I experience, especially when doing squats, kneeling (standing up after kneeling) or lounges. Stair stepping is torture for me, but I live in an upstairs department so I do it anyways. I often have trouble with balance these days and an MRI indicated I may suffer from MS, but was inconclusive thus far. I don’t just want to let myself go. Is there anything you can suggest besides a second opinion to reduce the pain or avoid pain while strengthening appropriate muscles?
leg press is better. Squats and lunges for hamstrings and glutes. That’s all you need for the legs
Probably the worst exercise you could do because of the bad pressure on the knee joints
Leg extension machines place unnatural stresses on your knees. If you compare the dynamics of a squat or leg press or any natural activity such as walking uphill or upstairs or standing up from a sitting position, you’ll see that the maximum resistance occurs when your leg is bent, and the resistance decreases as your leg straightens; your quads are almost relaxed when your leg is straight. On a leg extension machine, the stresses are just the opposite; there is no stress when your leg is bent at 90 degrees, and it reaches maximum stress when it is straight. If you were just standing with your legs straight, imagine how much weight you would need to carry on your back to cause your quads to fail perhaps thousands of pounds. It’s easy to see how you can end up with an injury. Leg extension machines were invented many decades ago. A lot has been learned since then.
I so appreciate your explanations and guidance in the use of the machines and doing the exercises. you are very clear and concise and a very good coach, I am subscribing to your channel to keep learning proper movements. Thank you.
I am also practicing fighting sports on the sideline, and I have been working a lot on improving my kicks, both flexibility and strength.
Is the Leg Extension a viable exercise to get stronger kicking power?
Also, how important is hamstring strength to avoid knee injuries? I can feel my hamstrings getting worked during deadlifts, but I dunno if that’s enough work for them.(I do deadlifts usually 1 or 2 a week)
The comments here are so funny, either spamming adverts, haters or horny women/men. Is there any truth to full range of motion damaging knees?
guys and gals, this is one of the worst exercise you can do to your legs. just skip this machine pls
Dear lady, I was wondering if you had any videos, or if you were going to make any, for petit allegro jumps? Petit jeté and assemble and glissades and sissonnes done rapid fire to quick music is stumping me! Suggestions?????
I was at first like damn 150lbs thats what I do. then you put like max and I got sad… Even thought 150 is more than what I weigh… Good tip on were to grabs tho so I stick in the seat and not fly out
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Oh my god this really helps! You are totally right! My good flexibility does not help my leg extension!! Bc I don’t have a right muscle to hold!!!!!
it’s bad for the knees to do full range of motion… you get a better workout with just 10-20 degrees of motion
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i would love to do that. also you should be with just your shots on
First off, hell of a video. You addressed the important aspects of this exercise that most don’t. Anyway, the reason why this particular exercise is not recommended/safe in the long run is because it creates a lot of shear force in the knee joint, which from what I understand, grinds at your cartilage. This is what sports physios will tell you, thus making it unsafe period. In terms of muscle hypertrophy, it’s a heck of an exercise, you isolate the quads and perform its function, no debating that! So the question if you do perform this exercise is more so about longevity and health over muscle development. Do recognize that people can go without problems by implementing this exercise in their routine.
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Hey guys. Nice film.
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does being bow legged affect the point on rotation of feet? i notice that i walk kinda like a duck with my feet pointed out whereas my parents who arent bow legged walk with their feet facing forward
Thank you for all of the hard work and love you put into your videos, it really shows! They are always so helpful, and you are so amazing! Thank you!!!
So if you are at the point where you can’t do the foot in the hand yet, how do you work towards that?
I’ve always avoided the leg extensions. Seen too many knees destroyed. But for rehab I have to do this. Thanks for the points
I was amazed by them, but later I watched vaganova girls and beach palm dancers are just average
Ouch!!! Just watching this hurts I can’t get mine past my shoulder and I can’t hold it there.��
Is that foot pointing in or out thing also apply to the leg curl too in terms of added knee stress?
Alessia I made these exercises but I can’t my ballet teacher says that my leg is not high enough and I know that plz give me advice
Hi, Alessia. Are you ok? Thinking about you these days with love.
Best regards from Brazil
I think I hurt my hip a little doing this �� when I went to do the extension on my right my left hip started hurting and now it feels weak. I’m just going to take a break and if the pain persists I’ll put some cream on it. Any tips?
i think this is the easiest machine in the gym. I don’t have muscular legs, maybe i have strenght and i can do leg extension with maximum weight.
That was magic! The second time around I let go AND IT WAS IN LINE WITH MY EAR! Thank you��
It’s a wow �� I love it, I am gonna keep doing it, so grateful! Thank you.
I finally found how to activate my muscles for leg extention! This workout is a treasure! What did I do for a long time…��
Bonjour. J’aimerai savoir si les vidéos du programme Lazy Dancer Studio ont un sous-titrage ou la possibilité de traduire dans la langue de notre choix. Merci d’avance
Hello! These extension videos helped me extend my leg muscles to reach as far as possible. Thank you for guiding these astounding tips!
1. I got a dig bick
2. you that read wrong
3. you read that wrong too
4. you checked
5. you smiled
7. you are wondering why you’re still this reading this
8. you saw that mistake… right(on 7)
10. but did you see I skipped 6?
10. but you checked
11. and saw you that I doubled 10 and skipped 9
12. I said saw you. not you saw
13. I also skipped 2
14. You got tricked
15. Im just wasting your time go back to reading the comments
I want my like:-)
When I let go to hold I lose my turnout! I know they say it’s supposed to come from the adductors and your psoas but how do I activate using these and doing it right? I can’t stop gripping in the hip and losing the turnout. Thank you!
I think I just did my first actual extension omg me = don’t get to excited lol
Easier exercices than the other extension video…. i was litterarly dying ��
Hello dear!! This is a wonderful video. I have a question, I’ve been doing the 5 days Ballerina Training program, which is focusing a lot on legs, which is great, of course. Thing is, I don’t want bulky legs, but rather lean, slim and strong legs. Will this program help me with that, or am I going to have larger thighs, because I deffinitely don’t want that.
This is an awesome video! I’m definitely going to start doing these exercises! Is it possible for someone to learn how to do leg extensions starting with little to no flexibility?
I love how you talk about and then show the proper way to grab the leg starting at 7:02. I’m showing this section to my students. I tell them about holding the back up and straight as you grab the leg and they look at me like I’m crazy. It’s nice to be able to show this section of your video to them to show them what I have been telling them is correct.
Hi there! How often do you recommend to do these exercises/workout in order to improve and strengthen my leg extensions in a ballet? My legs are long and my torso is short so I already have difficulty of extensions; especially to the side! Will these exercises help a great deal and will I see a massive improvement in my extensions? Thanks you.
This is great but feels quite advanced and I’m nowhere near this point. Is there another segment that would work the leg strength that’s “debutante?” Love your videos + thank you!
Where exactly is the stength required to be able to extend your developpe and hold it in a high position? I always find myself grabbing my quads to hold the position (which isn’t very high anyway) but I’m sure I’m missing the actual areas that should be strengthened for doing that successfully.
We need a proper all access plan from Julian Smith. A lot of people would sign up just for his plan. Especially if it included a
meal plan and supplement guide.
This is not a ballerina position��….
You’re sooo cute and funny�� thanks a lot
I really dont work legs ��. My shits are always sore from all the running we do anyway so idgaf
I stretch every day but I can not stretch my knees during this exercise. what can I do to improve it?
Oh my I didn’t know I could extend my leg! I’ve been doing it wrong all these times, and after I watched this video ONCE, I did the extension!
What stretches and exercises do you suggest I do every day to help me get my leg up to my head? Haha like bunny ears! ��
Alessia, I’ve been looking for something to help with extension and this video was just the ticket, PLUS, it has totally helped with a back problem I’ve been trying to strengthen near my quadratus lumborum on right side!!! This 54 year old beginner ballerina is going to hold a cup o tea on her knee and heel and kick some teen dancer butt with her extensions. Love you!
Mai ci riuscirò…mai…jajajaj… Aleeeeeeeeee….la spaccata…è come che non vado più di lì…mmmm….percheeeee
Why are fitness people always half naked! Lol, I don’t get it!
I will try it tomorrow! I have very hard problems with the flexibility. I’m training every day but the problem is that also if I work well, my body don’t improve the flexibility… or improve it slowly (very slowly). It’s my first year as a dancer (also if is too late I’m 23) and I know that I need time to see results. But sometimes is so sad… I see people with natural flexibility (my sister for ex.; she never trained but she’s flexibile) and also if I work with sweats and tears, I’m not flexibile:)
Thank you! I feel like I not just mimicked an exercise but also learned something as well.
@Lazy Dancer Tips love your videos! I am dancer, dance instructor, and a doctor of physical therapy, and I do your workouts. Sometimes my 12y/o and 8 y/o daughters join me! My 12y/o is doing your foot and ankle exercises to strengthen for Pointe! Keep up the good work!!! Can’t wait for more!
When doing a developpe a la seconde, my hip is hurting a looooooot. It is only on the right side though, any thoughts about what it could be?
This is so refreshing. I wish I could take ballet lessons. But at 50 years of age I’ve no chance.
I HAVE BEEN WAITING FOREVER FOR THIS VIDEO!!! �������� I am so excited!
Thank you so much ❤️
“Cup of tea on the heel” this has become a major quote of national importance
I had back surgery done in 2010 and what exercises is good for my back because I’m scare of doing squats
Excellent video. I am surprised Watson is sleeping in the background. So behaved…. for now….he must’ve been really tired. I can’t wait to try this whole series. When I am settled into a routine (new job, moving, settling in) I’ll be ready. This looks great.
Great exercises! I like especially the thought behind the stretching. It’s still a dancing class, so you should do it like a dancer. I will keep this in mind!
But I have one question: My teacher always said to me that my hip shouldn’t be tilted. How can I improve my extensions (à la second) without tilting the hip too much? �� Thanks in advance!
Thank you for super inspirational videos! I enjoy every minute of my workouts with your video. You are a perfect teacher. Bravo!
Great video. So glad to see you covering extensions correctly
Ha! Try again. If u look closely he’s Asian & he’s my Godson. My virgin legs will continue to stay closed thank u 😉
Fantastic exercises, fabulous teacher �� and…. fluffy assistant�� rolled up in the curtain
http://www.stack.com/2014/04/29/never-do-leg-extensions/ here you go dont do this switch it:p
Super hard! Another one please, but a bit longer. Thank you!
Love, love, love this!!!!!! Thank u for teaching correct alignment. ❤️❤️����
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Now watch Tom Platz video of him teaching a class this exact exercise
Julian is great, but he is wrong about one arm leg extension because Nautilus (or other better gym equipment company) use strong materials for a great balance on both legs during workout
Wow! I really needed this. Every time I sat down I would try to figure out what would be proper form. Thank You! Leg day tomorrow! Cool!
How many hours a day do you spend dancing and working out? And how do you find time for it all?
This is beautiful. My back attitudes have always been tricky. This makes alignment SO much easier.
So much science and extra shit that in reality doesn’t help people get nice legs, it all boils down to will power and enjoyment and consistency. You can teach anyone how to do this exercise properly but if they don’t chase the pump and tear their leg fibers then nothings going to change. People that coach need to emphasize more on the behind the scenes things that actually grow your muscles. Again you can learn how to properly do this exercise all day long but if you don’t consistently work your legs, eat a lot of protein through the day and go in the gym exited and happy as shit then it’s useless. The happier you are the more you’re going to make adjustments for your benefit and to do the exercise correctly the more motivated you are the more you’re going to push yourself to burn your legs out and actually get results these are the things that truley matter. I say this because once you reach a certain point in lifting weights 2+ years consistently, you will stop doing any workout wrong and reach for maximum efficiency, so the form becomes a non variable because you should be in auto mode with your workouts and you should know how to work every muscle out properly, so it boils down to, Happiness, motivation, diet and how consistently you’re training that muscle.
Is this exercise even good for your knees? A lot of controversy is around this one…
Julian Smith damn he has a hell lot of knowledge for every freaking exercise ����❤️
Was this worth it, I mean you don’t need to know all that, you learn it by practicing
I’ve always thought that ballethave a lots of things to learn to a lot of things to learn to martial artists. Thanks!
Y’guys.. I really couldn’t stay awake any longer �� Sorry.. Squad was sleeping ��
his quads aren’t even ( sees him extend ) what the hell are those things!? D:
A friend told me to do low-mid-fulland hold for 15 seconds and I don’t know if it’ll even help in mass
Julian Smith is excellent and cool instructor. I love the way he teaches others and motivates.