Rule Fitness

EOTD: T Bar Row(intermediate)⁣
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Target: Back, rhomboids, lats, Posterior chain, Hamstrings, full body, biceps
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T bar row is probably my favorite row variation because it uses the whole posterior chain. Theres something about how grounded you are with your feet that synergizes so well with using your back. Although considered typically a back exercise, it will leave your legs burning while in an isometric contraction. Because this is a compound exercise, You’ll be surprised how out of breath this may leave you. Also note the more muscles you use, the more likely you’ll be burning more calories!
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PROTIP: Use the hip hinge position or deadlift position. Your torso should be relatively parallel to the bar by the top of your pull. Keep the abs braced so your lower back wont take majority of load. The bigger the plates you load on the less range of motion you will likely have. Try to stack smaller plates like 10s or 25s lbs.
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EOTD: Handstand tuck(advanced)⁣
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Target: Shoulders, Stability, Balance
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Get some handstand variety and switch it up to the handstand tuck. Some may say this is regression from the handstand though I find it challenging in other ways. This variation keeps your limbs close to your body and in theory makes tightening your core more natural and keeping your balance a bit better.
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PROTIP: If you struggle with the strength aspect of getting yourself up in a handstand, supplement your program with more shoulder press. If its stability you lack, try the tripod headstand or use a wall to help you. Either way brace your abdomen when your in the handstand and a good cue to help you be straight is push through the ground and flex all your muscles. Your entire kinetic chain should be working.
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EOTD: Pushup kick through(intermediate)⁣
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Target: Fullbody, Chest, Obliques, Cardio
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Take your pushups to a new level by adding a kickthrough! This will turn your chest exercise into a full body exercise! This exercise is great for as a finisher or as part of a circuit or for HIIT. The more muscles you use the more calories you’ll burn! Don’t be basic!
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PROTIP: By adding some extra power or umph to your pushup will make your transition to the kickthrough easier. Utilize those type 2x muscle fibers by adding some explosiveness to your routines!
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Kenneth with the deadlift PR. Hopping on that gain train baby!
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