Exercise Knowledge @coultfit-blog - Tumblr Blog

A beautiful full body warmup I got from the man himself @athleanx from your hips through your back all the way up to your shoulders, you’ll be feeling this one🔥 - Super easy to do and effective, definitely toss them into your warmup, too efficient not to💯 - Remember to keep great posture and twist through your hips, keeping your arm nice and close to the wall/fence/whatever you’re using (at Riverside, Illinois) https://www.instagram.com/p/B0C0dvbDfXR/?igshid=b3zvbp6rkodp

Didn’t feel like trekking my ass all the way to the gym yesterday so I brought the weights outside and did a few clean and split jerks😈 - It was soooo hot outside, felt so sticky and humid. Shit practically added 20 pounds to the barbell lol had to end it with a dip in the pool🔥💦💦 - This movement tests your overall body strength, stabilizer muscles, explosiveness, pressing power, the whole nine yards. Make sure your form is litty by checking the tips below⬇️⬇️ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Technique Tips: ✅ Deadlift the bar to your hips with your chest puffed ✅ Thrust your hips into the bar and upright row in an explosion ✅ Catch the barbell in a low front squat, elbows up ✅ Explode by throwing your head back, shoulder pressing, and catching in a lunge (at Riverside, Illinois) https://www.instagram.com/p/Bz9mAe1j2dJ/?igshid=a8reho4qpay0

An all in one core workout with emphasis on the obliques. My dad came up with this one and I gave it a shot, my abs were burning like crazy🔥🔥 - The steeper the incline the harder it is. Make sure to pause at the bottom and top of the rep for more gains #nopainnogain (at Loyola Medicine) https://www.instagram.com/p/Bz673hQD_ZL/?igshid=1956qt7gvxhf3

#nopainnogain

Cable chest flies. I see people doing these wrong all the time at the gym, it’s pretty tough to isolate the chest but if you follow the tips below you’ll be on your way💯💯 - Putting the cables at the top emphasizes the lower chest and putting them at the bottom works upper more🦍 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Full Chest Workout: 1️⃣ Flat Barbell benchpress 12x10x8x6 2️⃣ Cable flies (top and bottom) 2x12 3️⃣ Incline dumbbell flies 2x10 4️⃣ Pec dec 2x10 5️⃣ Machine chest press 3x12 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Technique Tips: ✅ Stagger your feet and lean forward (chest puffed) ✅ Squeeze your chest at the top ✅ Keep a slight elbow bend and open palm ✅ Don’t go too heavy! Form > ego (at Loyola Medicine) https://www.instagram.com/p/BzzE3AKDzej/?igshid=j8d955vgldle

Seated leg press is a versatile leg exercise because you can change up the emphasis area just by switching the width of your feet - Hitting a narrower stance targets your quads more, and hitting that wide will emphasize those glutes and hamstrings👌🏽 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Full Leg Workout: 1️⃣ Close stance barbell squat 12x10x8x8 2️⃣ Wide stance leg press 3x15 3️⃣ Leg extensions ss w/ probe hamstring curls 2x12 4️⃣ Barbell good mornings 4x5 5️⃣ Seated calf raises 3xAMRAP ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Technique Tips: ✅ Pull yourself onto the seat with the handles ✅ Never fully lock out your knees ✅ Keep great posture with your chest puffed ✅ Press through your toes = quad dominant and through your heels = glute/hammy dominant (still flat foot) (at Fike Recreation Center) https://www.instagram.com/p/BzwuRvyD0M_/?igshid=l0jo25jcskn4

Cable lateral raises target your side delts and are amazing for time under tension. Sent it to the gym with a squad today, had an amazing workout with the lads - Exploding on the positives and going realllll slow on the decline will burn tf out of your muscles, give it a shot💯 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Full Shoulder Workout: 1️⃣ Standing barbell press 12x10x8x8 2️⃣ Cable lateral raises 2x10 3️⃣ Cable front raises 2x10 4️⃣ Bent over dumbbell flies 2x10 5️⃣ Dumbbell shrugs 3xAMRAP ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Technique Tips: ✅ Keep great posture with your chest puffed ✅ Explode, then slow on the decline ✅ Pull through your elbow, not your hand ✅ You should be finishing slightly above shoulder level (at Riverside, Illinois) https://www.instagram.com/p/BzrjOpaDKKF/?igshid=7m189kiv56ar

V-grip cable rows, probably my favorite cable movement of all time. This vid was at the gym back in Clemson, missing all my fellow Tigers right about now🐅 - This exercise lights up your whole back, with emphasis on the traps and rhomboids😈😈 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Full Back Workout: 1️⃣ Wide-grip deadlifts 12x10x8x6x6 2️⃣ Machine rows (all grips) 3x10 3️⃣ V-grip cable rows 2xAMRAP 4️⃣ Dumbbell lat pullovers 3x12 5️⃣ Rope lat pulldowns 3x12 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Technique Tips: ✅ Keep great posture (chest puffed) ✅ Let the weight pull you slightly forward for a full lat stretch ✅ Pull through your elbows ✅ Slight bend in the one (at Fike Recreation Center) https://www.instagram.com/p/BzpDQ70j8zk/?igshid=mf5zn8pwdv23

Me hitting 185 for a few grinders at the end of last weeks chest workout, shoutout @aham for having my back - The purpose of this video is to illustrate how a grinder rep is supposed to look. Very strict form is kept the entire time, you don’t see my right arm shoot up past my left, or my legs start flinging all over the place - Lock in the form first, THEN go heavy, zero ego lifting up in this bitch (at Riverside, Illinois) https://www.instagram.com/p/BzmZDNbjjA-/?igshid=18rmep1eb0t36

Saw this one from @athleanx go check him out he sciences the shit out of every exercise, love it - These are called spider curls and are meant to take your body out of the movement and to increase tension in the bicep at the peak💯💯 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Full Arm Workout: ✅ Close grip incline dumbbell press 12x10x8 ✅ Spider curls 3x10 ✅ Dumbbell tricep kickbacks 3x15 ✅ Cross body hammer curls 3x12 ✅ Rope curls ss w/ rope extensions 2xAMRAP ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Technique Tips: 1️⃣ The base of your titties should be at the top of the bench 2️⃣ Keep your body stable using the benchpress 3️⃣ Focus on curling WITHOUT moving your elbow back, in fact moving it forward makes it harder🤙🏽 https://www.instagram.com/p/BzenZt0DdvU/?igshid=qz4alj4lam2v

Me and @mariomeatballs smacking a quick shoulder workout on a fine Monday evening🙌🏽🙌🏽 - Seated dumbbell shrugs take your lower body out of the movement, isolating the traps more. The bench press acts as a guide for your shoulder path as well, up and back🤔💯 - Had a much more focused and powerful workout thanks to some CBD and THC @cbdfit 😉 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Full Shoulder Workout: ✅ Seated dumbbell shoulder press 12x10x8 ✅ Barbell upright rows 4x15 ✅ Machine shoulder press 2x10 ✅ Seated dumbbell shrugs 3x10 🆎 40 reach throughs, 50 Russian twists, 15 reverse crunches x2 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Technique Tips: 1️⃣ Keep great posture with a puffed chest 2️⃣ Grip the dumbbells firmly 3️⃣ Shrug straight up and back with a straight arm 4️⃣ Plant your feet (at Riverside, Illinois) https://www.instagram.com/p/Bzb8mOODO-i/?igshid=13rg7fnaj7fzr

Handlebar bicep cable curls🔥🔥🔥 this exercise works both your forearms and biceps at the same time and really helped me heal my wrist when I sprained it back in highschool💯 - This handlebar in particular has a wide grip option, great for really squeezing at the top, hands outside your shoulders👌🏽 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Full Arm Workout: ✅ Close grip benchpress 12x10x8x6 ✅ Alternating cable curls ss w/ slider curls 3x10 ✅ Barbell skull crushers ss w/ handlebar cable curls 3x10 ✅ Iso cable tricep extensions 2xAMRAP 🆎 Hanging leg lifts 2xAMRAP ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Technique Tips: 1️⃣ Have great posture throughout 2️⃣ Keep your elbow in the same place 3️⃣ Squeeze the handlebar as hard as you can 4️⃣ Explosive and slow declines💯💯 (at Riverside, Illinois) https://www.instagram.com/p/BzW6i2pDDHv/?igshid=mrcj0i6hksne

Nice little bicep cable curl variation I got from my the man himself @simeonpanda dudes a beast go check out his page🔥🔥 - Bringing your arm fully across your body incorporates some front delt into the movement, making the pump that much better💯 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Full Arm Workout: ✅ Close grip benchpress 12x10x8x6 ✅ Alternating cable curls ss w/ slider curls 3x10 ✅ Barbell skull crushers ss w/ handlebar cable curls 3x10 ✅ Iso cable tricep extensions 2xAMRAP 🆎 Hanging leg lifts 2xAMRAP ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Technique Tips: 1️⃣ Keep your body stiff as a board 2️⃣ Stan’s slightly in front of the cables 3️⃣ Keep your chest puffed and back pinched, as always 4️⃣ Explosive on the contraction, slow declines (at North Riverside, Illinois) https://www.instagram.com/p/BzTqsakjMyh/?igshid=27ibg9o8kbc4

Didn’t work a second shift at the pool yesterday so was able to get a lift in with @aham shit was fun af, nice little arm blaster workout💯 - There are hella variations to the bench press, flaring your elbows and wide grip activates the chest more, but tucking your elbows and narrowing your grip allows for a tricep dominant press🤔🤔 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Full Arm Workout: ✅ Close grip benchpress 12x10x8x6 ✅ Alternating cable curls ss w/ slider curls 3x10 ✅ Barbell skull crushers ss w/ handlebar cable curls 3x10 ✅ Iso cable tricep extensions 2xAMRAP 🆎 Hanging leg lifts 2xAMRAP ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Technique Tips: 1️⃣ Tuck your elbows close to your body 2️⃣ Drive through your palms (suicide grip if necessary) 3️⃣ Chest puffed and back wedged into the benchpress 4️⃣ Plant those feet into the ground (at Riverside, Illinois) https://www.instagram.com/p/BzPM4QfjaIj/?igshid=160xqqg9v5qts

Heavy barbell rows are essential to build a bigger back. If you’re not hitting this exercise then you’re missing out on big time back gains👌🏽 - Slow and controlled contractions with that underhand grip for the lat stretch. Number one exercise for overall back growth😈 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Full Back Workout: ✅ Bent over barbell rows 12x10x8x6x6 ✅ Dumbbell lat pullovers 3x12 ✅ Lat pulldowns 3x10 ✅ Incline bench dumbbell rows 3x10 ✅ Rear cable fly to extension 2xAMRAP ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Technique Tips: 1️⃣ Deadlift the bar and stop at about the halfway point (ideal position) 2️⃣ Keep your scapula retracted, chest puffed 3️⃣ Place your hands shoulder width with a supinated grip 4️⃣ Imagine your elbows being pulled back by a string and pinch your shoulder blades at the top (at Riverside, Illinois) https://www.instagram.com/p/BzExefIDYXD/?igshid=7l95mz8fhqfh

Really sending home the point to go slow on the way down and to light up all your muscle fibers at once when you stand up. “Slow controlled negatives, explosive positives” - @smith.julian - Awesome for hypertrophy, balance, explosiveness, the whole nine yards💯 This was a great sesh with the boys @a.hamer1029 @fin_god_pookie ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Full Leg Workout (SAVE): ✅ Slow-explode back squat 12x10x8x6x4 ✅ Raised barbell good mornings 3x12 ✅ Seated calf raises 3xAMRAP ✅ Leg extensions ss w/ prone hamstring curls 2x12 ✅ Hip adductor machine 2x12 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Technique Tips: 1️⃣ Wedge the barbell into your traps 2️⃣ Angle and place your feet wherever your knees feel comfortable 3️⃣ Take a large breath at the top, hold, squat, and exhale when standing up 4️⃣ Keep your scapula retracted, chest puffed 5️⃣ Allow the barbell to move straight up and down 6️⃣ Make sure your feet stay fully/firmly on the ground and that your chest rises before your ass (at Riverside, Illinois) https://www.instagram.com/p/BzBb7ULDi21/?igshid=x71jhtg3r1h2

Cannot forget to hit those calves! There are so many variations and machines you can use for them. Hell you can literally hold a dumbbell and go up and down on your tippie toes🤙🏽 - Using the hack squat machine, you can get a perfect contraction on your calves. You can even angle your feet inward and outward to hit both heads🔥 S/o @lcardenas.13 for filming🤙🏽 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Full Leg Workout (SAVE): ✅ Wide stance barbell squat 12x10x8x6x4 ✅ Cannonball hack squats 4x10 ✅ Barbell good mornings 3x8 ✅ Hack squat calve raises 3xAMRAP ✅ Barbell lunges 2x10 steps ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Technique Tips: 1️⃣ Keep your whole body stiff as a board 2️⃣ Explode on the contraction and go slow on the decline 3️⃣ As said above, angle your feet for a new feel 4️⃣ I like to lift barefoot/in socks, helps my mind muscle connection, especially for these (at Riverside, Illinois) https://www.instagram.com/p/By6dwIgjmLP/?igshid=1mw1wuw5ym2a8

Weighted back hyper extensions are one of the only exercises that give your spinal erectors a full contraction. You get a partial one from deadlifts but not a full stretch👌🏽 - Definitely give these a try in your next back or pull workout, incredible for lower back pain too🔥🔥 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Full Back Workout (SAVE): ✅ Barbell Rows 12x10x8x8x6 ✅ One arm dumbbell Rows 3S 8-12R ✅ Machine rows each handle 2x8 ✅ Lat pulldowns 3x10 ✅ Behind the back smith machine shrugs 2xAMRAP ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Technique Tips: 1️⃣ Hold the weight close to your chest 2️⃣ Keep your lower body stiff as a board 3️⃣ Don’t go past 180 degrees (straight) 4️⃣ Slow on the decline! (at Riverside, Illinois) https://www.instagram.com/p/By1P5whj_CU/?igshid=1kz93qxv0nudj

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