Scottathletics

☑️ Another round of PVC warm ups, this time, two specific ones before you begin pressing movements.
✅ DO NOT HOLD. Static stretching robs power! Keep these moving and dynamic.
✅ Compound movements should get the extra grease. Before any strength or power lifts, do these first.
☑️ Incline bench stretches your chest to high degree, and shoulder pressing can sting or injure your labrum or rotator cuff. Be smart and prepare for your activities.

💥 BULLETPROOF 💥 YOUR HAMSTRINGS
☑️ Be gradual with the movement
☑️ Don’t bounce at the bottom
🌪 Don’t inhale at the bottom of the movement! You should keep intra-abdominal pressure in this phase, especially with heavier weights.
☑️ Go Heavy for building muscle here.
☑️ Build your lower back as well with moderate weight and volume.
(315lbs used in the video for 11 reps. Goal is to hit 405 for 5 reps at the end of this program.)

💥 I’ve told you guys about this one before, but I plan on posting more videos doing exercise combinations that aren’t typically known for burning fat.
💥 DON’T EGO LIFT HERE. Pick a weight light enough to do 10 times on each exercise and repeat for 4-5 sets.
💥 Keep a barbell in your hands and keep building muscle while getting rid of unwanted body fat.

✅ Warming up is something you learn is important as you get older. 🤣
✅ PVC warmups are one way to engage the upper body and the lower body simultaneously and get ready for a power or strength lift.
✅ These warmups are good for any type of workout you plan on doing as well.
🔑 You can unlock strength and PRs by having a good warm up routine.







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💥 RATE OF FORCE DEVELOPMENT💥 The Bench from the rack is a great way to increase force in this compound exercise. Basic physics, the more force enacted on an object, the more velocity. The faster you can move a heavy weight, the more muscle and strength you will build.
💥Weights I used in the video were 315, 325, and 295lbs. In order for you to reap the benefits of this exercise you’ll have to work with weight that’s higher in your range of what you normally bench. You want the reps to be difficult, but not to be grinding, or too slowly moving.

✅ Dead-Stop Bent Over Row w/Pause.
✅ Load this bad boy progressively so you don’t hurt your lower back.
✅ Harder contraction/activation leads to more results. 🦾

💥 This is an exercise that is very advanced and difficult. If you are a novice, start with very light weight because if you don’t have decent core strength to begin with, you can injure your abdominals or lower back.

💥 With the weight set apart from the working side you can maintain your balance easier in this version of the Bulgarian split squat you NEED in your toolbox! 🧰
💥 Let it all hang out! Turn up the weight and the reps! 😤

💥 Try this one out for your hamstrings. You’ll have to repurpose a lat pull-down or calf raise seat, and lock your legs in.
💥 This move can also be done in a smith machine or heels hooked under a sturdy, relatively unmovable structure.