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Home » Events » Fit Asia at ExPRO Fitness

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Fit Asia at ExPRO Fitness

October 14

« Dallas Mania Fitness
Asia Fitness Conference (AFC) »

Rotational Power Course (my own)

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Date:: October 14

Venue

: Singapore

« Dallas Mania Fitness
Asia Fitness Conference (AFC) »

54 years ago

drjmike

🔥 Here’s how to get Strong AF Hip Flexors?🔥
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It's Simple and Effective 👇
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📌 Save for stronger hip flexors

🔥The hip flexors (including the psoas, iliacus, rectus femoris, pectineus, and sartorius) bring your legs and trunk together in a flexion movement. Here’s a breakdown and the biggest issues commonly seen:

✅ Gangsta Facts
1️⃣The hip flexors cross multiple joints. For example, the psoas is connected to the diaphragm through connective tissue, which affects breathing, posture, and stability.
2️⃣They attach through your pelvis and then finally attach to your femurs. One of the main hip flexors, the psoas is the only muscle to cross three zones (lumbar spine, pelvis, and hip). Its functional opposite is the QL, and flexes and extends the hip.

✅ PROBLEMS + SOLUTIONS
1️⃣Too much sitting and your leg gets tight and weak, which means you're vulnerable to injury because you are unstable and you can't unleash the power.
2️⃣Weakness in the hip flexors (i.e. psoas) causes decreased ability to flex the hip joint, as well as difficulty bringing the trunk forward when preparing to rise up from a seated position or walk up an incline.
3️⃣If you are a runner, it can decrease your stride pattern. Hip flexor weakness also causes instability at the squat portion of many lifts/ exercises, which can cause discomfort/pain.
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🔥Scroll to see some movement positions to strengthen the hip flexors.
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🔥TAKE-HOME MESSAGE: Just because the hip flexors are tight, that doesn’t mean it needs to be stretched or worked deeply. If it is weak and tight, the worst thing you can do is to stretch it. A weak muscle does not like to be stretched. It will cause a stressor and the body will rebound by tightening it even more. When a muscle is weak, it protects itself by shortening. Therefore, it is crucial to first determine if the muscle is weak or strong before choosing a course of action.
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✅ Have you ever wondered about the worst fitness

✅ Have you ever wondered about the worst fitness products?✅
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🔥It’s very straightforward.
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If you know or have seen these products in previous years, it’s all BS! Yet people still fall for the quickest, fastest, easiest, cheapest & most convenient so they don’t have to put in the work.
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🔥 You don’t need a PhD or be a multimillionaire to see the real truth. But you do need common sense.
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🔥 Here’s how to use to proper gym terms for a

🔥 Here’s how to use to proper gym terms for all coaches and trainers..it’s very simple. Here’s how 👇
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📌Save and Share this!
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Here’s a simple breakdown to help all of you know these terms and apply them in a very basic way.
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✅While many of us are familiar with these specific basic workout and sports performance terms, it oftentimes is misinterpreted and so many people in the industry love to make up their own terms to sound smart when they don’t even know the basic proponents.
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✅Regardless if you are a beginner or advanced trainee or a coach of 20+ years, it always helps to keep and apply basic knowledge to all the people that you work with.
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🔥 Bottom Line: Know the fundamentals and you can advance from there.
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✅ Here’s How I increased my Dynamic Punching P

✅ Here’s How I increased my Dynamic Punching Power✅
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It’s Super Simple 👇
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Here are some unique and effective ways I added dynamic punching power, and how and why..
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1️⃣Bent Over Punch/Pull Combo - Awesome for training anterior and posterior oblique slings simultaneously to maximize punching and rotational power.

2️⃣ Anterior Oblique Sling Dynamic Side Plank w/ Knee Drive - Works to improve the “load to explode” out of the hip complex creating force absorption and propulsion. This also provides great synergy between the serratus and the Anterior oblique subsystem increasing the load demand used to generate force creating length and helping to improve power.
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3️⃣ Kettlebell Uppercuts - This is a great exercise for contact and combat sport athletes. If you notice, the arm actually does very little from the beginning of the movement and incorporates rotational power from the legs, hips and core. When done correctly, it should feel effortless because you’re maximizing kinetic chain energy to an actual competitor/opponent. Simple, yet very effective movement.
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👉 Whether you’re a contact or a combat sport athlete, maximizing punching power is crucial in order to generate the necessary power, progressive overload and technicalities of the sport.
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🔥Take-home message: Always stay ready and keep punching👊
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🔥 if you need to higher quality push-up..Do Th

🔥 if you need to higher quality push-up..Do This 👇
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📌 Save for better push-up days
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Here’s the truth, most people mess up their push-ups. Here’s what to do to have better higher quality push-up performance.
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❌ Stop allowing the elbows the flare out to approximately 90°
❌ Poor mechanics and low efficiency
❌ Poor Shoulder Health.
❌ Uncomfortable Position.
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✅ Tuck elbows about 45°angle to the body
✅ Better Alignment and more efficiency
✅ More comfortable shoulder position
✅ Move whole body down as one unit.
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✅Here’s some strategies I used to enhance shou

✅Here’s some strategies I used to enhance shoulder strength.

It’s Super Simple 👇
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👉Strategy 1). Utilize training through a whole host of exercises and angles to maximize physique.
👉Strategy 2). Use varying types of equipment as outlined in these examples. Don’t forget about different tempos, eccentric and isometrics too.
👉Strategy 3). Think about the non-traditional variations, but also the ones that can increase practical significance as well. In other words, simple and effective variations and tweaks can often make the biggest differences. Think outside the box by creating your “own box.”and tools to use.
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🔥 Bottom-Line: Give these a try to add some spice to help you get extra swole shoulders!
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🔥 Are you still doing regular dumb planks? Let

🔥 Are you still doing regular dumb planks? Let me explain really quick below 👇
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👉You may be thinking “oh my God, I love planks” but do you really? Don’t get me wrong, planks are not an all out terrible exercise but they’re often very boring and you can only load so much on your back and the transfer to heavier loading movements such as deadlifts or squats or rotational patterns do not transfer very well. Sorry but holding your planks for two minutes or five minutes or the Guinness book of World Jackedness does not increase power output and overall strength; at that point it’s just muscular endurance.
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👉 And to be honest, it’s often used as a quick and easy core exercise to program without much thought whereas other core Movements (even other planks variations in different planes/patterns ) and rotation patterns can be much more effective.
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✅ Take-home message: Think more three dimensional with other more effective variations and challenging movements for your clients and athletes. There’s dozens of choices to make.
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🔥Here’s how to do Ab Wheel Rollouts.. . It’

🔥Here’s how to do Ab Wheel Rollouts..
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It’s Super Effective 👇
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📌 Save & Share this post.
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This is one fundamental exercise that a lot of people get wrong in terms of execution. It’s actually a much more challenging movement than you think. Be sure to focus on effective technique for this exercise.
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✅ Keep in mind, core training & stability comes not only in many forms, but in large variations as well. Often people fail to train up and down the kinetic chains and work on stability in a variety of movements, progressions and planes of motions.
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✅ Here’s How I Changed my Tricep Training✅ .

✅ Here’s How I Changed my Tricep Training✅
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It’s Super Simple 👇
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👉 I changed my tricep training long ago to more effective and favorable exercises to Crossbody Extensions, Traditional Pressdowns and JM Presses (banded and unbranded). Here’s why..
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❌ Tricep Kickbacks, while it’s an OK exercise (if that) , it does not provide sufficient stimulus and heavier mechanical loading on the triceps to be able to have greater transfer to heavier loads and heavier pressing movements.
❌ So it’s limited in its ability to load
❌ Low transfer of strength and hypertrophy Swoleness
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✅ Do This Instead (Crossbody Extensions, thumb inside the straps).
✅ Focus on the efficiency of the long head is undervalued, despite the fact that the medial and lateral heads get a really good stimulus as well and are going to work regardless of what type of elbow extension exercise you do because you cannot completely bias medial and lateral head. Long head output is great via slightly shortened at the shoulder with some extension and a bit wider with some abduction due to its origin of the scapula. This is why variations of dips and close grip benching regardless of what bar you use does not train long head adequately enough due to suffering antagonist inhibition (geek and nerd stuff here 😊)
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👉Also, shoulder position can play a role in getting more or less of the long head contribution, and even the overhead position does not bias the long head greater for elbow extension.
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🔥 Take-home message: So my top 2 exercises for tricep Swoleness are crossbody extensions and JM presses (I’ve made a previous post about that too recently), as Crossbody extensions train all three heads very well and you can adjust the cable angle if you need to. So, “tri” this out and you’ll see a big difference!
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Hope this helps you!
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