Garrett Claiborne

The main function of the Chest is to adduct (move the arms toward the midline).
The Cable Fly is my favorite way to work the full range of motion of the Chest while maintaining the load (adduction resistance) at the top of the rep (unlike a Dumbbell Fly, for example).
By changing the angle of the Fly, you can target higher or lower on the Chest. The Decline Fly will target the lower portion of the Chest.
Keep the forearms parallel to the cable and never extend the elbow on the way back. (The hands should stop moving when the elbows stop moving). Focus on stretching the Chest on the way back and contracting the Chest on the way forward. Try not to let your torso move in the same direction of the hands, counterbalance in the opposite direction to prevent overcompensating with momentum.
The best way to maximize the Chest contraction is to turn the elbows down and in at the end of the rep with still pushing forward (supination / external rotation of the humerus). Focus on the mind-muscle connection of the Chest.

The Banded Lateral Squat Walk is a great functional movement of the hip that targets the abductors (Glute min/med/max + TFL), quads, core stabilizers with slight supporting work of the adductors & hamstrings.
The band should be placed *below* the knee to maintain loading at the end of the lever (femur) and to prevent it from sliding further up the thigh. Your goal is to keep your hips squared, keep the knee overtop or outside of the foot on the same side, prevent any leaning left/right or elevation up/down throughout and stop any lateral momentum prior to stepping the foot back in following the step out.
***Keep both knees as far apart from each other at all times, without the foot moving outside of the knee above.***
Small mechanical differences can make a HUGE difference on your intended results. Knowing what shouldn’t happen during an exercise is just as important as knowing what should happen. Preventing unintended overcompensations improve both efficiency and safety.

Cable Anterior Deltoid Raises creates a more direct & consistent line of resistance, primarily at the beginning of the movement due to the axis of resistance in relation to the axis of the shoulder joint. This creates a better range of motion, limits inertia, increases time under tension and improves CNS activation of the targeted musculature compared to free weights.

Utilized the Leg Press Machine for compound leg work without having to load up the spine (recovering from Deadlifts)
5 repetitions at 720 lbs of added weight for strength training

Getting back into Deadlifting with some form practice here @ 325 lbs

A-Skips (Hip Flexor)
Toe Kicks (Hamstring)
Karaoke (Core Rotation)
Quad Pull to Lunge Reach Back (Anterior Focused Knee Flexion & Hip Extension)
Knee Hug to Single-Leg RDL (Posterior Focused Knee Flexion & Hip Flexion/Extension)
Power Skips (Posterior Focused Plantar Flexion, Knee Flexion/Extension & Hip Flexion/Extension)
In & Outs (Abductors & Adductors)

Why Dynamic Stretching over Static Stretching prior to sport & exercise? ⬇️

The Golgi Tendon organ in our muscles is responsible for sensing an increase in muscle length and sends a signal to the brain to contract against this stretch to prevent a strain (tear of the muscle/tendons). Static stretching will eliminate this effect as the muscle relaxes, which is why muscles will continue to lengthen throughout a static stretch (and why static stretching should be held for 30 seconds per stretch to allow for this relaxation and corrective flexibility- but that is for another video!)
***If we train immediately after bypassing the effect of the Golgi tendon organs via static stretching, the body is more primed for injury.***

Static stretching should only occur in instances where intense training does not immediately follow. Dynamic stretching, however, will properly imitate the contraction and lengthening that occurs as we train at a lower intensity in order to safely work into our exercise for the day.
***Dynamically stretch the body parts that you will be using during your workout.***