How do you train your quads when one knee is injured?

In this 10 minute quad workout I start with alternating leg raises sitting on the floor.

After the warmup I use ankle weights to add resistance to the training to challenge my rectus femoris that works on both knee and hip joints.

I do unilteral sets of 20 while making sure I lean forward with my body, paying attention to form and avoid making my body skip the work!

Now it's time for isometric holds alternating left and right while I talk about how to solve muscle asymmetry or different sized body sides.

I go back to heavier loading for the dynamic leg raises alternating left and right for sets of 10. 

In the end I attempt to do a pike, where I straighten out my legs in air, it's very challenging! 

Two legs out at the same time is too tough, so I alternate left and right instead! 

MONDAY workout: Lats & Core rebuilding shoulders after injury!

This 10 minutes long Lats & Core Workout starts with curl-ups over a bench with different range of motion for the abs followed by a barbell pullover for lats.

Now I use the barbell to do weighted curl-ups with peak hold superset with knee to elbow curl-ups.

After that it's time for pullovers on the floor, being utmost mindful about the risks involved with the exercise overhead.

I use the barbell for a supine leg raise, keeping the lower back in contact with the floor and then use heavier counter weights so I can keep doing my ab work safely.

With the dumbbells in my hands I do torso windshield wipers and keep my core stiff using my obliques, superset with leg raises.

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Muscle Yoga core workout with no stop!

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Supersets on Supersets Upper Body Muscle Yoga Marathon!

How do you like this one?

I warm up with my slow mode version of barbell cleans or call them gentle warmup push presses with a barbell then I go straight into standing foot banded biceps curls.

I do bilateral and alternating banded biceps curls superset with overhead triceps barbell extensions. You can use dumbbells or do these lying down on the floor for easier less mobility requiring alternatives.

Now I go straight to reverse grip barbell curls for forearm and then detour to the barbell cleans/front push press exercise I did in the start. What is the name of this exercise? it's like a kettlebell swing but in a new way.

From that I go down on the floor to do skullcrushers or gilloutin press for triceps to hit a slightly different angle superset with longer overhead triceps extensions.

Now it's time for triceps press with legs up in the air superset with supine leg raises on the floor, stay in the bottom for alternating flutter leg kicks and back to leg raises on the floor, so it's triple combination, keep working with me for this non stop routine!

In the end of the workout I set up a biceps concentration curl with bands supporting myself on the inside of my knees. Watch the angle and find your angle to get tension right.

After all that I go back to standing triceps extension with barbell again and then finishing with another set of reverse wrist curls with thumbs over and around to keep going!

That's a wrap!

Hello there!

It’s Thursday and form check time for side lunges.

If you’re doing them without any added weight, how are you setting it up? 

When you’re loading them what happens to your form? 

My one on one clients FILM and send me form check videos so I can check and coach on the execution, so you must do that for yourself if you have no trainer around. 

If you don't HAVE muscle muscle definition in your upper back, you need to try this workout!

The famous butterfly for shoulders is the warmup here, I use a top from a glute ham raise bench, but you can simply use a regular bench or do a short range motion on the floor.

The first exercise in the training is a short range shoulder raise for upper back for isometric peak holds superset with pulsing reps in a flying position. Follow along with my reps and sets so you keep the tempo.

The second move is a banded overhead rhomb adduction that require shoulder mobility, make sure you use a band that lets you move without being too strong.

The third move is a unilateral barbell rhomb rear shoulder raise that will strengthen your upper mind back well, you all need that.

The fourth move is a detour to butterfly reps with a limited range with a drop set, and then more repping out for a finisher of more mid back reps of dumbbell raises.

The famous butterfly for shoulders is the warmup here, I use a top from a glute ham raise bench, but you can simply use a regular bench or do a short range motion on the floor.

The first exercise in the training is a short range shoulder raise for upper back for isometric peak holds superset with pulsing reps in a flying position. Follow along with my reps and sets so you keep the tempo.

The second move is a banded overhead rhomb adduction that require shoulder mobility, make sure you use a band that lets you move without being too strong.

The third move is a unilateral barbell rhomb rear shoulder raise that will strengthen your upper mind back well, you all need that.

The fourth move is a detour to butterfly reps with a limited range with a drop set, and then more repping out for a finisher of more mid back reps of dumbbell raises.

In tis workout I use a hamstring roller to train my hamstrings. If you don't have one you can use a foam roller instead.

The position I'm holding myself up with requires a lof of upper body strength, if you need to lay down on your back, do that.

The challenge is to keep the hip extended, not flexed. You'll see that I keep it flexed because I don't have the strength to keep it up. To build my strength I focus on the eccentric part of the reps where you're naturally stronger.

After the table top leg curls I do lying down leg curls with one leg at a time.

The next move is poor man glute ham raises without an attachment for my ankles, this truly requires body control, coordination and balance!

In the end I stretch the hamstrings in a seated position, holding a flexed hip to avoid affecting my previously torn hamstrings, taking out the stretch lower down from my tears on the sit bones.