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Posts tagged Knees
Face Pull
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www.turbulencetraining.comVisit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www.TurbulenceTraining.com And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here www.ttmembers.com Don’t be discouraged by the crazy name, face pulls are a great exercise for your upper back and the back of your shoulders. This exercise is very good if you do a lot of bench pressing or chest pressing and you need to strengthen your back. So you’ll need a cable stack and a rope for this exercise. Now, place the rope at the highest setting, take a few steps back from the machine, take a proud posture and add a slight bend in your knees and then grip the rope with your hands straight out and in front of your face. Next, you want to pull the rope towards your face, keeping your elbows out and squeezing your shoulder blades together. If you work out at the gym, this is a great exercise to add into your program. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www.TurbulenceTraining.com
Gain Muscle and Lose Fat with TT Buff Dudes and Hot Chicks Workout Warmup
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CLICK HERE for a FREE Workout www.turbulencetraining.com This 3-exercise bodyweight circuit will serve as a warm-up to the main workout. So, starting out you will do the Touchdown Forward Lunge. For this, you will raise your arms straight up overhead as though signalling a touchdown. Next, lunge forward, getting a good stretch as you come down and then use your lead foot to drive back up. Alternate sides. By placing your hands overhead it will help open up your chest while also bringing your shoulder blades together. Next up in this bodyweight warm-up is the Close-Grip Pushup exercise. With hands shoulder-width apart and tuckingyour elbows into your sides perform a pushup. If you can’t do regular close-grip pushups, then you can just do them from the kneeling position. The last exercise to do is the Waiter’s Bow. You’ll find that this exercise really stretches your hamstrings and gets you ready for the Romanian Deadlift exercise. If you’re not comfortable with the RDL exercise, then this at least gives you a chance to practice the movement. So, for this exercise, bend your knees slightly, grab the skin fold of your low back and place your other arm across your chest. From here, you will bend forward as though you are bowing to the table. So, push your hips back and keep your back flat. You will find that the skin fold tries to get away from you and that will be as far as you go before squeezing your glutes to return to the start position. That’s it for all the exercises …
Evolution of Pullups
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Today I’m going to show you the evolution of pull-ups, going from a beginner style to the hardest kind you can do. If you are new to pull-ups and cant do any actual pull-ups, you want to start with an inverted row. You will be underneath a bar and rowing your chest up to the bar. It’s a great way to start. You can do a beginner version of inverted rows by bending your knees. Hold onto the bar with an overhand grip. Keep your hips up and pull your chest up to the bar. Squeeze your shoulder blades at the top. This will help strengthen the muscles between your shoulder blades, the back of your shoulders and your lats. Once you are a little stronger, you can straighten your legs out, switch to an underhand grip. This will work your biceps more. For underhand inverted rows, you will have more of a narrow grip and pull your chest to the bar. Next well switch back to an overhand grip and back to a wider grip. This is back to working the muscles at the back of the shoulder blades and between the shoulder blades. You can put your feet up on a stability ball to give you more of a challenge. Those are all inverted row variations to get you started. Next are assisted pull-ups and chin-ups. You need to take the bar of your squat rack and set it up about head height. You will be doing the pull-up and chin-up movement, but you will still be standing on the floor. This is for beginners as well. Simply work as much as possible …
Bodyweight Workouts with TT Europe Workout B
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www.turbulencetraining.comVisit Turbulence Training to get your FREE sample fat burning workout. This is workout B from the Europe Vacation program and it is actually in honour of Georges St.Pierre, the mixed martial arts fighter. This is because throughout this workout there are a couple variations of the exercise St.Pierre does when he enters the ring before one of his fights jumps. So, the first exercise in the first superset pairs the tuck jump exercise with spiderman climbs. For the tuck jump, you will explode off the ground and bring your knees to your chest. If you are a beginner, then you can do bodyweight squats in place of the jumps. Repeat the jumps for 6-8 repetitions. From the jumps you’ll move immediately into spiderman climbs for 10 repetitions per side. The goal is to bring your foot to the outside of your hand. However, if you are a beginner, then simply bring your foot as close to your hand as your flexibility allows. To begin the second superset, you will continue with explosive jumping, this time the split lunge jump for 6 repetitions per side, alternating sides. If you are a beginner, then you can do split squats instead for 8-12 repetitions on one side and then repeat for the other side. To finish of the second superset you will do any type of pulling exercise. This can be pullups, chinups, bodyweight rows, or dumbbell rows. In this video, I’m going to do chinups looking into the courtyard of the Canadian Embassy. On to Amsterdam and it is here that …
Gain Muscle and Lose Fat with TT 2K9 Fusion Workout B
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is workout B from the TT 2K9 Fusion fat loss program and is also the updated version of the popular 2006 Fusion fat loss program. To get started, the first exercise in the first superset will require that you know how to do it with proper form. If not, then you can simply substitute it with an alternative. With that being said, the first exercise is a Hang Clean or a Barbell Shrug paired with the Dumbbell Chest Presses. For the Hang Clean, grab the barbell and let it hang in front of you while in an upright position with knees slightly bent. Dip down, and then drive up with the barbell so that it is now at shoulder height. You will either know how to do this exercise or you won’t. Whatever you do, please do not use this video as a tool to learn the proper form. Instead, ask a qualified trainer for instruction before attempting the Hang Clean. If you need to substitute the Hang Cleans then you can do Barbell Shrugs. So, with the barbell hanging in front, lean forward slightly and then shrug your shoulders straight up. Make sure not to roll your shoulders during this exercise. After you’ve completed either of those exercises, grab a pair of dumbbells and with your back flat on the bench, press the dumbbells up and in, and then down and out. Tuck your elbows in slightly during this exercise. For the second superset of the Fusion fat loss workout, you will pair dumbbell Romanian Deadlifts with Spiderman Push ups …
