Cool Down and Stretch do this AFTER your workout! // Mike Donavanik (MikeDFitness)
Video taken from the channel: Sweat Factor Online Fitness Videos
Back Day Warm Up and Stretches
Video taken from the channel: Alpha Fitness United
Perfect Warm Up for Strength Workouts
Video taken from the channel: Women’s Strength Nation
Warm Up Stretches Before Weight Training!!
Video taken from the channel: sanitary103
how to stretch and warm up for weightlifting
Video taken from the channel: 【深圳舉協】Shenzhen Weightlifting
The Most Effective Science-Based Warm Up & Mobility Routine (Full Body)
Video taken from the channel: Jeff Nippard
5 Min Dynamic Warm Up Exercises Before Workout Warm Up Before Running, Cardio, or Lifting Weights
Video taken from the channel: HASfit
A “warm-up” is a light exercise for the purpose of getting the blood and joint lubricating fluid flowing before your workout. A warm-up may include light jogging, doing some light weights or cycling for 10 to 15 minutes. A warm-up may include stretching, although the evidence suggests this is now of little value.
Our Expert Agrees: If you don’t want to do cardio to warm up, try starting with a very light lift, then increase your weight in slow, evenly-spaced jumps. For instance, if you’re planning to work up to 100 pounds, you might lift 40 pounds for your first set. Then, you might go up to.Stage One Cardiovascular Training on a treadmill for 5 minutes.
This is followed by stretching exercises. Stage Two Light weight warm up sets for the intended exercises. Once you got your muscles warm up, its time to stretch the with these excellent Stretching Exercises.Quadriceps Standing quadriceps stretch (10 seconds)—continue to next stretch Lying quadriceps stretch (15 second)—end or continue to next stretch.
These slow, dynamic stretches can increase range of motion and flexibility when it comes to strength training exercises, he says. “Generally speaking, if you do four to six weeks of consistent stretching, you’ll see a change in your flexibility and mobiility,” says Brannigan.This Lower Body Warm-Up Routine will include a few full range-of-motion exercises and mobility stretches for the glutes, hamstrings, hip flexors, back, biceps, and calves. Together these will help prevent injury and increase strength as you teach your body how to move properly for strength.When your body is properly warmed up, your muscles and joints are ready for maximum flexibility, which means you can perform each exercise with PROPER form (like deep barbell squats, for example) that maximize results and minimize the risk of injury.
For example, if you’re going to do some heavy kettlebell swings or barbell deadlifts, warm up with Sun Salutation and shoulder retraction exercises instead of stretching your legs and hips while sitting on the floor. This is based on the SAID principle, which stands for specific adaptation to imposed demands.The lunge will prepare your quads, hamstrings, and glutes for the demands of leg-day, while the twist will stretch your middle and upper back and warm up your rotator cuffs and shoulders for any weighted shoulder exercises. How to do it: Begin by standing straight up with your feet hip-width apart.
The Ultimate Warm Up Routine for Weight Lifting Phase I: Light Cardio (General Warm Up) Phase II: Stretching/Mobility (General Warm Up) Phase III: Warm Up Sets (Specific Warm Up).If you’re doing weighted pull-ups with enough weight, it can work out that body weight pull-ups and weighted sets with less weight can serve as perfect warm-ups sets. But if the added weight is too little or more commonly you’re only doing body weight pull-ups, that’s when some type of assisted pull-up can become an ideal warm-up.
Active Warmup 1 Length = 20 YARDS (4 LINES): 20 = 1 Length / 40 = Down and Back or 2 Lengths Exercise Distance (Yards) Jog 40 Pull Knee to Chest 20 Pull Foot to Rear 20 Alt. Walking Hamstring Stretch.In this article we will offer weightlifting coaches and athletes a dynamic warm up guide to help improve movement and readiness for training. In addition, we have offered empty barbell warm ups.
Posted by Body Weight Training 10/09/2015 10/12/2015 Leave a comment on Stretching Exercises and Dynamic Warm Ups Simple systematic approach to stretching and warm-ups to improve your flexibility As simple as this may sound, a good rule of thumb is to listen to your body.The full-body dynamic warm-up should consist of a full range of motion, explosive movements to prepare you for the high force output resistance training to come, that in totality incorporate the entire body. Unlike static stretching that has the potential to degrade performance, a dynamic warm-up has the potential to improve it.
List of related literature:
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| from For Women Only!: Your Guide to Health Empowerment |
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| from Reforming Women’s Fashion, 1850-1920: Politics, Health, and Art |
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| from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World |
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| from Bruce Lee: The Art of Expressing the Human Body |
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| from The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body |
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| from Methods of Group Exercise Instruction |
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| from Sports Medicine for Sports Trainers |
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| from This Book Could Save Your Life: The Real Science of Living Longer Better |
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| from NSCA’s Essentials of Personal Training |
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| from Lord of the Dance: My Story |
148 comments
greeting from Bali isle, Indonesia
Always great workout by Coach Kozak & SuperMom Claudia
warmest regards,
senior men otw 70’s
greeting from Bali isle, Indonesia
awesome workout, get through until finish & You will Gain the result.
warmest regards,
senior men, otw 70’s
greeting from Bali isle, Indonesia.
Hasfit workout Awesome, Awesome, Awesome.
All single workout just do it, from Start until Finish.
warmest regards,
senior men otw to 70’s
Thank you Coach. Since my doctor said I can’t go to the gym because of Covid, you guys are my only exercise. God Bless you and your family.
Thanks Mr. Matlock Ive learned how to warm up very well because of this guy ��
Great to see that your skill… Try Unflexal workouts to be more flexal:)
2:06 thought you became a member of the blue man group for a second there
compared to a lot of the cool down videos iv’e watched, this one has to be the best.
You guys are awesome! Thanks for all the free great workouts.
I think this looks familiar and ive done this cool down stretch before when I was doing P90X workout.
This is great! Needed this before I started fundamentals. Especially the pyramid recommendations and when and when not to utilize them.
Im a kinesiology major and these videos are SOOO HELPFUL!! Its like you did all the research for me and explained it so i sound smart in class LOL!!
I used to lat pulldown like 70 kg x6 sets with barely a rep left in the tank and when i followed jeff and warmed up properly i was able to easily do 80kg x6 and i was absolutely astounded!
I should have stretched before lifting weights. I went straight to weight lifting without stretching, and I ended up hurting my back,which took over a month for the pain and soreness to go away.
O well i learned.
I do dumbbells and it’s not my biceps that feel the pain it’s definitely the bit of the arm below the bicep and my wrist
This channel, Coach Kozak and Claudia are literally everything! Found everything I need for my weekly workout routines pre running warm up and strength training workouts for the days I don’t run. You guys are amazingthank you so so much!
I really love this as an intro to one of their stretching videos or when I’m headed out for a challenging hike or other exercise.
This guy is actually so cute. Ahahaha “this is the part for your back”
Jeff I love your videos man! You take the BS out and explain things so clearly, keep it up!
I watched your video about elbow pain and how to avoid it, and now i reached to this. Thanks for these videos, these are very useful.
You only need 1 warmup set if you do full body, the rest you just jump into it. Who has time to warmup like this? I don’t. Single Dad with 3 young kids and a full-time job. My warmup is my walk to the garage.
I’m in my third week. I am loving the workouts and the support from Coach and Claudia.
Hey guys! Posting this from Melbourne, Australia! I was working hard on my presentation for the Ultimate Evidence-Based Fitness Conference these last few weeks but now that that’s done, I’m back on my usual upload game again. My next video will be a vlog covering some of the behind the scenes from the conference, my talk and my training here in Australia. See you guys soon!
Is it good warm up for all kind of workouts? Even for abs and legs workouts?
This is awesome after a workout.. Felt so relaxed afterwards.. Thanks Mike..form a living room in England:-)
This is a really nice great exercises I have liked all the videos and subscribed too
As a Chemist and a contortion aficionado I appreciate this evidence form of presenting the proposal. Great job my friend
Sweet! I’m finding this to work great for me. Into my 6th week of 6 days a week training. Weight lifting/(abs/back/resistance bands), alternating days. I also find this a great warm up before my physical day job on my (deloading week). I’m 45 now and have an unusual version of advanced spinal stenosis. This physical fitness thing is helping me get a better night sleep and have less daily pain. Thanks a million!
this was really helpful thank you am gonna start doing this before my workouts
My arm is stuck for not stretching……i hope my arm doesn’t stay like this for too long tho����
Thanks, hard to find a cool down that’s easy to do when you’re covered in sweat, so many require using an already sweaty mat and downward dogs:s
I do this warm up every day, even on rest days just to get myself moving after waking up! I feel it really helps me prepare physically and mentally for the day ahead.
upper body days I skip even the core warm up. Just loosen up the joints and hop right in to the pyramid. I find the pyramid does plenty to get my core body temp high. But on lower body days, the joints are definitely too stiff to do this.
Thanks for cussin my guy lol most people on these vids dont cuss for whatever reason
As always very informative video. Could you make a video about cool down or post workout stretches base on Science studies?
Thanks for your hard work
I was doin these stretches during my weightlifting class and everyone kept hearing my arms crack. ������
Dope stuff man this is what gym heads really need. Warming up not ONLY prevents injury but boosts performance = win freaking win
Lower:
5-10 min light sweat/raise body temp
2-3 min foam rolling (lacrosse ball)
5 min dynamic/specific stretching
5-10 min 1-4 pyramid sets on dynamic strength exercises
Upper:
5-10 min light sweat/raise body temp
5 min dynamic stretching
5-10 min 2-3 pyramid sets on dynamic strength exercises
Hi. I have very poor shoulder mobility due to past injuries. On the exercise where you clasp your hands behind your back I can barely clasp my palms and straighten my arms. Forget about moving away from my back. Any suggestions or exercises beside this one to help with that?
Thanks for the help. Using your videos and a few others on youtube and changing my diet im down from 278lbs on 12/21/18 to 229lbs 3/15/19. Thanks and God Bless.
Damn I was so sore in my glutes from a Pacer test at school cause I don’t usually run. Those leg swingy things hit the spot
I don’t stretch, my dad (whose a physical therapist) said that’s it’s actually been proven that stretching before lifting weights can actually be dangerousness, and also weakens your muscles. He said a light jog or listing at 50-60% of your max weight and gradually moving up, is the way to do it.
Hi Jeff, I have a question.
In one of your most recent videos, you propagate full body training. How would a warm-up for a full body workout look like? Because nobody would prefer taking 20-25 minutes for warming up the entire body. Besides, one could argue that you have already cooled down your upper body after your first lower body exercise.
Thanks in advance and thank you for the videos!
The other Jeff would not like the way you are doing those face pulls��
My biggest mobility problem, is just getting my arms behind me. Can’t go very far behind me on the pectoral fly machine (although I can max it out at 300 pounds for 8-10 reps). Squats are an absolute bitch for me to get my arms in position for, have to take a very wide grip on the bar to get it far enough on my back, and holding that arm position hurts like a bitch.
Jeff great video man. Thanks for covering an often misunderstood topic. Any interest in covering the topic of post workout cool downs? ��
Many thanks for the simple (yet challenging) down-to-earth exercises!!
Hi Jeff,
I love your high quality videos. What software do you use?
Thank you
Good stretch to perform after the workout, thank you for sharing.
The squat and reach stretch is also called the Gorilla squat. Obi Vincent is very good at performing Gorilla squats!
My warm up are the 5 Tibetan rites, I e noticed an overall improvement in mobility since making them a daily staple
Is there a way to do a general warm up at home without cardio machine if so I want to know what can help me get a sweat in the warm up
Before both my hamstring-focused and quad-focused leg days, I like to do maybe 4 sets of alternating bodyweight step-ups for as many reps as possible to loosen up my lower back and help to activate my glutes, and also a few sets of single leg squats on the box to really warm up the quads
Does anybody know if simply warming your body in a sauna or something similar brings similar benefits?
Noice thanks bro. Currently working on getting my upper muscles bigger for basic training. right now i cant do the required amount of push ups but i can do everything else… Got any tips?
I burned 17 active calories from this and i did all the harder moves AND I did my best, had good formand went decently fast
So my doctor said I possibly tore my acl. I’ve been going to the gym for a few months and really don’t want to miss leg day. Anyone know of any quad workouts that I could do that don’t require much knee movement. Thank you
not going to be lifting weights, but i find it to be a good routine before i start my outbound loader job. 8 to 10 hours a day
It’s crazy to think that, of all the videos you’ve made in the past, I can finally say I have a favorite video of yours. Rock solid content as always man, but this one really sums up everything I’ve been trying to figure out for a long time. Thanks!
Hmmmm i subscribe to the idea of warming up and doing warm up sets before lifting as compared to doing any kind of Stretching muscles and and then giving them extreme contraction weight lifting in my opinion is not the best way………I think as long as your getting more blood in that muscle you are about to train is better then stretching not to say you should never stretch
Awesome video Jeff. Love the knowledge and breakdown of the litterature as usual. Question: The merit of full isolation of each joint to prime the mechanoreceptors?
After completeing the Functional Range Conditioning system the prensentations on the science of how these movements fire the best quality afferent signals to the CNS was very compeling. I wonder how much performance and injury prevention is missed out by just flinging a limb through a range for the increased temperature for tissue pliability (dynamic warm up) instead of the conscious active control of the full range ( to stimulate the joint capsule that contains the largest amount of the high quality type 2 afferent signaling fibres). I also appreciate that this in an extra investment in time. Would love to ear your thoughts and if you have come across this litterature.
Thank you again for the great video.
Thank you, for this helpful posting with clear instructions,much appreciated, ����
Guys some of this stuff is good and correct the ones where he is moving dynamic stretches but leave the static till after studies have shown it reduces performance and can increase injury risk. Thank you still some good stuff here
I agree. I’m not sure if I forgot to mention doing warmup sets but doing some light cardio as well helps. I prefer doing both warmup sets and stretching but that’s just me. thanks for watching.
Hey Jeff, What do you think about your normal posture? Do you happen to find yourself slouching too much?
Very helpful indeed, I will start using the ideas presented in my warm up routine. Thank you!
one easy way to skip general warm up is to go to the gym by bicycle
I love watching your videos and I’m consistently learning so much. I’m curious as to what you think about Matt Wenning’s warm ups? I believe that both are amazing ways to warm up.
I don’t know how you feel about him, but a collaboration would be pretty cool!
Can you make a brojeff warmup vid. Example: no pyramid starting on 315 instantly dunno
Arent you supposed to brace your core when you do pullups? He seems like he’s letting his ass sag
Very nice useful for every one thank you friend stay connected
What about static stretching? How often should I do it if at all?
i have a brisk 15 minute walk to my gym, mainly uphill. That’s usually done it for me. But this is great info, always love your video styles Jeff. Much love homie
good day bro, just want to us, how long normally it will take to gain or to get a good shape like to have a fit body, im not fat i am 70 kilos 5’7 height. i started 1 month ago, someone told me it will take like 6 months at least to see a good result, is it true? or longer than that? thank you in advance,
I did 5 mins rowing machine, dynamic stretching and progressive pyramid, but still did a grade 1-2 tear on my quadricep:( to be fair though, I felt my squat form was off. So I think it was more my form rather than the warm up.
Thank you for a deeper insight on warming up and stretching!
Wow. Too much effort! Normally I just do some light jogs on the treadmill and a few light sets before the actual working.
Thank you so much guys, I have been looking this for ages… One more thing? where can we buy online these ANTA weightlifting compression shorts? It seems these are beating the top line shorts!
Ty i am new to body building and i see improvements in my body. Now i know not to do weights etc before stretching. Ty
I’m so overweight, when coach says “I hope this prepares you for your workout,” like, this was my workout. Thank you so much for making stuff that works for us!
Kept getting minor injuries & couldn’t figure out why
Helped a lot ��
I love it, that’s a great advices for warm up, new sub from Spain dude.
That feeling when you
thought that ‘the Mat’
will quite somehow be
used in Postworkout..
love your content shenzhen thank you very much and keep it up God bless
Okay, I need to know where the 103 came from. My favorite number is 102.
My go to warm up for all my youtube workouts that don’t include any. This is the best of the best. Thank you and I also enjoy your newest workout with weights.
Finally! A simple set of simple preworkout stretches. This is what I was looking for. No yoga-adapted or equipments-dependent stretches that put my body in pain, or make me lose breath before I even start working out. Kudos to you, man.
thank you for your passion and heart to truly help others be their best in all aspects in life. Your workouts are pure and without any kind of inappropriate attire and positioning. Everyone wins!!!
Always love your videos!! I can’t wait to implement this into my workout regimens!!
So far the best cool down I’ve don’t have a heavy weight workout totally stretched and relaxed
Great video Jeff you have QUICKLY moved up my list of ppl I trust & look forward to hearing from. I’m launching my YouTube channel in the upcoming weeks. Hopefully you don’t mind the shoutouts haha
I forgot to stretch and know the inertia part of my elbow started to feel sore
Coach Kozak, you are amazing trainer, keep up the good work!
Hello, if doing full body workouts. Should I still do the warmup + mobility routine? Feel like im gonna be in the gym forever if so
Great video! I like taking bits and pieces and incorporating it into my own exercise routine! Keep it up and thanks for sharing:)
I started lifting for the first time a few days ago. I got these pains and strains from not stretching before and after the workout. Hopefully these stretches can help reduce the strains from lifting.
Thank you! Any recommendations for someone who keeps injuring their lower back. I’ve injured my lower back 3 times in one year. 35 years old
good to know. I do warmup with light weight as well as stretch. maybe the stretching isn’t really helping but it’s something along with warmup sets has lessened my injuries of late.
Hi Jeff! First of all, thank you so much for your amazing videos. They’ve helped me start up from scratch in the gym wilderness, to structured and productive gym sessions. I’m currently following your PPL program. My question pertains to my stiff hamstrings. Maybe it’s because of my long office hours, or just from natures side but I’m really struggling to perform any variation of the deadlift. As per your instructions, I do the legs twice per week, alternating between your two separate programs (with some minor variations, due to lack of the same equipment at the gym). Is it OK to perform the dynamic stretching routine on a daily basis, to loosen up the hamstring muscles? What would a safe yet functional duration and intensity be?
I felt pain in my upper rain arm when I move my arm sometimes and it’s been one week. Today, I feel like I pulled my left arm or something. Is this the result of not stretching?
Thanks for the video! Been helping but I am having a very hard time with my left shoulder when trying to lift my arm straight out from the side of my body. (raising and turning) Are there any good stretches for this? I am 53 and use light weights 60 lbs. and do 150 push ups.
Thanks a lot I’ve been trying to get buffer arms in the gym and I’ve always been sore afterward and this helps a lot thank u so much again
What about the fact that when you do the mobility work, it changes how you do an exercise. If something is “too loose” it might actually compromise your position. Like for squats maybe you’ll go deeper then you think you are. I forgot whose video I watched about it, AthleanX or someone else. The point was that if you’re gonna do squats, then warm up doing squats. I’ll edit this if I think of who said it.
Do you have any cool downs or post workout routines you do? Could you do a science based video on Post workout routines?
Just have a question regarding foam rolling your lower back. I heard that’s a big no no. Would it only be safe in this instance bc of the flexion of the ab muscles?
Thank you ☺️
How about doing cardio (30 mins) before your workout and some dynamic stretches? I know the cardio may affect your lifts but at least you’ll be warm and don’t have to spend more time at the gym than necessary
Cool I like the push up side to side it does feel better on the shoulders
So, I am a slim teenager. I have decided to take up lifting dumbells, doing exercises with them, working out etc so that I may build muscle mass and increase my muscle tone not only to be healthy but to be attractive. Anyways, I do not hardly ever workout, but I did a few days ago and now my muscles are sore, especially the joints in my arms even three days after I initially did the workout. I was told that I did not do my stretches properly (I did not do them at all), and that I should do those first. What are your thoughts?
If you desire to bulk up, you might want to Google the term “SSM Muscle Method”. You are sure to get the appearance you desire.
at 63 slowly getting back in shape after rotator cuff surgery 5 months ago-easing into things very slowly and under supervision of my PT.
Can someone give me the percentage of working set for the warmup?
Great video, you should do another video but for post workout by stretching the muscles and keeping them loose after a hard workout
Sports scientist Doug McGuff, author of “Body by Science”, explains that, while no-one “would dispute that an athlete’s muscles and connective tissues should be warmed up and that viscosity should be reduced” prior to engaging in intense muscular activity,” a process of “reviewing hundreds of studies on stretching came to essentially the same conclusion: stretching does not prevent injury or muscle soreness.” Instead, “active warm-up exercises before physical training sessions” is what we need.
Take-home message: DON’T stretch before exercise. Warm-up your body instead.
Everytime im lifting, though i already warmed up my self, there’s something i feel on my elbow, im not sure if its a vein, but its kinda hurting.. especially, when im doing bench press, when it pushes backdown, that when i felt the lil pain.. is it normal when you are lifting?? or maybe its lack of warm up.. what do you think mr. sanitary103?
My family laughed when I told them I would bulk up with “Rapid Muscle Booster”, but then they saw the results. Go Google Rapid Muscle Booster to see their reaction.
this will all depend on how well you’re dialed in your diet and how intense you’re working out so it will vary. but i’d say 12 weeks is a good amount of time to get in okay shape. by 6 months to a year, there should be definite differences if things are aligned. if you need extra tips, I have some workouts on my channel and tons of meal examples that will help you. good luck and thanks for watching.
@sanitary103 Bro, do you still do this every time before lifting? What if i do HIIT aswell, instead of cardio?
well I typically do the stretches before not after my workout. when stretching arms, you’re not going to truly feel a big stretching sensation like your legs for example. it’s more for preventative maintenance. as far as feeling tired, that’s probably just from your workout.
Hi mate,
Just wanted to ask, sometimes I do my stretches followed by my dumbell workout but nothing happens, the muscles dont seem to warm up or feel any change. after 20mins or so of lifting still no change i just feel tired. why is this?
I know that you can get solutions for that on Unflexal workouts:)))
Super helpful and extremely clear how you explained everything, thank you!!
This was a great quick arm warm up, feel great during arm workout
So i did this warm up routine
It took me 2 hrs…now i am going to workout next day
Jeffs the absolute best, always the best and science based tips.
Would that progressive pyramid set be an example of post activation potentiation? If not a video on the science behind post activation potentiation would be awesome. I’ve been hearing it being talked about recently a lot in health/fitness podcasts I listen to.
Excellent video content! Sorry for chiming in, I would appreciate your thoughts. Have you thought about Proutklarton Enjoy Playing Plan (Sure I saw it on Google)? It is a good one of a kind guide for relieving back pain in just 16 minutes without the hard work. Ive heard some super things about it and my buddy after a lifetime of fighting got astronomical results with it.
Nothing but time in the gym. Especially if you want to be at your absolute best, every time. Good video brah ����
You are a great person for carrying out a stretch session. Thank you
I can’t squeeze my buttcheeks while standing on one foot and grabbing the other one, that hurts my leg
Great cool down!! thanks!! but what music track is that as there are no credits pleeeesse? ����
It’s been 7 days since I started a 30 day workout routine. And since then it’s only my first time to do a cooldown. Lol. Ill be sure to do this after every workout. Thanks for the video. It was really helpful.
Great video dude! I really like the simple stretches you have mentioned. They really have saved me from future injuries
Is it really needed to stretch and cool down after workout? What would happen if i skip this?
Cool cooldown man, flexing cheeks and driving hips forward is a great tip, been doing that stretch wrong (or at least not in the most efficient way) for seven years:D For me it was a bit confusing that you are naming your left leg your right leg and other way around, but I get why you’re doing that. Thanks a lot, dude!
You are a rockstar, seriously! The way you explained (not only explained, but showed exactly where/how the person should be stretching) was easy enough for a child to understand! I have a habit of exercising cold (without stretching….just for the hell of it) and I end up paying for it big time! Thank you for being so thorough in your tutorial. It really helps!
I did the facepull warm-ups and the elastic band got loose and shot directly in my eyes. 10/10 would do it again.
Thank you Mike for that… from India. Was looking for a cool down video and I like this.
I have a query if I may ask.
I warm up on a treadmill for 10 minutes, and then hit the weights for the muscle group intended for the day, followed by 10 to 30 minutes of cardio.
If I included this warm down routine after that, would this be optimum, regardless of whatever muscle group I’ve worked that session.
Thank you for your time.
That was a great new-to-me twist to the quad stretch. It was more what I needed.:)
Thanks Mike! I’ve been doing calisthenics and this will be a great cool down exercise.
Btw ur cute! ♥ Keep up ur good works!
Greetings from the Philippines. ^_^
Thanks man seven minutes after my workout and I feel great. I’ve got back problems this kind if stuff really helps. As long as you don’t push yourself too much
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I dont know how I never knew about pyramid loading and I am sorry to say I still have not understood it. Can somebody please help me with this?
I normally do 4 sets for all my exercise, 15, 12, 10 & 8. How should I do pyramid loading for Barbell press? At the moment, I am lifting 22.50 KG dumbells. I would really appreciate it if somebody could give help me out with this.
Advice for improving my shoulder mobility so that I can hold the squat bar in a low bar position? Is it my shoulders I need to improve or my T spine mobility? I’m having a hard time
this athlete seems to have an unconventional pull his elbows go back rather than up. is this an anatomical limitation? Is he such a good athlete he can get away with it?
This was really good for a warmup before using my weights thanku for making it. However could u make a cool down for after using weights aswell please. I couldn’t find one anywhere on your page. Thanku
Thanks for sharing your knowledge with us. Nice job. Will do everyday after my workout:)
I’m doing the cool down session for the first time and it’s the best.i could feel the stretch deep down in my body.the theme song coooool ittttttt dowwwnnnn is hilarious tho lol