Coach Leo Quesada

OBF


Looking to develop your arms in a functional way, programmed with the right associations through contralateral movement and force transmission? Look no further than the OBF!


For those who just attended my workshop, we explored the Serape Effect and touched on myofasicial lines running across the body like ribbons. So too do lines run across our arms, and the concepts we learned can be similarly applied.


We introduce here the concept of force transmission, where fascia acts as a communication line transmitting force across, from point to point. The initial "hammer curl" actually helps the "tricep extension" at the end when the. sequence is done well.


Try this out and let me know how it works for you!

Tricep Pressdown 2.0


Upgrade your tricep pressdown with this 3-dimensional movement which incorporates the transverse plane in your exercise.


The movement is patterned after the human sprint and here we see the connection of the lat with the tricep. Or in myofascial lines, we see the arm lines interacting with the posterior oblique sling to generate power.


The arms play a big role when sprinting/running/jogging/walking. They're not simply for show, but actually play a vital role in our most often daily activity-- walking.


Feel the difference when running or playing sports after mastering this movement :)

Sprint Slams


Going old school with the battle ropes this time and taking inspiration from 's unilateral battle rope slams following sprinting mechanics. Still a lot of mess to clean up in ex*****on, but I wanted to demonstrate an interesting take on the battle rope.


The battle rope is an amazing tool when harness properly. It provides resistances in both directions (up and down in this case) and depending on the usage, a rhythm is required, making it and amazing high intensity tool.


But the real focus here is creating that right tension in the lats as you lift the rope to slam it back down-- all done in a 3D fashion, consistent with sprinting mechanics. Improve your gait, your run, your sprint, and your overall athleticism with this power move!

Tricep Walk


Pairing up the Bicep Walk exercise with this awesome move inspired by ! Check out their awesome content!


Don't get misled by the name by purely focusing on your triceps. They're pretty much on the tailend of every step. Focus on grounding your feet and pulling the ground behind you with every step. Follow through with a throwing action of the dumbbell and guard yourself with the opposite arm, as if in boxing defense🥊


Do this correctly and feel your core on fire 🔥🔥🔥 It's such a great feeling to connect your leg power and your arms with your core! Full body power!

Cable Row 2.0


Upgrade your classic cable row to a 3-dimensional movement that is essential in virtually all sports, combat, and life in general.


Synchronize your unilateral row with your ribcage rotation, while stepping back with the contralateral leg. This allows you to fully engage your posterior oblique sling for explosive power with stability.


Learn more about your slings. DM and come train with me!

Landmine Power Switch


As promised from last week, here's a plyometric version yuu can progress to after working on your LM Diffuser.


As in the Diffuser, integrate your body and synchronize your glute recruitment with your ipsilateral serratus, deltoid, and even upper pec fibers. Get that ribcage rotating like a cork screw bring you up!


The Diffuser is a perfect preparatory exercise for this, as it places both pulling and pushing tension on your trunk as you come up. This Power Switch will require that same sequence but with more discipline. Try it out and feel the power switch on your body!