The Ol' Dirty Chinese Restaurant

Hamstring warm up

90/90 hip lift

I use this exercise as apart of my activation/warm up on lower body days.

You can do reps with this exercise but I prefer isometrics when it comes to activating muscles I have a hard time feeling during compound lifts.
——————————————————————
Highly recommend this movement to people who:
-Have a hard time feeling their hamstrings during compound and isolation movements
-Have an overextended posture at the pelvis and trunk(aka anterior pelvic tilt)
——————————————————————
How to perform:
* Feet on the wall or on a bench
* Heels resting on the surface of the bench(Think about pulling the bench towards you to activate the hamstrings)
* Hips and knees at 90 degree angles
* Ball or towel can go in between the knees
——————————————————————
My hamstring warm up routine
90/90 hip lift
1 set 60 second hold

90/90 hip lift + adduction
1 set 60 second hold

Single leg 90/90 hip lift + adduction
1 set 30 seconds on each side
(at Astral Fitness and Wellness)
https://www.instagram.com/p/B3JK7lvDDGS/?igshid=j2t0vn26bnpg

Core training
There’s a lot more to the core than just your rectus abdominus(six-pack muscles). In order to get stronger and avoid injuries you want to expand your core training.

Four categories of core training:
1. Anti-Extension
2. Anti-Lateral Flexion
3. Anti-Rotation
4. Hip Flexion with Neutral Spine

These 6 exercises can be a great addition to any program.
Deadbug variations
Suitcase carry
Front rack carry
Overhead carry
Pallof press
Knee tucks on stability ball

When should you do these exercises?

It depends on your current program and goals. For me I always include core training on a active recovery day or at the end of a workout. For my clients that are new to training, the beginning of the workout is a good place. Most people work desk jobs sitting in the same position for 8-12 hours a day. Without properly activating your core you can risk injury. Training the core first in the workout, can help with activating those core muscles that go unused for most of the day. (at Remorca Fitness Gramercy)
https://www.instagram.com/p/B0Q1Eq7Doat/?igshid=1e4lmi4g052g2

“There’s no such thing as over training, just under recovering”

Signs you’re not recovering from training:

Poor training performance.
If your progress has stopped or is going backwards, you should take a step back from training. This might be an issue of not properly periodizing your program. If you’re training with weights close to your 1 rep max all the time this will cause you to hit a plateau or go backwards. If you aren’t training that way but have still hit a plateau, you might need to focus on the other areas of your life besides training(Sleep, nutrition, stress).

Suffering immune system
You find yourself getting sick more often. The combination of muscle soreness, poor sleep quality, and hard training can all cause your immune system to suffer.

Poor sleep quality
You can’t fall or stay asleep.
Training at high levels of intensity combined with life stress could interfere with your quality of sleep. A high-intensity workout increases levels of certain hormones such as epinephrine, norepinephrine and cortisol. Which interfere with the neurotransmitters that help with sleep. Taking a deload week or supplementing with supplements like GABA and 5-HTP can help with that problem.

Constantly sore
You feel sluggish and run down.
Being sore is apart of the game if you’re training hard but being sore all the time won’t allow you to train as hard as you could. Try increasing your calories along with doing a deload week in order to get your body back to normal.
https://www.instagram.com/p/BxYLnA2Hu6f/?utm_source=ig_tumblr_share&igshid=8elww8662bu4

Upper back & rotator cuff warm up:
You have to take your time warming up and activating the muscles you’re about to train. Most people just jump into heavy pressing or rowing and as a result, their posture suffers and that leads to shoulder & back pain. These 3 simple exercises can improve posture, mobility and overall shoulder health. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
The main muscle groups in this warm up are the scapular retractors and depressors (rhomboids and middle/lower trapezius fibers), and the external rotators (specifically teres minor, infraspinatus, and the posterior deltoid). These muscle groups don’t need an extreme amount of weight to be trained properly.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
🔹3 rounds:
A1. Scarecrows 15 reps
A2. Prone external rotation 15 reps
A3. Trap raise 10 reps w/ a 3 second hold on each rep 🔹*For the first two exercises, you should start with no weight or very light plates(2.5lbs) and make sure your form is correct.* (at The Fitness Office)
https://www.instagram.com/p/BwFNHWxD56H/?utm_source=ig_tumblr_share&igshid=4794jkbmfvvh

Second lower body session of the week. Lower volume but intensity through the roof.:
A1. Cambered bar squats w/ chains
6 sets 2-4 reps
1 drop set close to failure

B1. Vertical leg press
4 sets of 10 reps
B2. Leg extensions
4 sets of 15-25 reps

C1. Sled pull + push
4 rounds
https://www.instagram.com/p/BvhwUuaj_7j/?utm_source=ig_tumblr_share&igshid=8svzuk1o1had

Know your micronutrients: Magnesium

Magnesium is the fourth most found mineral in the body, with the majority found in the skeleton and the rest in muscle, soft tissue and blood.

Benefits of magnesium:
In fact, it’s involved in more than 300 reactions in your body, including
* Energy creation: Helps convert food into energy.
* Protein formation: Helps create new proteins from amino acids.
* Gene maintenance: Helps create and repair DNA and RNA.
* Muscle movements: Is part of the contraction and relaxation of muscles.
* Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.

The best sources of magnesium:
RDI(Recommended dietary intake)

Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)
Spinach, boiled: 39% of the RDI in a cup (180 grams)
Swiss chard, boiled: 38% of the RDI in a cup (175 grams)
Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)
Black beans: 30% of the RDI in a cup (172 grams)
Quinoa, cooked: 33% of the RDI the in a cup (185 grams)
Halibut: 27% of the RDI in 3.5 ounces (100 grams)
Almonds: 25% of the RDI in a quarter cup (24 grams)
Cashews: 25% of the RDI in a quarter cup (30 grams)
Mackerel: 19% of the RDI in 3.5 ounces (100 grams)
Avocado: 15% of the RDI in one medium avocado (200 grams)
Salmon: 9% of the RDI in 3.5 ounces (100 grams) (at The Fitness Office)
https://www.instagram.com/p/BvN4HOOjBML/?utm_source=ig_tumblr_share&igshid=1naejlqp5gnna

Different ways to train your adductors:
——————————————————————
When it comes to training the adductors(inner thighs), most people run to machines or start doing all sorts of cable leg swings all over the place. Working the adductors does not only mean doing isolation movements. You can train your adductors by creating stability at a certain range of motion.

——————————————————————
The adductors are a group of muscles that attach to the inner portion of the thigh and also at the pelvis in different locations. So they play an important role in hip and knee stability. Weak or tight adductors may affect knee tracking and cause knee pain.

Try including one of these leg exercises during your next leg session:
Use the resistance band to focus on proper knee tracking. You want to focus on using your adductors to keep your knee stable.
Lateral Lunge
Reverse lunge
Single leg deadlift
Copenhagen plank with reps (at The Fitness Office)
https://www.instagram.com/p/BuW7aM-HwxV/?utm_source=ig_tumblr_share&igshid=11b0ja6saiz34

Post strength training conditioning w/ @sensato_fit :

Weighted carries
Counter balance carries
Medicine ball slams
Farmers walks
Kettlebells swings
Planks

Your conditioning workouts should contribute to your overall goal of performing better and getting stronger. Don’t just do cardio because you have to. Change things up and force your body to adapt. More importantly work on things you suck at. (at Mount Vernon Barbell)
https://www.instagram.com/p/BtjnACYHKfb/?utm_source=ig_tumblr_share&igshid=r9jx1nip974c

Benefits of conditioning workouts:
When people hear cardio, they think of long boring sessions on a piece of cardio equipment for weight loss. The truth is, cardio and conditioning are not just about losing fat, but about being in shape. Properly doing conditioning workouts means more energy, more muscle mass, and the ability to do more work at a higher level of intensity. If you’re hyperventilating after 5 reps of heavy squats you should probably improve your conditioning.

1. Helps you recover faster
Active recovery sessions have been proven to send signals to the body to speed up recovery.
Both low intensity(LISS) & high intensity(HIIT) variations are helpful. Increased blood flow will reduce inflammation and soreness.

2. Increases work capacity
Also called GPP (general physical preparedness). Which just means being able to train hard for extended periods of time. Being in good condition is an important part of getting better. You’ll be able to move heavier weights for more sets which means more strength and muscle.

3. Improves overall health
Increasing your cardiovascular fitness has several health benefits: increased blood flow, muscular endurance,metabolism and it’s also therapeutic. After a good conditioning session you’ll be in a better mood.

4. An alternative to long boring cardio sessions.
If low intensity cardio doesn’t motivate you then try doing HIIT. Either way you have to work hard. There’s no short cuts to losing weight or building muscle. Being in shape requires one thing: hard work. And working hard requires no talent. None.
https://www.instagram.com/p/BtJ4bZCHoM4/?utm_source=ig_tumblr_share&igshid=8leo0hmhkfwf

Exercises for back pain:
This post is to give people a visual of the exercises I mentioned on PodcastE1: Back pain. In order to avoid nagging back pain you should be focus on Core stabilization endurance & strength. Doing crunches and some ab circuits just won’t cut it. You have to target the entire core. Along with the abs in the front (rectus abdominis), the core includes the internal and external obliques, the transverse abdominis, quadratus lumborum, psoas major, and the muscles by the spine(multifidus and erector spinae).

You should try to progress from the easier movements to more dynamic and loaded movements.

1. Bird bog
Start in a tabletop position with your wrists stacked beneath your shoulders. Slowly extend your opposite arm and opposite leg in front of you while bracing your core.

2. Side plank
Make sure your elbow is placed right beneath your shoulder and that your hips are stacked. During the side plank, he obliques and transverse abdominis –work to stabilize the spine. The other primary stabilizer of this pillar, the gluteus medius, also activates to link the hips to the ab region.

3. Copenhagen plank(More advanced version) This version gets the adductors(inner thighs) involved.

4. Anti rotation w/band
Rotary stability, which involves resisting too much spinal rotation. Make sure you’re performing a large movement through the torso. There should be little movement through the hips. Try to pull your abdomen towards your spine as you begin to twist. Make sure your arms are straight to avoid your biceps and chest from taking over and cheating the movement.

5. Suitcase carry(Anti-lateral flexion)
Hold a heavy object in one hand for distance or time. Then switch to the other hand. Stay as tall as possible to avoid leaning toward the side with the weight. The obliques, QL, medial glutes among others have to work in order to execute this exercise properly.

6. Overhead carry(Anti exentsion)
Keep your elbows locked and forearms straight so you work your core and shoulder stabilizers.

https://www.instagram.com/p/BsZr-c3j9FN/?utm_source=ig_tumblr_share&igshid=10xyh1nr75lim

cumprise:

Shut up