VooDoo Floss Compression Bands : Say bye-bye to aches & pains AND say hello to super-fast workout recovery

Every year, we spend approximately a bazillion dollars on all manner of treatments for pain in our necks, backs, feet, shoulders, etc.

Sadly, most of that pain is due to inactivity, poor posture, sitting too long in front of tvs & computer screens, poor training form, etc.

If only there was a way to quickly and inexpensively eliminate those aches and pains?

VooDoo Floss Bands

Way back in 2011, I saw the following Youtube video (with Dr. Kelly Starrett and uber-strong man Donny Thompson) highlighting the use of DISTRACTION and COMPRESSION to help repair shoulder dysfunction…which I happened to be suffering from at the time.

The very next day, I…

  1. Ordered a pair of compression bands, and
  2. Started rehabbing my bad shoulder with the distraction technique.

After 6 days…

  1. My shoulder felt a LOT more stable and was noticeably less painful. I had also resumed resistance training with my focus on rehab.
  2. The compression bands arrived in the mail.

After 2 days of compression & distraction rehab…I was able to press an 80 lb dumbbell overhead with ZERO pain in my formerly-bad shoulder.

In another week, my shoulder felt better than it had in a long, long, long time.

In the 5 years since then…Crossfit exploded in popularity…helping Dr. Starrett become THE mobility  & athletic performance guru…and compression bands became very popular amongst weightlifters, crossfitters, powerlifters AND physiotherapists.

Fast forward to today…and it’s just about time for compression bands (and associated rehabilitation techniques like Donnie Thompson’s distraction technique) to enter the mainstream.

Instead of spending big bucks on massage, chiropractic, physiotherapy, acupuncture, etc, it’s time for “normal” people to take advantage of this amazing rehab technique and…

For $65, you will be getting the knowledge and the gear required to keep your joints healthy, strong and pain-free.

And if you don’t want to drop the extra $$$ on Kelly’s book, I have sourced the best “how-to-use-compression bands-to-fix-my-busted-up-body” videos from the Youtubes. They are organized by joint/bodypart.

Note: If you follow the above links (and make a purchase), Rogue fitness will give me 5% of the purchase price as a finder’s fee. It won’t cost you any extra and the dough will go straight into my daughter’s education fund.

If you have any questions about the rehab techniques, feel free to hit me up on Twitter or Facebook

Wrist / Forearms

Elbow

 

Shoulder

 

 

Hip / Thigh

Knee

 

Calves

Ankle

Feet

 

 

10 Ways to Workout Smarter….not Harder

Every day I go to the gym and I see the same people doing the same workouts.

  • Runners get on a treadmill and run
  • Yoginis perform their poses
  • Bodybuilders squeeze & flex their muscles
  • Powerlifters lift heavy stuff
  • Aerobicizers attend their group fitness classes
  • And the dude at my gym who wears Adidas soccer shorts from 1978 stretches out his hamstrings threatening to dislodge his “fellas” from their cotton prison (the horror…the horror)

And while all of these activities are laudable and are infinitely better for you than sitting on the couch eating chips and watching reality tv, they all have their limitations. And since it is a new year, I thought it was the perfect time to outline 10 ways to workout smarter…achieving better results, in less time, with fewer aches & pains.

Tip # 1 – High Intensity Interval Training aka HIIT

There is an ever growing body of evidence showing that HIIT workouts are superior to traditional cardio training in almost every conceivable way.

  • Less time required per workout – I never, ever perform more than 20 min on a HIIT workout
  • Reduced chance of overuse injuries – just ask a runner about their aches & pains
  • Faster & greater improvements to the cardio-vascular system
  • Increased fat loss due to increased levels of EPOC  (Excess post-exercise oxygen consumption)
  • Increased total body strength
HIIT sprints
Before HIIT – After HIIT

To recap, HIIT takes up less of your time, is easier on your body, is better at improving the function of your heart & lungs and will help make you stronger and leaner more efficiently than cardio training. Sounds pretty smart to me.

Here are a bunch of articles I have written on HIIT to get you started:

Next Page : Movements not Muscles…

Quick Nav

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

button subscribe

The Bruce Lee Workout

In the world of bodybuilding and physique transformation, one of the most highly respected physiques of all time belonged to a guy who stood 5’7″ and weighed between 130 and 165 lbs.

That’s right…at his heaviest, Bruce Lee weighed only 165 lbs.

And yet, bodybuilders like Arnold Schwarzenegger were in awe of the body he built.

So, how did he do it?

And more importantly, how can you do it?

How can you build a body like this?

Well, if you want to learn about the weightlifting routine he used to build his strength and increase his muscle mass….pick up a copy of The Art of Expressing the Human Body.

But…you will be wasting your time.

If Bruce Lee was alive today, he would not be using the training routines found inside that book.

Bruce Lee believed that as a warrior and as a person, one should never “get set into one form. One should adapt and create your own style, and let it grow, be like water”.

Empty your mind, be formless, shapeless — like water.

When you put water in a cup, it becomes the cup;

When you put water into a bottle it becomes the bottle;

When you put it in a teapot it becomes the teapot.

Now water can flow or it can crash. Be water, my friend.

At this point, you may be asking…what the heck does being formless like water have to do with fitness, working out and getting a wicked set of abs like Bruce Lee?

Well, I’m going to tell you.

Bruce_Lee

Being formless like water means using those training techniques that work for your particular goals…and to not get all wrapped up in dogma.

  • There is no perfect workout
  • There is no perfect diet.

What there is, is….

  • your body as it currently exists,
  • your vision of how you want your body to be
  • and a whole bunch of tools & techniques that may or may not help you achieve your goals.

Becoming attached to a certain training method (bodybuilding, yoga, pilates, crossfit, cardio, walking, aerobic classes, Tae-Bo, P 90X, etc…) is a sure path to stagnation and unattained goals.

The same goes for nutrition.

If the tool is ineffective, find a way to make it effective or replace it with another tool.

Be like water

Unique goals require unique solutions.

One size does not fit all.

Be fluid like water…and get a wicked set of abs like Bruce Lee

bruce-lee-lats

You Have to Respect…Mommy Strength

As a 10 year old boy, I was rudely introduced to Mommy Strength when my mother, fed up with her two squabbling sons, picked us both up…tucked one underneath each arm…walked us inside the house and proceeded to explain why the fraternal-fisticuffs were going to stop and brotherly love would become the new normal in her house.

Needless to say, both my brother and I were more than a little freaked out by how easily my Mom totally wo-manhandled the two of us.

Mommy strength isn’t about developing perfectly perky biceps…it’s about being able to perform the world’s most difficult job to the best of your abilities.

And here are 4 strength tips designed to maximize your Mommy Strength ...without turning you into a She-Hulk.

1.  Compound Movements

Don’t waste your time with bicep curls and tricep kickbacks. Focus on multi-joint movements that use a group of different muscles to perform the movement. Here are some of my favorite compound movements:

2.  Core Strength

One of the unfortunate truths about our bodies is that the lower back is treated like the runt of the litter by the rest of the muscles and joints. For example, if your legs are tired or too weak to perform a movement, it will shift some of the effort to the muscles of the lower back. And your lower back will happily (or unhappily) take the load.

Unfortunately, when your lower back is tired or sore, none of the other muscle groups are as willing to take the load. The lower back is stuck with the work…and this leads to pain, inflammation, swelling, spastic muscles and more pain.

To prevent this from happening, Moms who want to be Mommy Strong should spend time developing their core strength. Here are some of my favorite core exercises:

3.  Joint Mobility

Strong Mommies don’t have time for the stiff necks, sore lower backs and achy shoulders that come from lugging two squabbling kids in from the back yard.

That’s why they need to…

  1. Tenderize stiff muscles,
  2. Eliminate muscle imbalances, and
  3. Prevent structural damage caused by #’s 1 & 2

Here are some of my favorite techniques for keeping Strong Mommies pain free.

4.  Posterior Chain Strength

As a personal trainer, I am always meeting new clients who have decent strength in their arms, abs, and quads…but are much weaker in their upper back, lower backs, hamstrings and booty.

This imbalance between the muscles on the front of your body (anterior chain) and the muscles on the back of your body (posterior chain) will lead to all sorts of problems down the road.

Here are some of my favorite posterior chain exercises:

For more Mommy Strength advice, feel free to sign up for email updates or follow me on Twitter

Best Body Workout – 2012 – Week 27 – Day 1

Dylan Armstrong : soon-to-be Gold Medalist at the 2012 Olympics

This week is going to be fun.

  • Short, intense workouts
  • a little Tabata
  • a little HIRT
  • and a ton of sweat

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way. up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Superset #1 – Bodyweight Squats

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

Superset #2 – Toes to the Sky & Double Leg Hip Thrust

Technique: 4 min – As Many Reps As Possible (AMRAP)

  • Alternate between exercises
  • 10 reps max per set
  • Keep rest periods as short as possible – keep moving from Toes to Hip Thrusts…
  • Toes to the Sky can be performed flat on the ground or on a decline bench as in the video
  • The benches used in the Hip Thrust video gives you a greater range of motion and increases the intensity of the exercise – If you don’t have access, do them flat on the ground or with feet elevated

Superset #3 – Bodyweight Shoulder Press & Jumping Jacks

Technique: 4 min – AMRAP

  • Alternate between exercises
  • 10 reps max per set for shoulder press – 20 reps max for JJs
  • Keep rest periods as short as possible – keep moving between exercises
  • Feel free to substitute 2 arm DB or BB shoulder presses for the BW option

Superset #4 – Pull-Ups & McGill Crunches

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Any version of pull-up is okay with me – pull-ups, chin-ups, band-assisteds pull-ups/chin-ups, band pull-downs or even pulldowns in the gym
  • 20 seconds Pull-Ups, rest 10 sec, 20 seconds McGill Crunches, rest 10…..

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, I want you to do some HIIT sprints

  • 20 min total
  • 10 second sprints
  • As many sprints as possible in 20 min

Get Rid of Shoulder Pain with Band Traction

The shoulder is a highly mobile joint. Because of that mobility, it is also highly susceptible to injury…. and pain.

Believe me, I know.

  • The younger me used to lift ridiculously heavy weights without ever feeling pain…or giving a darn about the health of my joints.
  • The older me wishes the younger me hadn’t been so stupid.

At one point, my shoulders were in constant pain. I couldn’t sleep without a shoulder aching and an arm falling asleep. It wasn’t good.

And then I found Dick Hartzell, Jump-Stretch Bands and the wonder of his joint traction exercises.

It will take a bit of time, but this stuff is magic for fixing jammed up shoulders.

NOTE: If you’re already doing physical therapy for shoulder pain/injury, please discuss this article with your physio.

 

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

button subscribe

Low Back Pain? Your Hips May Be The Problem

Every year, we spend close to a bazillion dollars on low back pain treatments – massage, pills, acupuncture, chiropractic, etc

  • What if the problem isn’t your back?

Most of us sit on our butts way too much – at work, at home, at restaurants, at movie theaters, etc.

And this can mess up a bunch of the muscles surrounding your hips & pelvis. And when those muscles get all tight, bunched up and inflamed, they can mis-align your hips & pelvis which can lead to mis-alignment of your lumbar spine which leads to lower back pain.

Luckily for you, there are some pretty simple (and 100% free) ways to help repair those messed up hip/pelvis muscles.

I’m not saying that these techniques will fix all your lower back pain…..but they just might.

Give ’em a try.

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

button subscribe

Best Body Workout – 2012 – Week 9 – Day 1

Week #9 is a bridge week…designed to allow your muscles & nervous system a chance to fully recover and get ready for what’s coming next week.

The workout listed below is for those trainees interested in adding muscle to their physiques and who are not exhausted from the past few weeks of workouts.

If that isn’t you, skip these workouts and go do a yoga or pilates or do a week of cardio. And most of you could do with a bunch of joint mobility work, so go visit Kelly Starrett over at Mobility WOD and start working out some of those kinks.

Alright, let’s get on with the…

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Exercise #1

Leg Press

Warm up with some sets of 10 reps..building up to a weight that you could perform a maximum 15 reps

Then, using the weight that you could perform 15 reps with, I want you to perform 25 reps!!!

Impossible???

Nope

* Start by banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

Once finished, your legs and lungs should feel like you just ran a marathon

Rest 5-10 minutes, and then do the same thing with

Exercise #2

Seated Machine Row

Warm up with some sets of 10 reps..building up to a weight that you could perform a maximum 15 reps

Once again, I want you to get 25 reps!!!

Start by banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some easy cardio & stretching (lots of stretching)

 

health-healthhabits-fitness-exercise-bike-sprint---track-cyclist-fitness-exercise-health-healthhabits

Best Body Workout – 2012 – Week 6 – Day 2

It’s time for some HIIT sprints!!!

During this workout, you’re GOING to:

  • Increase Metabolism
  • Burn Fat
  • Make yourself Faster
  • Make yourself more Limber
  • And get rid of your Aches & Pains

We’re going to do that by combining my favorite HIIT workout of all time with some joint mobility work from my favorite joint mobility guy – Kelly Starrett

To begin with, we’re going to do our standard warm-up to get the joints ready to workout.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

 

NOTEI’ve been using links instead of always embedding videos week after week because it speeds up how quickly the site loads. Personally, I can’t stand a slow-loading site, but if you hate the links and want the embedded videos every time, please leave a comment

 

THE HIIT WORKOUT

HIIT workouts are all about intensity.

The goal is to generate huge amounts of power & speed in a relatively short period of time…over and over again with the smallest possible rest periods.

  • If the resistance is too high, you don’t get the speed.
  • If the resistance is too low, you don’t get the power
  • If the rest periods are too short, you don’t get the power or speed or volume and you’ll probably puke.
  • If the rest periods are too long, you’ll get power & speed but you’ll never develop any anaerobic endurance.

This is my all-time favorite HIIT workout.

  • Sprint full out for 10 seconds
  • Rest 10 seconds
  • Sprint full out for 10 seconds
  • Rest 20 seconds
  • Sprint full out for 10 seconds
  • Rest 30 seconds
  • Sprint full out for 10 seconds
  • Rest 40 seconds
  • Sprint full out for 10 seconds
  • Rest 50 second

REPEAT 3 more times….for a total of 20 minutes

If you need more than 50 seconds rest after completing the first round of 5 sprints, you can extend the rest period to recharge your batteries.

Equipment: You can do your sprints on a track, up a hill (brutal), on an exercise bike, on an elliptical, on a VersaClimber (extra brutal), in a pool, or on a treadmill….keeping in mind that you will need to hop on and off a quickly moving treadmill belt.

It will also make your life easier if you use a  Gymboss interval timer.

THE JOINT MOBILITY WORKOUT

If you have access to Jump Stretch style strength bands, do this video for about 10-15 minutes

If you don’t have bands, do 2 or 3 of these videos:

That’s it for today…enjoy your weekend.

The Components of Physical Fitness

What is physical fitness?

You will receive some very different answers depending upon who you ask.

To a person with a medical condition, physical fitness may be a day without pain or a day where they have the energy to walk down to the corner store. To the weekend warrior, it is being able to compete with his friends and still be able to go to work on Monday.

To an Olympic calibre gymnast, physical fitness is performing an Iron Cross. The flexibility of an accomplished yoga practitioner is a display of physical fitness. As is the endurance of a triathelete. Or the power of an Olympic style weightlifter. Or the speed of a sprinter. Or the agility of a badminton player…

They are all right and they are all wrong.

For their particular needs, there is an appropriate level of adequate fitness. The weekend warrior has no need to perform an Iron Cross. Or a gymnast to run a marathon.

The decathalete / heptahalete is supposed to represent the ultimate of physical fitness. While the other athletes are specialists, these multi-sports athletes train to develop the ultimate combination of the different components that make up physical fitness.

So that is where we will go. By breaking down physical fitness into it’s components, we will arrive at a better understanding of physical fitness.

The 5 Components of Physical Fitness

1. Muscular Strength

This component of physical fitness deals specifically with the performance of the body’s skeletal muscles.

Your skeletal muscles contract and stretch in order to produce movement. Simple.

How they produce that movement is less simple. Your body’s muscles are highly adaptable. They will react to the stresses that you place upon them. Sit on the couch and they will atrophy. Try and run fast and they adapt to produce faster contractions. Lift heavy objects and they will increase their ability to produce maximum strength.

One way to organize these different types of strength is in relation to time.

Maximum muscular strength is the ability to produce the most amount of force regardless of time. That big guy at your gym that is ALWAYS bench pressing may have a high level of maximum strength. He can produce a large amount of force (to move that heavy barbell) but he does it relatively SLOOOWWWLY.

Maximum muscular endurance is the ability to produce a smaller amount of force, but do it for a long time. A marathon runner has a high level of muscular endurance. His bodyweight requires less force to move than a heavy barbell, but he is able to move that weight for 2+ hours non-stop.

Maximum muscular speed is the ability to produce muscular movement very quickly. A hummingbird’s wings are the epitome of speed.

Muscular power is a combination of maximum strength and speed. An Olympic weightlifter is a great example of power. So are high jumpers and sprinters. Another way of looking at power would be to use our weightlifter friend from the gym.

If he bench presses 300 lbs but takes 3 seconds to perform the lift, his power output is 100 lbs. per second. However, if he drops the weight to 200 lbs and performs the lift in 1 second, his power output shoots up to 200 lbs. per second.

If that wasn’t confusing enough, different types of muscular strength rely on the development of the 4 other components of physical fitness.

Next Page…Neuro-Muscular Co-ordination

Quick Navigation

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

button subscribe

Best Body Workout – 2012 – Week 3 – Day 1

Today’s workout is all about:

  • Increasing Metabolism
  • Burning Fat
  • Making you Faster
  • Making you Limber
  • Getting rid of Aches & Pains

We’re going to do that by combining my favorite HIIT workout of all time with some joint mobility work from my favorite joint mobility guy – Kelly Starrett

To begin with, we’re going to do our standard warm-up to get the joints ready to workout.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

 

NOTEI’ve been using links instead of always embedding videos week after week because it speeds up how quickly the site loads. Personally, I can’t stand a slow-loading site, but if you hate the links and want the embedded videos every time, please leave a comment

 

THE HIIT WORKOUT

HIIT workouts are all about intensity.

The goal is to generate huge amounts of power & speed in a relatively short period of time…over and over again with the smallest possible rest periods.

  • If the resistance is too high, you don’t get the speed.
  • If the resistance is too low, you don’t get the power
  • If the rest periods are too short, you don’t get the power or speed or volume and you’ll probably puke.
  • If the rest periods are too long, you’ll get power & speed but you’ll never develop any anaerobic endurance.

This is my all-time favorite HIIT workout.

  • Sprint full out for 10 seconds
  • Rest 10 seconds
  • Sprint full out for 10 seconds
  • Rest 20 seconds
  • Sprint full out for 10 seconds
  • Rest 30 seconds
  • Sprint full out for 10 seconds
  • Rest 40 seconds
  • Sprint full out for 10 seconds
  • Rest 50 second

REPEAT 3 more times….for a total of 20 minutes

If you need more than 50 seconds rest after completing the first round of 5 sprints, you can extend the rest period to recharge your batteries.

Equipment: You can do your sprints on a track, up a hill (brutal), on an exercise bike, on an elliptical, on a VersaClimber (extra brutal), in a pool, or on a treadmill….keeping in mind that you will need to hop on and off a quickly moving treadmill belt.

It will also make your life easier if you use a  Gymboss interval timer.

THE JOINT MOBILITY WORKOUT

If you have access to Jump Stretch style strength bands, do this video for about 10-15 minutes

If you don’t have bands, do 2 or 3 of these videos:

That’s it for today…all new stuff on Wednesday.

How To Make Your Own Indian Clubs

Today’s article is for everyone who is curious about Indian Club training, but doesn’t want to spend $200 bucks….only to find out that they hate Indian Club training.

The solution?

Do It Yourself Indian Clubs

DIY #1

DIY #2

DIY #3

 

superman-fat-ripped health-fitness-healthhabits

9 Ways to Make Your Workouts Super Awesome

1.  Reduce Rest between Sets

Reducing rest between sets will:

  • improve your anaerobic endurance,
  • allow you to do more work in a shorter period of time,
  • increase your EPOC
  • and force you to burn fat faster.

Unless you’re trying to get huge, cutting your rest periods to 30 seconds or less is a great thing to do.

skinny exercise weightlifter

2.  Start doing some Unilateral Training

Working one limb at a time is a great way to correct muscle imbalances, turn a bench press into a core exercise and get you stronger with less strain on your joints

See the 1 Arm Shoulder Press & 1 Leg Squat in this article

3.  Get Serious about Peri-Workout Nutrition

3 meals a day isn’t going to cut it if you want to get the best results from your workouts.

To maximize performance, recovery & fat loss, you need to get smart about what you eat and when you eat it.

This article goes into lots of detail about Peri-Workout Nutrition

4.  Improve your Joint Mobility

Most gym-goers barely find time to stretch their muscles.

Almost none of them try to mobilize tight or impinged joints.

And that’s too bad. Because I bet 9 out of 10 people at your gym have at least one bad joint that could be magically healed with a proper joint mobility program.

Kelly Starrett is my favorite guru when it comes to joint mobility

5.  Buy a Foam Roller

Seriously…buy a foam roller. Your muscles and your bank account will thank you

Lately, I have been using a Rumble Roller. It’s softer than my previous roller, but those knobs really do the trick on my IT bands and tight hip muscles.

rumble foam roller

As well, one of my clients used it on her tight trap muscles to help eliminate tension headaches.

Next PageTips 6 – 9…

Your Best Body Workout – 2011 – Week 15 – Day 1

Alright!!! It’s week #15.

It’s time for another bridge week to allow your muscles & nervous system a chance to fully recover and get ready for week #16.

The workout listed below is for those trainees interested in adding muscle to their physiques and who are not exhausted from the past few weeks of workouts.

If that isn’t you, skip these workouts and go do a yoga or pilates class or do a week of cardio.

Nothing too strenuous and hopefully something you enjoy doing.

Week #16 is going to be tough and I would prefer to see you rested up a little bit before we dive back into it.

Alright, let’s get on with the…

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Exercise #1

Leg Press

Warm up with some sets of 10 reps..building up to a weight that you could perform a maximum 15 reps

Then, using the weight that you could perform 15 reps with, I want you to perform 25 reps!!!

Impossible???

Nope

* Start by banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

Once finished, your legs and lungs should feel like you just ran a marathon

Rest 5-10 minutes, and then do the same thing with

Exercise #2

Seated Machine Row

Warm up with some sets of 10 reps..building up to a weight that you could perform a maximum 15 reps

Once again, I want you to get 25 reps!!!

Start by banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

.

 

Your Best Body Workout – 2011 – Week 13 – Day 3

“The Athlete” by Howard Schartz and Beverly Ornstein

Welcome to Week 13 – Workout 3.

There are two major differences between the last two weeks and this week.

Difference #1

Instead of 6 sets of 8 reps, we’re switching to 8 sets of 6 reps.

Difference #2

We’re going to make some minor changes to exercise selection.

  • Calves & biceps are switching days. Calves move to Day 1 & Biceps move to Day 3.
  • I am also going to change a couple of exercises.

Note – Switching up the exercises is a minor tweak. If you feel that you prefer the original program, feel free to ignore this change.

But, you still need to make the switch to 8 sets of 6 reps.

.

PHASE 1

Warm-Up

Feel free to mix things up during the warm-up.
The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but as long as your muscles are getting pliable and your joints are feeling “loose”….feel free to do your own thing…as long as it gets the job done.
.

5 Minutes of the following 4 Mobility Exercises:

.

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Rolling Like A Ball

.
3. Shin Box
.

4.  Lateral Lunges

.

5 Minutes of the following Muscle Warm-Up Exercises

I am going to list a bunch of exercises. You choose which ones you want to do….remembering that the goal is to warm up the muscles and make them pliable and ready to handle the following workout

  • 1 Arm Swing Snatch – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
  • Bodyweight Squat
  • Step-Ups
  • Burpees
  • Push – Ups
  • BW Rows
  • Jumping Chins
  • Shuffle Lunges
.

PHASE 2

The HH Quasi Bodybuilder/Athlete/Freak of Nature Workout ver 1.0

Superset #1

  • 2 exercises per superset
  • 8 sets per exercise
  • 6 reps per set
  • 30 seconds rest between sets
  • Choose a weight that will challenge you to just get the 8th rep on the last set
  • If you make 6 reps on set #8, increase the weight a little bit the following week
  • Perform the “work” part of each exercise as quickly and powerfully as possible
  • I recommend that before each set of Exercise #1, you do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats)

This will get your nervous system all charged up and help you perform better on the work set.

.

Exercise #1

Sissy Squats, Front Squats, Goblet Squats or Bulgarian Squats

  • 8 sets
  • 6 reps per set
  • BW, Dumbbell, Kettlebell, Barbell

For the neural activation warm-up exercise, I would recommend Jumping up and down like a spaz

Exercise #2

Leg Press

  • 8 sets
  • 6 reps per set

.

Superset #2

  • 2 exercises per superset
  • 8 sets per exercise
  • 6 reps per set
  • 30 seconds rest between sets
  • Choose a weight that will challenge you to just get the 8th rep on the last set
  • If you make 6 reps on set #8, increase the weight a little bit the following week
  • Perform the “work” part of each exercise as quickly and powerfully as possible
  • I recommend that before each set of Exercise #1, you do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats)

This will get your nervous system all charged up and help you perform better on the work set.

 

Exercise #1

Single Leg Deadlift

  • 8 sets
  • 6 reps per set
  • Dumbbell/Kettlebell or Bodyweight

For the neural activation warm-up exercise, I would recommend 4 reps of Explosive Broad Jumps

Exercise # 2

Leg Curl Machine

  • 8 sets
  • 6 reps per set

Any leg curl machine is okay

.

Superset #3

  • 2 exercises per superset
  • 8 sets per exercise
  • 6 reps per set
  • 30 seconds rest between sets
  • Choose a weight that will challenge you to just get the 8th rep on the last set
  • If you make 6 reps on set #8, increase the weight a little bit the following week
  • Perform the “work” part of each exercise as quickly and powerfully as possible
  • I recommend that before each set of Exercise #1, you do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats)

This will get your nervous system all charged up and help you perform better on the work set.

 

Exercise #1

Preacher Bench Curls – wide grip

  • 8 sets
  • 6 reps per set
  • Barbell

For the neural activation warm-up exercise, I would recommend 6-10 reps of Explosive Shuffle Lunges.

Note – if you don’t have a preacher bench, you can use a stability ball instead. (thanks Brit)


Exercise # 2

Drag Bicep Curls

  • 8 sets
  • 6 reps per set
  • Barbell
  • Drag the barbell right up the front of your body as high as possible – instead of the bar moving away from the front of your body, it sticks to your torso and your elbows travel back

.

PHASE 3

Stretching – minimum 10 minutes

Focus on the muscles you just worked, plus the ones that are tight on just about everyone….hip flexors, calves, hamstrings, chest, neck & traps

.

NOTE

  • All 3 workouts will be posted on Monday, Tuesday & Wednesday.

If you’re interested in gaining some size, perform each of these workouts 2x per week
It all depends on your goals

Instead of repeating these workouts, you can perform them a single time only – Mon, Wed, Fri and perform some other exercise on Tues, Thurs, Sat.
For example:
  • you can perform Neural Recharge workouts on Tues/Thurs/Sat –Here is a sample workout
  • If you want to improve your cardio, do cardio
  • If you want to improve your flexibility, take some yoga classes or stretch
  • If you want to have fun while exercising, take a class, play a sport, etc…
  • Or, mix & match

You can also rest on those off days. These 3 workouts are pretty intense and will do a lot on their own.

.

All of the Best Body workouts are available here.

.

 

Your Best Body Workout – 2011 – Week 13 – Day 2

“The Athlete” by Howard Schartz and Beverly Ornstein

Welcome to Week 13 – Workout 2.

There are two major differences between the last two weeks and this week.

Difference #1

Instead of 6 sets of 8 reps, we’re switching to 8 sets of 6 reps.

Difference #2

We’re going to make some minor changes to exercise selection.

  • Calves & biceps are switching days. Calves move to Day 1 & Biceps move to Day 3.
  • I am also going to change a couple of exercises.

Note – Switching up the exercises is a minor tweak. If you feel that you prefer the original program, feel free to ignore this change.

But, you still need to make the switch to 8 sets of 6 reps.

.

PHASE 1

Warm-Up

Feel free to mix things up during the warm-up.
The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but as long as your muscles are getting pliable and your joints are feeling “loose”….feel free to do your own thing…as long as it gets the job done.
.

5 Minutes of the following 4 Mobility Exercises:

.

1. Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Rolling Like A Ball

.
3. Shin Box
.

4.  Lateral Lunges

.

5 Minutes of the following Muscle Warm-Up Exercises

I am going to list a bunch of exercises. You choose which ones you want to do….remembering that the goal is to warm up the muscles and make them pliable and ready to handle the following workout

  • 1 Arm Swing Snatch – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
  • Bodyweight Squat
  • Step-Ups
  • Burpees
  • Push – Ups
  • BW Rows
  • Jumping Chins
  • Shuffle Lunges
.

PHASE 2

The HH Quasi Bodybuilder/Athlete/Freak of Nature Workout ver 1.0

Superset #1

  • 2 exercises per superset
  • 8 sets per exercise
  • 6 reps per set
  • 30 seconds rest between sets
  • Choose a weight that will challenge you to just get the 8th rep on the last set
  • If you make 6 reps on set #8, increase the weight a little bit the following week
  • Perform the “work” part of each exercise as quickly and powerfully as possible
  • I recommend that before each set of Exercise #1, you do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats)

This will get your nervous system all charged up and help you perform better on the work set.

.

Exercise #1

Scapular Depression Chins or Pulldowns

  • 8 sets
  • 6 reps per set
  • BW or cable pulldown station or bands

This is a chin / pulldown which doesn’t use your arms – same back movement – no biceps

For the neural activation warm-up exercise, I would recommend Explosive Band Pulldowns or Jumping Chins

Exercise #2

Standing Cable Rows – High to Low

  • 8 sets
  • 6 reps per set

A band can be substituted for the cable

.

Superset #2

  • 2 exercises per superset
  • 8 sets per exercise
  • 6 reps per set
  • 30 seconds rest between sets
  • Choose a weight that will challenge you to just get the 8th rep on the last set
  • If you make 6 reps on set #8, increase the weight a little bit the following week
  • Perform the “work” part of each exercise as quickly and powerfully as possible
  • I recommend that before each set of Exercise #1, you do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats)

This will get your nervous system all charged up and help you perform better on the work set.

 

Exercise #1

Skullcrushers

  • 8 sets
  • 6 reps per set
  • Dumbbells/Barbell or Bodyweight

For the neural activation warm-up exercise, I would recommend 5 reps of Explosive Close Grip Push-Ups

Exercise # 2

Cable Pushdowns

  • 8 sets
  • 6 reps per set
  • Dumbbells

Stretch bands can be substituted for the cable stack

.

Superset #3

  • 2 exercises per superset
  • 8 sets per exercise
  • 6 reps per set
  • 30 seconds rest between sets
  • Choose a weight that will challenge you to just get the 8th rep on the last set
  • If you make 6 reps on set #8, increase the weight a little bit the following week
  • Perform the “work” part of each exercise as quickly and powerfully as possible
  • I recommend that before each set of Exercise #1, you do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats)

This will get your nervous system all charged up and help you perform better on the work set.

 

Exercise #1

Stability Ball Plank

  • 8 sets
  • 30 seconds per set
  • Ball & BW


Exercise # 2

Stability Ball Crunch or Tuck/Pike

  • 8 sets
  • MAX reps per set – with GOOD form
  • Stab Ball & BW
  • On crunches – crunch up towards the ceiling rather than curling like a jelly-roll
  • When your form isn’t perfect – move back to planks

.

PHASE 3

Stretching – minimum 10 minutes

Focus on the muscles you just worked, plus the ones that are tight on just about everyone….hip flexors, calves, hamstrings, chest, neck & traps

.

NOTE

  • All 3 workouts will be posted on Monday, Tuesday & Wednesday.

If you’re interested in gaining some size, perform each of these workouts 2x per week
It all depends on your goals

Instead of repeating these workouts, you can perform them a single time only – Mon, Wed, Fri and perform some other exercise on Tues, Thurs, Sat.
For example:
  • you can perform Neural Recharge workouts on Tues/Thurs/Sat –Here is a sample workout
  • If you want to improve your cardio, do cardio
  • If you want to improve your flexibility, take some yoga classes or stretch
  • If you want to have fun while exercising, take a class, play a sport, etc…
  • Or, mix & match

You can also rest on those off days. These 3 workouts are pretty intense and will do a lot on their own.

.

All of the Best Body workouts are available here.