103 videos found
Age 50 + Plank technique.Make the most of your isometric plank work.
Age 50 + Bicep curl technique.Curl correctly. Keep your elbows and shoulders safe and your biceps doing the work.
Age 50 + Pulldown technique.Be sure to use your back properly. Spine safety is paramount once again.
Age 50 + Pushup technique.Keep your spine and shoulders safe with proper pushup technique.
Age 50 + Squat technique.Squat safely and effectively with proper technique.
Age 50 + full body programA 2 day full body program geared to those 50 + getting back into the fitness mix. Don't forget to check out the technique videos for each exercise.
Hit em with the science… Aerobic activity.Better than previously thought. Sweat, 2 to 3 times weekly. Running for hours on a hamster wheel is not required. 30 minutes, 2 to 3 times per week has shown incredible organ benefits.
Hey Mr. Trainer… How do I get veiny?There are only really two contributing factors to being vascular. One you can control the other you can’t. Vain on veins!
Hey Mr. Trainer… How do I tell a tight TFL from a tight psoas?You do it in a couch stretch ..on the wall. Psoas muscles are often unheard of in many circles. Tight ones are back killers. Figure out how tight your psoas is and make a difference by lengthening them.
Hit em with the science… Speed of weight loss.There’s nothing healthy about the process of losing weight. Get it done as fast as safely possible. The body is healthiest in homeostasis.
Hey Mr. Trainer… Plantar fasciitis.Be proactive with the fascia on the bottom of your feet. Especially for runners. Follow these simple techniques to deal with plantar fasciitis or to be proactive and prevent it.
Rubber band series… Adductors.2 frogs will save your back. Prone and supine a band and a couple plates and presto. The adductors are highly overlooked and highly responsible for junky hip function causing lower back pain. Incorporate these two beauty moves and thank the bands later.
Rubber band series… Ankle flexion/Knee extension.Choose a smaller band for the knee extension and a large one for the ankle flexion. Next, let the bands earn their keep.
Rubber band series… Spine decompression.Allow the band to do the work once again. Allow it to pull your femur out of the socket while you relax. This alleviates pressure in your low back.
Rubber band series… Glutes/External rotation.Externally rotating your femur lengthens your glutes. Get acquainted with these two band moves. They work like a charm. Be sure to breathe and embrace the feeling of the band speaking to your soul.
Rubber band series… TFL/Quads.Two wonderful ways to use bands to lengthen your TFL’s and Quads. Stay committed and hold the positions to feel the wonderfulness. Work with your band. Relax in the position and let the band do the work. Sweet deal. Thank the bands when you’re done.
Rubber band series… Hamstrings.Two great ways to take advantage of the constant pull bands provide to lengthen your hamstrings. Be sure to get comfortable in the positions to allow the bands to work.
Hit em with the science… Rubber bands. Tried tested and true.Rubber band man series on the way. Get a nice combo of bands and follow along. Green, purple and black. Bands are scientifically proven to allow muscles to relax so they will lengthen. Long muscles are good muscles, short ones are dangerous.
Hey Mr. Trainer… Are body composition scales legit?Body composition scales are a useful tool for tracking 3 important internal ingredients. 1: Hydration. 2: Body fat %. 3: Fat free mass. Having cute biceps is one thing, knowing your body fat % is in a healthy range is another.
Hey Mr. Trainer… Males vs Females.Males and females are anatomically almost exactly the same. Which means they should be doing the same things to achieve and maintain health and fitness. Males are typically bigger because, hormonally, they build muscle easier and quicker. Females tend to have a slightly higher hip tilt. No, females should not be doing more aerobic exercise than males.
Hey Mr. Trainer… What equipment do you recommend for a home style gym?You’ll need 3 main pieces of equipment for a home/garage gym. Sharing is great …unless it’s gym equipment. Wait no more.
Hey Mr. Trainer… What is 20% abs on?Protect your spine by contracting your abs 20%.
Hey Mr. Trainer… Should I buy bike shoes?Use all of your leg muscles. Don’t short change your hamstrings.
Hit em with the science… Time of day to burn the most fat.Burn fat, efficiently. Bright and early, in the am’s.
Hey Mr. Trainer… give me some science to build muscle.Utilize HGH and testosterone prior to isolated days like arm day to grow baby grow.
Hit em with the science… Running – boost of oxygen rich blood.Use the oxygen rich blood in your arms as a boost of performance. Raise one arm at a time for 10 seconds and in a minute, bam ..super power.
Thanks for watching.Thanks for watching
Hey Mr. Trainer… Humans weren’t designed to sit.What’s with the sitting? Sit as little as possible. If you sit, sit properly.
Hey Mr. Trainer… What’s the difference? Fat loss vs weight loss.Refine your approach and aim to lose fat not weight. Fat loss is a targeted approach where weight loss is simply more out than in.
Hey Mr. Trainer… Can I work out a sickness?Science suggests working out a sickness sounds like a great idea, but isn’t. Be smart and heal up.
Hey Mr. Trainer… Is sit and reach legit?Test your lower back/hamstring range of motion. If you can’t get to 15 you should expect back pain.
Fat loss program. 6-12-25Program alert! It's program time again. Here's another scientifically proven fat killing program. The 6-12-25 destroys fat brilliantly. This 3 day program follows the last GBC program like a charm. Any questions ..don't be shy.
Hand LadderStay balanced and stay light on your hands. Have fun.
Hey Mr. Trainer… What’s the most common injury in the gym?It’s not squatting, deadlifting or overhead pressing. Laziness causes hamstring pulls. Don’t be lazy.
Hey Mr. Trainer… When should I tweak/change programs?Change programs every 4-6 weeks ..8 weeks maximum for 99% of all programs. Make at least 1 minor change every 2 weeks to the program you’re currently in. A small stimulus change has proven extremely successful in injury prevention.
Hey Mr. Trainer… Resistance or conditioning first?Science has shown the difference is minimal. Do first what you’re looking to be better at.
Hey Mr. Trainer… Is incline treadmill the bee’s knees?Inclining, whether on a treadmill or a hill outside, forces a more anatomically correct position. It also works the backside of your body more effectively. Make friends with incline.
Hey Mr. Trainer… How sore should I be post workout?DOMS isn’t cute. Too sore is a bad thing. Delayed onset muscle soreness is responsible for a ton of injury. 24-48 hours post workout is the marker.
Hey Mr. Trainer… What is “happy hour”?Happy hour is the time post workout to take advantage of cells starved for carbohydrates and protein. Take advantage ..the sooner the better.
Technique Tuesday: Head supported dumbbell row.20% not 21.
Technique Tuesday: Know your gait.Whether you run 100 meters or 26.2 miles, know your gait. It’s impossible to train injured. Understanding your gait not only proactively prevents injury but also gives you the greatest chance of performing your best. It also gives you the ability to tailor your stretching/mobility days specifically for your body’s needs.
15 minute FAT BURN workoutHigh intensity interval cycle workout. 1:1 work to rest ratio. 4 minute easy warmup then 1 minute hard, 1 minute very easy. 6-8 repeats. Major fat burn occurs when your heart rate peaks at, or close to, your maximum heart rate (220 subtract your age = your maximum heart rate in beats per minute) then drops as low as possible in a given period of time ..in this case 1 minute. The measure of progress is in how much your heart rate comes down during the rest portion. The lower the better. This workout is great because you can do it before or after weight training or on its own. It’s fast and very effective. Do this workout 2-4 times a week and watch your body composition transform. This type of workout burns tons of fat while not burning your hard earned muscle. If you don’t have access to a stationary bike with all the data or simply aren’t into stationary bikes apply the same pattern on your bicycle outdoor. Easy warmup, 1 minute hard then 1 minute super easy. Repeat 6-8 times and you’ll feel like a fat burning machine by the time you get home.
Hey Mr. Trainer… I need more sled6 more bonafide sled moves. Be conscious of your position, perspire and have fun. Enjoy.
Agility ladder. 11, slightly more, exhilarating patterns.11, slightly more, exhilarating patterns.
Intermediate 2 Day fat loss resistance program. Day 2.By popular demand, here is a great 2 day fat loss program to get right into following the beginner one. You will notice the same principle with this program; super-setting a compound lower body exercise with a compound upper body exercise. New exercises, new set and rep ranges while everything else follows suit. Have fun and don’t be shy if you have any questions.
Intermediate 2 Day fat loss resistance program. Day 1.By popular demand, here is a great 2 day fat loss program to get right into following the beginner one. You will notice the same principle with this program; super-setting a compound lower body exercise with a compound upper body exercise. New exercises, new set and rep ranges while everything else follows suit. Have fun and don’t be shy if you have any questions.
Technique Tuesday: Zottman curlsZottman curls are often overlooked but work the biceps and forearm muscles in harmony. Make your workout harmonic.
Technique Tuesday: Bar dipsHealthy shoulders should be able to dip. Know the regressions and where to stop on the way down then get them in your life.
Hey Mr. Trainer… What is the best position to sleep in?Give yourself the best chances of the best sleep.
Hey Mr. Trainer… How do you load a split squat?Low cable is the right way to load a split squat. If your right foot is forward your left hand is holding the cable. Easy peezy, lemon squeezy.
Technique Tuesday: Arc rowDo you know how to arc row? Aim for the hip. Along with the standard single arm row, add arc rows to your repertoire.
Technique Tuesday: Forearm flexion/extensionBeyond reverse curls and Zottman curls this technique of forearm flexion/extension is a great move.
Technique Tuesday: Dynamic warmupThe proper way to warm and lengthen muscles without statically shutting them off.
Technique Tuesday: Bar warmupDoing bar work? Warmup with a bar. Bar complexes prepare the body like a dream.
Technique Tuesday: Split squatSplit squats are a brilliant lower body exercise. They do differ from lunges. Know the differences and add them to your regimen.
Technique Tuesday: Shoulder press.Shoulder pressing is the best upper body exercise. However, pressing incorrectly wrecks shoulders. Make sure you’re pressing properly. Keep your shoulder blades back first, down second.
2 Day fat loss resistance program. Day 2.According to science, German Body Composition programs are the cream of the crop for fat loss, definition as well as all the physiological benefits of resistance training. The key that makes these types of programs so good beyond the sets/reps/rest/tempo is the upper/lower compound (2 or more joints involved) supersets.
2 Day fat loss resistance program. Day 1.According to science, German Body Composition programs are the cream of the crop for fat loss, definition as well as all the physiological benefits of resistance training. The key that makes these types of programs so good beyond the sets/reps/rest/tempo is the upper/lower compound (2 or more joints involved) supersets.
What is this Human Movement Day you speak of?Human movement days are a key element to any longterm, successful fitness plan. Too much weight training has recently proven counterproductive. Add one of these days, at least once a week, to your program to stay injury free while reaping numerous internal (respiratory conditioning) and external (fat loss) benefits.
Hey Mr. Trainer… How do I sled?The physiological benefits of sledding are scientifically certified. Here are the 6 main, lower body, sled push/pulls.
Hey Mr. Trainer… What’s the best way to warm up?Dynamic warmups are proven to be the most effective at lubricating joints and increasing blood flow to the entire body while warming muscles. All of which are needed to prevent injury. Do 5 minutes of these 9 plyometric moves instead of hopping on a bike or treadmill.
11 Ladder patternsBack by popular demand. 11 ladder patterns. Focus on rhythm first and speed second. Be sure not to skip the cooldown.
Hey Mr. Trainer… What’s the deal with squat shoes?Are they worth the investment? Squat shoes give you a hip advantage while squatting, clean and jerking and snatching. You don’t want to use them for anything else.
How to solve knee pain. 4 of 4. Anterior tibiaThis final instalment addresses the front side of the shin. This technique is magic in relieving knee pain.
Technique Tuesday: How to bicep curl.Swinging is not ok. Shifting your elbows forward when the bar is at the top to gain more range is. Do it and love it.
How to solve knee pain. 3 of 4. Hamstrings.Tight hamstrings rob the room needed for proper knee function. This fancy little trick prevents highway robbery.
How to solve knee pain. 2 of 4. Quads, vastus medialis.Gaining room in your quads and specifically your vastus medialis prevents the pulling that’s highly responsible for causing knee pain. Soften up the tissues and lengthen them out. Welcome to floating shanks.
Hey Mr. Trainer… Why skip?Skipping is a classic exercise that’s withstood the test of time. Make sure you follow these keys to skipping and you’ll reap the benefits while avoiding injury.
Tune up Tuesday: Posterior shank muscles.Achilles, soleus, gastroc’s are all highly worked and need constant tuning. Tune them up with this beauty of a move.
Technique Tuesday: Overhead tricep rope extensionsFull flexion of the humerus allows the most amount of tricep fibres to be worked. Get your arms up and get extending.
How to solve knee pain. 1 of 4. Calf.Lengthen the calf and you will create space in your knee.
Tune up Tuesday: Foot fasciaThe tissues on the bottom of your feet need constant tuning. It’s relatively easy to do and has huge pay offs. Pain free feet is a beautiful thing.
Technique Tuesday: Low step step-upsBe square and don’t bounce. Give your VMO a chance at life.
Technique Tuesday: PushupsPushups are brilliant. Make sure you’re doing them anatomically correct.
Technique Tuesday: How to single arm rowThe single arm row is a great exercise. First, line up squarely. Then retract and pull.
Hey Mr. Trainer… Front squat vs. back squat?According to science, the front squat is slightly better for two main reasons. Don’t quit the back squatting though. Do them both.
Tune up Tuesday: Pectorals/Anterior DeltoidsThe tightness in this region is very responsible for our North American anterior caving. Keep this area tuned up.
Technique Tuesday: How to deadliftAccording to science, deadlifting is number 2 on the list of best exercises. Start with your feet between hip and shoulder width apart and grip the bar with your hands just wide enough that they don’t scrape your legs. Then follow these three major keys and you’re off to the races.
Technique Tuesday: How to lungeLunging is a great exercise often done incorrectly. Be sure to line up squarely then go straight down and scissor straight up.
Hey Mr. Trainer… How important is varying my grip in overhead pulls?For structural balance purposes, cycle through the hand grips. Not in every workout but with every new program change to a new grip.
Hey Mr. Trainer… Should I use straps?Don’t use straps …unless you’re working in a set/rep range where you can no longer hold the bar. Hook straps allow you to load and fire without messing up the loading order.
Hey Mr. Trainer… What’s so special about pushup bars?Pushup bars give you the ability to press with a neutral wrist position. This is the most anatomically correct way to press. They also allow you some extra depth range, if you’ve earned it. Don’t rush out to buy bars ..dumbbells double as pushup bars.
Hey Mr. Trainer… How do I let sweat work?Sweat is a beautiful and natural physiological response to rid heat. Let it work its magic.
Hey Mr. Trainer… What’s the difference between rollers?Rollers aren’t highly scientific. They’re designed to move blood, soften and restore the function of soft tissue. They all have their use. However, if you’re going to buy only one get the green one.
Hey Mr. Trainer… What is forefoot running?Forefoot running is the safest way to run causing the least amount of potential injury to your feet, ankles, knees, hips and back. It’s also the most effective way to run for speed.
How to solve neck pain. 3 of 3. Trap 1, rib 1Tight trap 1’s and stickiness around rib 1 prevent proper neck range of motion and function. Soften up the areas then lengthen them out.
How to solve neck pain. 2 of 3. LevatorA tight levator pulls the cervical spine. Precisely, C1 to C4 which is the origin of a lot of neck pain for many people. This tightness has also been proved as the culprit for headaches from strained neck nerves. Restore and lengthen your levator’s. Don’t be a pain in your own neck.
How to solve neck pain. 1 of 3. ScalenesTight scalene muscles pull your head and neck forward and down. Gain length so your head can sit overtop of your body where it belongs, instead of in front.
Hey Mr. Trainer …what is the most underused muscle?The glutes are the most underused muscles in the body in North American society mainly due to our quantity of sitting. They are very large muscles that are often overlooked. Add some single leg Romanian deadlifts to your life to get your rear in gear.
Hey Mr. Trainer ..what is the weakest part of the body?What is the weakest part of the body? According to science, the low back is it. Having range in the 6 areas of the hips is key in being pain free in the low back region. However, it still needs to be worked for strength. Keep your ribs down as to not overextend and get it going. Happy extending.
How to solve low back pain. 6 of 6. PsoasThe psoas is the main hip flexor and is highly responsible for low back pain. Exactly like the TFL's, the psoas shortens the front side of the hips dumping pressure in the low back.
How to solve low back pain. 5 of 6. QL and erectorsThe tissues of the low back need to be periodically restored in order to maintain a pain free lumbar region. Restoring these tissues pays off immediately.
How to solve low back pain. 4 of 6. TFL hip flexorTight TFL's are responsible for pulling and shortening the front side of the hips causing a lot of tension in the low back. Lengthen, lengthen, lengthen.
How to solve low back pain. 3 of 6. Hamstrings.Tight hamstrings are a major contributor to low back pain. Loosening and lengthening them relieves pressure and allows for pain free, anatomically correct, hip and lumbar spine function.
How to solve low back pain. 2 of 6. Upper, outer glute.The upper, outer region of the glute muscle is notorious for preventing external femur rotation. Gaining range in this area relieves pressure in your lower back.
How do I breathe properly?Inhaling during the loading process is the best way to maintain good positioning through the lift. Exhale at the top and take some air for the way down. Proper breathing keeps the spine inline.
How to solve low back pain. 1 of 6. Adductor.Lengthen your adductors to relieve pressure in your lower back.
How to burn the most amount of fat.Science proves to burn the most amount of fat, anaerobic, high intensity intervals are the answer.
Neck position while squatting.One take everything. Keep a straight and aligned spine for strength, structural balance and safety.
What is the best way to work my obliques?Back pocket, front pocket. There are a ton of ways to work your obliques. Science has proven the best way to work them is to do the twist. Cable twists high to low and low to high are money, in the back pocket and front pocket.
Front rack kills my wrists. What do I do?Don't bail on the front rack. It's a great thing. Work on your wrist mobility. It'll pay off.
Agility Ladder 1The agility ladder is great for warming up, aerobic activity and anaerobic intervals.
Hey Mr. Trainer. Is it true… Incline treadmillIncline treadmill walking. Don't hold on for dear life. Let your legs do the work.