🎁 Get Your Free 3-Day Total Body Shred Workout Plan (Link in bio 👉🏼@iqphysique96).
The quads are a group of 4 muscles, hence the name. The vastus muscles: vastus lateralis, vastus intermedius, and vastus medialis function to do knee extension. They are most activated by the squat.
However, the rectus femoris, a biarticular muscle that crosses both the knee and hip joint, requires movements in which the knee extends while the hip is flexed. To do this, use a variety of movements including some leg extensions every now and then.
Distribute 10+ sets across 2-3 days per week. Most lifters hit recovery issues when doing above 18-20 sets per week, especially when those sets are done in proximity of failure, which they should be. Focus on progressive overload and save the pump work and going to complete failure for the end of the workout.
Who’s training those legs? Comment “NO MORE CHICKEN LEGS”. 🐔
Warm up sets will prepare your body and mind for work sets. Everyone has different needs in their warm up sets (magnitude of weight used for jumps, rep schemes, rest period, number of sets required, etc) but the same physiological processes must potentiate for optimal preparation for work sets. Warm up footage here from a work up to a beltless 585lb pull-450lb x5, 495lb x1, 545lb x1. When every set is the same- breathing, bracing, set up, sequencing, and output effort- the work sets become automatic. You set your working sets up for success when you first touch the bar. 💪🏼
1 135 minutes ago
HOW WE WORK.
Here's one from our archive…
Take a look behind the scenes and see how we tailor unique training and nutrition plans to suit every individual.
Copy & paste the link further down to browse our case studies on: 👊Fat Loss
👊Strength & Performance
👊Fitness Over 40
Right this has to be one of the best, easiest and cheapest post workout meals ever!!!!😯 fucking ever 😆
Scrambled egg, salmon (gotta get those omega 3’s in baby), Spinach (yes I know it’s on every one of my meals but the shit is the shit) and 2 x mini wraps 😋hmmmmm
So today has been freaking awesome 😎 celebrated Easter Sunday at church this morning, the best workout ever (PB’s flying round like mosquitos on a hot summers night 💥) and had a sweet day on the food 🥘
The Days Stats (achieved / target)
So close to throwing up perfect numbers, progress not perfection baby and the more we hit those targets the more topless photos you’ll see - only joking 🙃 or am I 🤣 in all seriousness the day has been 🔥💯 plus my mood is balanced which I luvvvv
Pain is NOT something you should just accept.
In the long run, gritting your teeth and toughing it out through joint pain will do you no favours. You must take action to rectify this before it becomes a bigger issue.
. @rickyslaus decided to take action after suffering with back, hip and knee pain for far too long and is now front squatting pain free for the first time in months.
If pain is holding you back from reaching your potential, get assessed by a competent coach that understands sound coaching principles and understands how getting you out of pain would move you closer to reaching your goals.
Slide in those DM's for more info.
1 714 minutes ago
🔥My First Armwrestling Show Recap🔥
⚫Fight with Heavy Weight Champ
⚫Some of Won Fights
⚫Some of Lost Fights
I competed in absolute category over 232lb where I finished in the middle of competition on the both arms which made me very pleased in the bottom line knowing that this was my first contact ever with the fighting on table against so much more experienced and skilled guys where I was loosing advantage in setup before the match and fast reactions which affected a lot how fights was going after being in the positions where strength means nothing! .
The fact that I could comeback in competitive sport after third year completely Drug Free competing during the Orthodox Religious Fasting on Water where I lost almost 10 pounds makes me proud more than ever - this was me fighting no matter what!
I will definitely put a lot of work in learning the fighting techniques and get skilled on the table by the strength training - the climb just started guys - I just started!
At the end thanks for my amazing wife @doctor_marten for being my strength and support by the family and friends!
Thanks to my brother @lazar_belosevic who won the Championship for the great time and everything that we passed together this competition 🙏
Feet training is often overlooked in programs but can be a huge game changer in performance. Not only will training your feet help prevent knee valgus, it will also promote ankle stiffness to increase explosiveness 💥💥💥
🔑 with this exercise here is to not let the heel drop below the plate. For anyone with cranky knees try out this exercise and let me know if it helps 😁
Conducting a needs analysis is just one of the many tasks strength and conditioning coaches perform for their athletes. We don’t just prescribe exercises to make you “bigger, faster, and/or stronger.” S&C coaches study film, research the sport, and sometimes participate in the action to understand what the hell is going on. What are the common injuries we can reduce the risk of happening? What are the energy systems used? What are the performance variables? What are the movement patterns? Who is the athlete and what do they need to focus on improving?
Practical Shooting is a sport. Constant acceleration and deceleration. Frequent change of direction from target to target. Hand eye coordination, reaction time, balance, spatial awareness, the list goes on. This is just the tip of the iceberg. Weightlifting and shooting are my athletic passions. Look out for my Summer 2019 Strength and Conditioning for the Shooter series 😉 #uspsa#actionpistol#steelchallenge#idpa#shooting#fastoc#beretta#wilsoncombat#tactical#strengthandconditioning
What is really difficult 💪🏼
Training is very important. But nutrition is the key to success. A mix of both is very important when it comes to the fitness lifestyle! 💪🏼
Have any questions about training or nutrition, send a DM
Tag someone who needs to see this!
Dieting Products that DON’T WORK!❌
🤔Too often people look for a shortcut when it comes to fat loss and with so many different products being promoted, it might be hard to know which ones are the ones that ACTUALLY WORK.
❌Fad weight loss products often simply dehydrate you causing you to lose water weight that you will gain back once you are rehydrated. No fat is burned during this process.
✅Putting your faith in these products will simply not be worth your time and once you understand that there are no quick fix solutions, you can focus on the things that actually will give you results (diet, exercise, and consistency).
Tag someone who needs to see this!
SWIPE ➡️On March 30th, 2016 I wrote this for an undergrad class assignment. Today, these words still stand true. In anything you do in life, you must have a philosophy as a blueprint. It should project the intensity of drive for which you will operate. If you are a leader, you develop a leadership philosophy. The fitness industry is no different. I plan to continue my goal of leading others to make the healthy choice, the easy choice by staying true to sound principles, science, and hard work. 🤘🏽😎🤘🏽
HIP HINGE OPTIONS
The hip hinge (i.e. deadlift) is a great tool for developing strength, robustness, and overall resiliency. However, it is a foreign movement to a lot of people, so before throwing around heavy weight, we need to start with the basics. Since everyone learns movements slightly differently, having options can be quite adventitious. Here are 4 variations to experiment with:
1️⃣ Stick. This may be the most common teaching method, as it cues an individual to remain points of contact with the stick (head, mid back, and tailbone area) while hinging, thus helping an individual keep a flat back.
2️⃣ Ball Wall. Squeeze a med ball and try and touch your butt to the wall. The wall will help cue an individual to sit back into their hips, while squeezing a ball can help cue bracing (abdominal activation).
3️⃣ Bench. In a hinge movement, our goal is to utilize a relatively vertical shin (variation among individuals), so by placing a bench just in front of the knees, we can block the shin from moving too far forward.
4️⃣ Handcuff. Holding a kettlebell behind our back will help lock our lat and back into a good position, minimizing how much we round in the spine.
For each of these movements our goal is to sit into our hips (butt back) and maintain a relatively flat back. The depth is dependent on the person, but you want to go until you feel your hammies talking to you 😜.
What technique has worked best for you?
49 2,40620 April, 2019
One of My FAVORITE T-Spine Mobs!
🚨 First, give this a try 🚨
1⃣ Stand up
2⃣ Raise your hands overhead
3⃣ Lean as far back as you can
If you felt tight and locked up make sure to read below👇
💥 T-Spine mobility is one of the most common areas I see limited on people, and it's super important to keep mobile with all that sitting we do. This stretch is also ridiculously awesome for improving your front rack position for all you CrossFit and Olympic lifters!
Here's how to perform the lat stretch!
1⃣ Get down into a tall kneeling position (kneeling on both knees).
2⃣ I like to use some sort of stick, but you can also do this without one.
3⃣ Grip the stick with an underhand grip about shoulder width apart.
4⃣ Place your elbows on a workout bench
5⃣ Put the knees directly under the hips
6⃣ Sink the hips back
7⃣ Bend arms behind the head
8⃣ Drop chest to the floor
❤ Tag a friend and don't forget to check the link in bio @prosture to improve your posture TODAY!
🎶Porter Robinson and Mat Zo - Easy (Blvk Sheep & Fransis Derelle Remix)
💥 Getting back to where you want to be is a lot about being PROACTIVE with your rehab and not REACTIVE
👍🏼 Being PROACTIVE means that YOU take charge of your situation. You don't wait or expect for someone else to FIX you. You take an ACTIVE participation in your rehab and understand that for long term results, YOU need to be in the driver's seat, not someone else. Proactive people focus their energy on the things that they CAN control (have an influence on), rather than the things that they CAN'T
🚫 Being REACTIVE means that you let your situation dictate what happens to you. You expect others to make things better and you place the blame on others when things DON'T improve. You take a PASSIVE approach to your rehab and look for QUICK FIXES rather than long term solutions. Reactive people focus their energy on the things that CAN'T control (that they can't influence) and therefore miss out on making a change to all of the things they CAN control
🔹 In essence:
📌 REACTIVE people want the RESPONSIBILITY to be in the hands of OTHERS
📌 PROACTIVE people want the RESPONSIBILITY in their OWN hands
💯 As we've seen time and time again in the research, the people that take responsibility for getting themselves better with the help and guidance of their providers have the BEST outcomes compared to those who put that responsibility on solely in the hands of their providers
💥 It's been said before but I'll say it again: As a physical therapist, I am an expert at GUIDING you back to your full function and beyond. I am not an expert in FIXING you (nobody is, and if they say they are, they're either ignorant or lying). YOU "fix" yourself, and we provide the roadmap. It's as simple and (sometimes) as complicated as that
💯 In summary, don't rely on others and being REACTIVE, focusing on all the things you CAN'T control. Spend more time being PROACTIVE with your rehab and focusing on what you CAN control
😎 If you need help getting started, send me a message ✉ or email 📧 and I'd be happy to help!
29 9423 hours ago
A couple Multidirectional Pushups. These are great to add into your warmup for some upper body prep work and also a great test for your mobility/core strength. Happy Easter 🐰 🐣!!
🏃♂️💥RUNNER'S KNEE PAIN🏃♂️💥
Runner's knee, as the name implies, is knee pain often associated with running... but why does this happen? There are a few reasons for this, and today we'll be taking a look at the relationship between quadriceps and hamstrings muscle, the co-ordination required, and motor control. With this issue, it is not uncommon to see relatively weak hamstrings, poor knee tracking, and tight quads during single leg exercises. .
➡️ Quadriceps Massage - First we start off by massaging out the 'tight' quads to allow us to move & feel better. I usually only spend about 30 seconds max at each tender spot. This will prepare you to move well for the next 2 exercises.
➡️ Hamstring Bridges - Here we work on contracting and controlling the hamstrings.Some may find that their hamstrings cramp in this exercise, especially those with poor motor development of these muscles. If these become easy you can progress them to a single leg version by raising one leg off the ground.
➡️ Single Leg Sits - Here we work on proper patterning of knee flexion in an eccentric contraction. It is important to track the knee to follow your 2nd toe to prevent valgus (knocked) and varus (bowed) knees. Eventually you want to progress to being able to stand up with one leg as well, but make sure it is within your pain free tolerance before you progress yourself.
Do you experience knee pain during exercise? 🤔 Let me know by commenting below. Tag your running friends to help them too! #docdavesong