1 day ago

Drumstick 🍗 Leg Day 🔥 This session i mixed in some explosive movements and of course it wont be a workout without Bands! 😅 i know most people look at my workouts and think they look easy until you try it and then probably hate me which I’m okay with tbh 😌 Compression Top and Ark shorts by @gymshark - Credit : @obi_vincent Follow 👉 @all_fitness_tips Follow 👉 @all_fitness_tips ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 1️⃣ Banded (Tempo) Squat Jumps (3 X10) - Now this exercise has a purpose as it will transfer to the Squats I’ll be doing after. The idea is 3-4sec eccentric and and an explosive jump, don’t think about jumping just jump (my Youtube video on strength and conditioning training explains why) . 2️⃣A - Banded Squats (5 X 20/15/12/10/6) Tempo @ 3sec with a one sec pause then very quick during the concentric phase (coming back up) this exercise right here is an Ego destroyer as trust me with the bands creating extra tension and the slow tempo your legs will be working 2x as hard which is the point😉.. 2️⃣B - Banded KB Swings (5x 20) i like to progressively increase the KB weight. Start at 24kg and then normally 32kg (biggest my box has) to finish last set. This is right after squats and by using the bands this makes the swings harder and requires me to be alot more explosive and really forces the use of (hamstrings/Glutes) . 3️⃣A- Kang Squats (4x 12) Start with the Bar first and progressively add more weight. This is quite difficult if you have mobility so starting with the bar and taking the moves in stages helps. Eg do a few good morning first and then slowly add in the squats. 3️⃣B - Kb Pistols (4x 12) theres an easier alternative in the same video. #allfitnesstips

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1 day ago

Push/Pull/Legs by @sionmonty Follow 👉 @all_fitness_tips Follow 👉 @all_fitness_tips - Above are some exercises you would incorporate into a push/pull/legs split. The push/pull/legs split is a very simple training method in which you split your body into three parts. And each part is then trained on its own separate day - In the “push” workout you train all the upper body pushing muscles, i.e. the chest, shoulders and triceps. - In the “pull” workout you train all the upper body pulling muscles, i.e. the back and biceps - And in the “legs” workout you train the entire lower body, i.e. the quads, hamstrings, glutes & calves - The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout - This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap - For example when you train chest with say bench press, you are also hitting your anterior deltoids and triceps hard. And when you train shoulders you are again involving your triceps. So it makes sense to work these all together in the same workout for maximum synergy and effectiveness - Similarly when you train your back your biceps are heavily involved, so it again makes sense to train these immediately afterwards so that they can derive the maximum benefit from the additional stimulation - It also means you will have minimum overlap of movements between workouts, and this will facilitate better recovery than most other body part splits.

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