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Home » Events » Fit Asia at ExPRO Fitness

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Fit Asia at ExPRO Fitness

October 14, 2023

« Dallas Mania Fitness
Asia Fitness Conference (AFC) »

Rotational Power Course (my own)

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Details

Date:: October 14, 2023

Venue

: Singapore

« Dallas Mania Fitness
Asia Fitness Conference (AFC) »

54 years ago

drjmike

🔥Do you need to spice up your single leg traini

🔥Do you need to spice up your single leg training?
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I’m willing to bet you do.
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📌 Save & Share for Leg Days
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🤬 What Tends to Happen..
A lack of single-leg stability, strength, power and agility is linked to potential increase in lower back, hip and knee injuries as well as increase in bilateral strength and overall stability.
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✅Things to Keep in Mind:
Training single-leg movements can be a daunting task. You. neglect single-leg exercises by favoring bilateral movements. Therefore have less than desirable single-leg strength. However, if you worked on it, you would see bilateral movements increase both strength and performance.
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🔥 Here’s what do:
Film your fav single leg movement, tag me in your post/story and I’ll reshare.
Let me know how you used them in your training

🏋️‍♀️ Get some added leg spice!. Give these a try, you’ll dig it!
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🔥Here’s some Strategies I use for Stronger Ad

🔥Here’s some Strategies I use for Stronger Adductors 🔥
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It’s Super Simple 👇
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📌 Save & Share this!
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👉Strategy 1). Think outside the traditional abductor and abductor machines.
👉Strategy 2). Use a wide variety of equipment, including bands, kettlebells, plates, and even bodyweight, etc
👉 Strategy 3). Think about other stabilization effects, including working in frontal plane, and how the adductors work as direct antagonist to the glute max, TFL, and glute medius indirect functional opposite with the glue medius, and also directly involved with both Anterior Oblique sling and Lateral subsystem.
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✅ Side Notes:
They make up around 23% of the total mass of the lower extremities. The longus, brevis and magnus attach more anteriorly. The pectineus and gracilis attach more posteriorly and are a part of the anterior oblique subsystem and lateral subsystem.
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✅ The most common groin pulls are pectineus and adductor longus/brevis.
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✅ They are involved in eccentric deceleration and aspects of rotation. If adductors are chronically tight, they will always battle with the glutes or other musculature and won’t allow the pelvis to get out of a large anterior tilt with internal rotation. That in turn can cause issues throughout the chain and even create knee pain.
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.🏋️‍♀️ Hope this helps. Give these a try and let me know how you like them.
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💪 Let me talk to you… about how to stop doin

💪 Let me talk to you… about how to stop doing this rotator cuff garbage like this
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📌 Save for better Shoulder Stability and Cuff work.
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❌ Here’s the problem: This type of exercise with the dumbbells offers little solution to your problems. In fact it’s a big triple decker big a$$ bowl of nothing. External rotation still occurs, but the line of resistance should be an internal rotation moment. In other words you’re doing external rotation but it’s in the transverse plane. Standing with the dumbbells is not effective in this way. Again infraspinatus and external rotators are active but you’re asking the biceps, forearm flexors and supraspinatus do utilize some isometric actions.
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✅ Here’s the Solution: Utilizing a band or loop to better isolate/effectively load the shoulder external rotators, infraspinatus and teres minor. You can also use a cable or seated version or side lying version as well.
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🏋️‍♀️ Make sure your exercise choice and selections get you the most ROI.
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🔥 Let me talk to ya.. about how you should sto

🔥 Let me talk to ya.. about how you should stop doing silly planks..
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📌 Share and Save this
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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 both for sports, dynamic movement transfer and heavy compound movements like deadlifts or squats or rotational patterns do not transfer very well. Sorry but holding your planks for 2-5 minutes + so you can get into 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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👉 Let’s be real..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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✅ Solution = Think more 3D with other more effective variations and challenging movements. Work different patterns, angles and equipment.
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🏋️‍♀️ Give these better options a try and let me know how they go.
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🔥Want to increase real life rotational core mo

🔥Want to increase real life rotational core moves to increase performance, mobility and decreased risk of injury?? I got you covered 👇
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📌Share & Save this!
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🔥Every program out there should be utilizing fundamental core and rotational moves. If you notice these moves are a little more controlled and less dynamic. That’s OK. You need to train both spectrums.
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Here’s what to do:👇
1️⃣ Give these a try, film it and tag me in your story/post
2️⃣ Let me know how you used it in your training/program

🏋🏻‍♂️Things to Keep in Mind:
Great for all to use and all types of sports especially those involved in MMA, soccer, tennis, baseball, and golf
Lots of variations at play and some are a little more technical and higher sequencing, but that’s OK. Just break it down into more actionable steps.

✅Great use of core rotational movement is to prepare for lower or upper body sessions and as part of the warm-up or even within the training session itself for supersetting or added training density.
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🏋🏻‍♂️ Hope this helps
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🔥 Let me talk to ya..about how to change your t

🔥 Let me talk to ya..about how to change your tricep pressdowns 👇
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I’ve always been a huge advocate of tricep training when it comes to physique and sports performance. For tricep training, focusing on the efficiency of the long head is undervalued despite the fact that the medial and lateral tricep heads are going to work regardless of what type of elbow extension exercise you are doing.
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❌ Stop using tricep pushdowns using a single rope.
❌ Does not allow the long head full output due to a highly adducted & internal rotated position.

✅ Use 2 ropes independently to allow better shoulder position.
✅ Better long head output via slightly shortened at the shoulder with some extension and a bit wider with some Abduction due to its origin of the scapula.
✅ Better efficiency and in line with a resistance for the long head.
✅ Can also use single arm with rope, short or long handle and different attachments for variation.
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🏋🏻‍♂️ From pure observation it doesn’t seem like there’s going to be a difference… But once you try this and execute as shown here, you’re going to notice a significant increase & much stronger contraction in the long head of the triceps.
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🏋🏻‍♂️ Give it a “Tri” and let me know how you like it
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🔥Let me talk to you..about how to execute bette

🔥Let me talk to you..about how to execute better lat raises..
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📌 Save/Share for better Shoulders
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Lateral Raises are often butchered without maximizing stress on the lateral/medial delts. It really has to be done in the scapula plane. This is often referred to as scaption, which allows the shoulder blade to naturally move with external load. Major functions of the scapula include upward and downward rotation, elevation and some protraction as you perform lat raise.
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🔥When the scapula moves naturally and with fluidity the traps also operate normally and then the delts can create more output and stress when doing the work.
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❌ DON’TS
-Don’t raise your arm out to the side. This does not provide natural scapular movement!
-Don’t try to lock your shoulder blades back! Whoever tells you to do this has no idea what they’re talking about.
-More likely to shrug up more
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✅DO’S (also applieds with a band or chest supported)
-Push the hand out and not up.
-Stop initiating the movement with the traps. Traps will always work in lateral raise, can’t totally eliminate them but can limit total restriction and focus on abduction vs elevation.
- If using a bench, use a bench for standing via a slight forward lean. Same thing with dumbbells too.
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🔥IMPORTANT: The FORM in the first part is NOT “wrong” but if you want more shoulders and less traps, try the wrist strap version or even Banded/Bench Version. If/when you use a band, there are different types of bands and band tensions out there so make sure you choose a band that allows you around 80 to 90° of abduction and push hard towards the top and you can pretty much go to failure.
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🏋🏻‍♂️ Give this a try and let me know how it goes
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🥇🥇 For more insight about various lateral raise mechanics, and activation refer to the recent study by Coratella (PMID 32824894).

🔥 Let me talk to you.. about how doing seated g

🔥 Let me talk to you.. about how doing seated good mornings it’s pretty much a waste of time🔥
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📌Save & Share for better training
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Here’s the truth, the seated good morning is NOT a glute movement. In fact, it’s a very poor choice for exercise selection.
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SEATED
❌ There’s no glute involvement/glutes unloaded (YOU’RE SEATED,shocking isn’t it?)
❌ Too much thoracic and lumbar flexion
❌ Little transfer to heavier loads
❌ Poor technique/Not Efficient
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✅Normal Standing✅
✅ Glutes are stretched under load with proper hinge pattern
✅ Better Load transfer
✅ Coming out of the bottom, the glutes shorten to posterior tilt the pelvis and extend hip as the erectors provide a stronger concentric completion of the exercise.
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🔥 Things to Keep in mind:
The good morning should be reserved for advanced and elite lifters. It’s not something that novice and intermediate trainees should be doing because of the high technicality.
The load has to be high enough in order to transfer to heavier loads for squats and DL and is a poor choice for Hypertrophy.
There are more effective options to choose from like RDL‘s, SLDL, reverse hyper’s, 45° back extensions and variations. Be smart and choose exercises accordingly. If you decide to incorporate good mornings, at least you know how to do it correctly now.
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🏋🏻‍♂️ Hope this helps. Give it a try and let me know how it goes.
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🔥 Are you training, balance, strength, and po

🔥 Are you training, balance, strength, and posture with your posterior chain movements?
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📌Save and Share this
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✅What is is? /How Does It Work:
This is known as the Functional backline & produces force transmitted along the chain between the lat and the contralateral (opposite) lumbar fascia, sacrotuberous ligament, (SI area) and Glute Max and the hamstrings including bicep femoris.
1️⃣ It helps maintain an upright posture
2️⃣ Assists in forward propulsion and supports extension movements in the posterior chain.
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Things to know:
1️⃣ If you often experience low back pain, hamstring injuries, calves strains, and limitations in forward bending, and back extension movements.

✅ Real-World Practical Solutions: Strengthen up the posterior chain with a wide variety of movements, including deadlifts and variations, proper landing mechanics for plyo’s and hamstring strength improvements, in addition to a variety of rows, pull ups, and even nontraditional movements like climbing and swimming strokes, Check for imbalances between limbs as well and single arm/leg strength.
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🏋🏻‍♂️ Hope This Helps! If you’ve done these movements or incorporate these solutions in your training, comment below and share your thoughts.
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