Month: April 2022

http://www.VigorGroundFitness.com

About a week ago I posted a vlog about how to use contrast training, where in the session, etc.

Today I’m sharing a couple of examples from training at @vigorgroundfitness where we’re using them in an upper body session.

I’m the first pairing @ifeellikechubbs NFL athlete is doing:

▶️ Dead Stop Pin Incline Bench Press
▶️ Dynaball Vertical Push Press Throws

I’m the second one I’m doing:

▶️ Reverse Band Bench Press
▶️ Drop Plyo Push Ups

There’s many ways to do it and wanted to share some real world examples based on the structure I talked about in the vlog (you can find it under the videos here on IG).

http://www.VigorGroundFitness.com

@phil__haynes came through for a mobility day (this is the hardest working guy you’ll ever meet) after the OTA’s and we worked from the toes/foot, ankle, hips up to thoracic spine and to make him more durable for this NFL season (Phil is strong as f@*k and we’re just fine tuning things that will help).

This drill is a great progression for improving thoracic mobility as you press out the weight while exhaling and lowering, then holding end range for 3 seconds.

This is also opening up the hips and by pressing into the band we’re working on foot/hip alignment and getting things the adductor to work more.

Do this for 2-3 sets of 6-8 reps per side after doing other hip mobility and thoracic mobility drills.

Thanks to Champs Sports for sponsoring this video! Shop Champs Sports x East Bay’s New Performance Line: https://go.magik.ly/ml/1hict/
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Timestamps:
0:00-0:55 – Morning Routine and Breakfast
0:55-3:22 – Improving Tactical IQ #1
3:22-5:04 – Champs Sports Promo
5:04-6:15 – Training
6:15-7:31 – Post Training Interview
7:31-8:56 – Lunch and Hangman
8:56-10:49 – TMAC 3 Shoes
10:49-13:36 – Improving Tactical IQ #2
13:36-14:05 – Beach Walk
14:05-15:07 – Interview with Rumbo A La Cancha
15:07-16:31 – Dinner
16:31-18:28 – Improving Tactical IQ #3
18:28-19:03 – Movie Time
19:03-20:13 – Movie Review, New Book, and Outro

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In 2020, the incidence of suicide among those aged 10 to 19 jumped 37.5% from the year before, as Singapore recorded its highest number of deaths by suicide since 2012. A study published in the ASEAN Journal of Psychiatry also revealed that between 2013 and 2018, the number of youths aged 10-24 diagnosed with depression increased four fold – a more rapid increase than other age groups.

Is Generation Z really less resilient than baby boomers, Gen Xers or millennials? How does growing up with social media affect their self-worth and self-image? What makes the teenage brain more susceptible to irrational thoughts and decisions?

CNA Insider reaches out to youths grappling with mental health who share candidly about their struggles with anxiety, depression, self-harm and trauma.

This two-part documentary special explores why mental health problems commonly occur in young people, and why the journey of finding help and healing may not be easy.

(Video produced in partnership with Temasek Foundation, supported by the Institute of Mental Health.)

What’s in this episode:
00:00 Singapore’s growing youth mental health problem
02:22 Impact of the COVID-19 pandemic
04:05 Is social media to blame for some youths’ low self-worth?
06:53 Parents’ expectations can cause overwhelming stress
10:13 Why the teenage brain makes one susceptible to mental health conditions
11:23 Effects of being bullied in school
12:44 Conflict with sexuality and identity: Minority stress
14:09 Conforming to society’s beauty standard and struggling with an eating disorder
16:24 Sexual harassment and the resulting trauma
18:38 Impact of family violence and abuse
19:36 Youths getting help and tearing down mental health stigma
23:10 Up next: The complicated journey to getting help

=====
WATCH Part 2: Are Young People Getting The Help They Need? https://youtu.be/rMl_wyowTHA
=====

If you need help:
– Samaritans of Singapore Hotline: 1-767
– Institute of Mental Health Helpline: 6389 2222
– Singapore Association of Mental Health Helpline: 1800 283 7019
– Club HEAL: 6899 3463
– TOUCH Community Services: 6377 0122

To find out more about IMH’s Community Health Assessment Team (CHAT), visit: https://www.chat.mentalhealth.sg/

Resource directory on mental health services in Singapore: https://www.ncss.gov.sg/press-room/publications/MentalHealthResourceDirectory

Mental health mobile apps:
– CARA Unmask
– Safe Space
– Intellect
– MindFi
– Myloh

Mental health support website: https://www.mindline.sg/

You can also find a list of international helplines here: https://www.befrienders.org/contact-us

If someone you know is at immediate risk, call 24-hour emergency medical services.

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Your best Home Abs & Core workout, no equipment, just eight minutes of exercises. Much more than just crunches, this follow along works Abs and Core in many different ways.

Trainer: Chris Garyfallakis @chris_garyfallakis

Thanks to 7Pines Resort Ibiza @7pinesibiza

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#followalongworkout #athomeworkout #homeabs

RECOMMENDED WORKOUTS FOR YOU
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http://www.VigorGroundFitness.com

I’ve found that giving clients a simple routine to improve joint mobility and stability, when done frequently, is one of the best ways to make training more effective and help them improve.

For tight ankles, this is a sample pre warm up routine thats helped a lot of our clients:

1. Banded Ankle Mobility Drill x 12 reps/side
2. Toe Elevated Ankle Mobility x 10/side
3. 2 up 1 down Calf Raise Eccentrics (5 seconds = hold stretch at the bottom) x 6/side
4. FHL Strengthening x 15/side
5. Wall Ankle Dorsiflexion x 20
6. KB Goblet Squat Prying x 5-6 reps (lower into squat slowly then push knees past toes, while keeping heels down)

Repeat for up to 2 rounds

Go through this and let me know how your ankles feel…

00:00 RGB Bundle Giveaway
01:52 Mind Pump Fit Tip: Whether your goal is to cut or bulk, you should train to BUILD MUSCLE.
13:21 The value of having levity in a situation.
20:34 What is the best temperature for sleep?
24:36 The oldest person in the world passed away at 119!
33:23 Framing the average workweek.
38:58 Mind Pump Recommends, White Hot: The Rise and Fall of Abercombie & Fitch on Netflix.
47:20 Why the guys think a ‘disinformation governance board’ is a terrible idea, inconsistency from the left and the right, and why voting should be hard.
57:30 Why Justin is a BIG whey protein guy now.

1:03:17 ListenerLive question #1 – Do you feel anabolic cardio or explosive exercises produce a muscle-building signal similar to or less than weight training?
1:17:16 ListenerLive question #2 – Is it detrimental to make a drastic drop in calories below maintenance in order to maintain long-term weight loss?
1:32:22 ListenerLive question #3 – Is it better to add weight to the bar or make it feel heavy by slowing down the reps and focusing on the squeeze of the muscle?
1:40:11 ListenerLive question #4 – Where do carbs fit into your diet?

Related Links/Products Mentioned

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Visit Chili Sleep for an exclusive offer for Mind Pump listeners!
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Kane Tanaka, world’s oldest person, dies at 119
https://news.yahoo.com/kane-tanaka-world-oldest-person-222152912.html

Just Getting Started (2017) – IMDb
https://www.imdb.com/title/tt5721088/

Visit Drink LMNT for an exclusive offer for Mind Pump listeners!
http://www.drinklmnt.com/mindpump

Return-to-Office Is Driving Gen Z to Quit, Per ADP Research Institute
https://www.businessinsider.com/return-to-office-great-resignation-gen-z-thinking-about-quitting-2022-4

White Hot: The Rise & Fall of Abercrombie … – netflix.com
https://www.netflix.com/title/81323741

Biden admin creates ‘disinformation governance board’
https://news.yahoo.com/biden-admin-creates-disinformation-governance-170820446.html

Twitter Addresses Concerns That Some Accounts Lost Followers After Musk Buy
https://www.msn.com/en-us/news/politics/twitter-addresses-concerns-that-some-accounts-lost-followers-after-musk-buy/ar-AAWDCJM

All-In Podcast E77: Tech work culture, crypto regulation, stablecoins, $NFLX & more w/ Coinbase CEO Brian Armstrong
https://youtu.be/kagVCXIPIlQ

Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout**
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MAPS Fitness Performance
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Mind Pump 1180: Joe DeFranco On What Makes A Good Trainer, The Importance Of A Structured Warm-Up, The Role Of Genetics And MORE
https://mindpumppodcast.com/1180-joe-defranco/

RGB Bundle | MAPS Fitness Products
https://www.mindpumpmedia.com/mfp-rgb-bundle

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https://www.mindpumpmedia.com/maps-aesthetic

Why Can’t I Feel the Right Muscles Working? – Mind Pump Blog
https://www.mindpumpmedia.com/blog/why-cant-i-feel-the-right-muscles-working

Why Your Tempo Matters When You Workout! – Mind Pump TV
https://youtu.be/_OmWWX-tGPk

Mind Pump Podcast – YouTube
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Mind Pump Free Resources
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People Mentioned

Elon Musk (@elonmusk) on Twitter
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Radios, towers, demolitions and everything in between – #BestRanger day two is an all-encompassing test of each Ranger’s technical and tactical skills.

#InfantryWeek

About the U.S. Army:
The Army Mission – our purpose – remains constant: To deploy, fight and win our nation’s wars by providing ready, prompt & sustained land dominance by Army forces across the full spectrum of conflict as part of the joint force.

Connect with the U.S. Army online:
Web: https://www.army.mil
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#fridayfitness

About the U.S. Army:
The Army Mission – our purpose – remains constant: To deploy, fight and win our nation’s wars by providing ready, prompt & sustained land dominance by Army forces across the full spectrum of conflict as part of the joint force.

Connect with the U.S. Army online:
Web: https://www.army.mil
STAND-TO!: https://www.army.mil/standto
Facebook: https://www.facebook.com/USarmy/
Twitter: https://twitter.com/USArmy
Instagram: https://www.instagram.com/usarmy/
Flickr: https://www.flickr.com/photos/soldiersmediacenter

Did you know that there are 5 common exercises that everyone screws up at some point in their lifting career? In this video, I am going to show you what those 5 exercises are and how they get messed up so that you never get them wrong again when trying to build muscle.

It is important to note why these specific exercises are often performed wrong and it come down to two simple reasons. First, we may have learned to do the exercise this way in the first place and just never learned how to do it the right way. Secondly, it’s something we might revert to as we become fatigued throughout the workout. This is more often the case with seasoned lifters that have learned how to properly perform the exercise over time.

The first common exercise that gets screwed up is the Glute Bridge. When trying to reach full hip extension, it’s easy to see that most people are putting themselves into anterior pelvic tilt throughout the movement. This shifts the load of the exercise from the glutes to the low back, which can lead to low back problems if done consistently. Tp prevent injury and to get the most out of the exercise itself, keep a posterior pelvic tilt – allowing the glutes to be the prime movers throughout. This will ensure you do the exercise correctly and see the most benefits from it.

Next, a commonly incorrectly performed exercise is the Pullup. The biggest problem I see with the Pullup is that people will often forget to plug their energy leaks. By allowing the legs to dangle and cross back behind our bodies, we are losing rigidity throughout the entirety of the body. I’ve suggested in the past to point your legs at a slight angle forward with your quads and glutes flexed to plug those energy leaks. Doing so will also make sure that you can perform more Pullups which will in turn allow you to see more muscle growth as well.

The Bench Dip is one of the most commonly performed exercises that I see get screwed up the most. As I’ve shown on Live With Kelly & Ryan, hand placement is everything. By keeping our hands pointed forward, as is often taught, you are allowing the shoulder to push into the anterior capsule. Reps accumulated over time in this position can lead to discomfort or even injury. To keep your shoulders safe and to get an even better activation of the triceps, turn the hands outward, getting your shoulders into external rotation. This will help you to grow bigger triceps without worrying about safety.

This next exercise uses the body’s ability to compensate to try to hide the fact that it is performed incorrectly. The Kettlebell Swing makes use of the glutes through the hinging motion of the exercise to keep the kettlebell moving through space. The problem comes when our glutes are weak or fatigued; we start to utilize our quads and our delts. Instead of hinging the hips back, you simply squat down and to get the kettlebell moving upwards again, you begin to actively lift it up. In order get the most out of the exercise, you need to perform it correctly – so make sure you hinge!

Lastly, this exercise is most often screwed up by beginners or those that simply never learned the right way to do it. With the Pushup, you might see someone with their elbows flared, around 90º. Doing Pushups with our arms in this position creates less travel through the exercise, effectively making it easier to perform. The problem is that it takes away activation of the pecs and adds it to the shoulders while also putting more stress on them in an internally rotated position. To get the most out of the Pushup, keep the elbows at a 45-60º angle.

Now that you know what these 5 exercises are and how they commonly get messed up, you have the ability to make sure that you get them right every time. Remember, it’s not just what exercises you do, but how you do them that matters. If you want to build the most muscle possible, you need to make sure that you are avoiding any possible mistakes that could jeopardize your gains.

If you are looking for a step-by-step workout plan that shows you not just what exercises to do, but how to do them properly, then head to the ATHLEAN-X website and check out our training programs via the link below.

For more videos on the best exercises and how to perform them to build muscle, be sure to subscribe to our channel here on YouTube via the link below and make sure to turn on your notifications so you never miss a video when it gets published.

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