We always talk about the big compound exercises being the cornerstone of a good training program. Obviously, when we're talking aesthetics, nice, full glutes are a requirement, especially if you're a female competitor, or just a female actually. Never mind, that, everyone wants good glutes.

So the oft mentioned glute recommendation is to squat and squat deep (don't you dare do it on the Smith machine - friends don't let friends squat in Smith machines), use single leg movements, throw in some deadlift variations, pull throughs, etc. And, this is great advice. BUT, what if your glutes don't fire properly? Will then they get the full benefit of these exercises?

But everyone's glutes fire right? Most people's? Check... read more 0 comments

Here is the follow up post to my post the other day on DeFranco's Simple Six Upper Body warm up.

The following comes from Defranco's Training.

Joe D’s “Agile Eight”

#1 – Foam Roll IT Band – Start just below your hip and roll up & down to your mid-(outer) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(outer) thigh and rolling all the way down to the outside of your knee. Again, focus on the tight areas.



#2 – Foam Roll Adductors – Start just below the crease of your hip and roll up & down to your mid (inner) thigh 10-15X, focusing on any... read more 0 comments

I typically have based my dynamic warm up/mobility programming from the Robertson/Cressey/Hartman products - Magnificant Mobility, Inside Out and the new Assess and Correct. These are all great resources.

I recently came across two simple warm ups created by Joe DeFranco. The first is called The Simple Six Upper Body Warm Up.

Check it out (and the accompanying youtube video):

The Simple Six Upper Body Warm Up

1. Foam Rolling of the Thoracic Spine

2. Foam Rolling of the teres minor, infraspinatus area (I've tried this with a tennis ball too)

3. Sleeper Stretch / Shoulder Capsule Stretch (he does this differently than Cressey, etc. seem to suggest)

4. Band Pec... read more 1 comments

I thought I would put up a short note to let everyone know that it looks like Lean Bodies Consulting is going to be putting on some LBC Fitness/Physique camps this year. As I get more details sorted out, I'll definitely be back to post about it, but I wanted to make you aware of this and announce it while it's in the planning stages.

And it's not just going be me flying solo either. There will also be one or two IFBB Pros involved taking part in each camp. Location wise, we were first thinking Canada since that's where I'm located,  but we'll probably hold off on that and do Florida first as it's easier for Americans... read more 9 comments

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