In this episode 75 protocols
▶ 2:12 Face Pulls Behaviors “And he showed me what has become his kind of signature move, which is face pulls, which are essential for improving your posture, for your rear delts and for general stability of the shoulders.” ▷ 7:15 Glute Medius Pressure-Point Leg Raise Behaviors “something as simple as a leg raise down and back while holding down that pressure point on the glute medias helps to alleviate some of that discomfort and that spasm to the point where you could restore normal motion again because you're not avoiding pain.” ▷ 8:39 Glute Medius Strengthening Behaviors “But it means that there's an area of weakness that could benefit from strengthening it. So you come back and you start to do glute medius strengthening.” ▷ 8:46 Hip Bump Against Wall Behaviors “I demonstrated an exercise where you put yourself up against a wall, right? And you stand on the leg outside the wall, furthest away from the wall.” ▷ 11:01 Reverse Hypers Behaviors “So yeah, reverse hypers are an amazing exercise. I like doing them because they're very easy to do anywhere.” ▷ 11:06 Reverse Hyper Machine Tools “They make a great machine that actually provides resistance, straps over your legs that you can lift additional weight on.” ▷ 13:56 Prone Hip Rotation with Mini Band Behaviors “Put it around your heels, lay on your belly, bend your knees to 90 degrees, and then just try to open your feet apart.” ▷ 13:56 Mini Hip Band Tools “A little mini hip band, the little elastic bands are just loops, the little fit loop they're called.” ▷ 14:38 Ankle Band for Hip Rotation Work Tools “You can attach a band around your ankle and then you can do lateral hip swings but with a component of rotating against the resistance of the band too.” ▷ 14:38 Lateral Hip Swings with Rotation Behaviors “You can attach a band around your ankle and then you can do lateral hip swings but with a component of rotating against the resistance of the band too.” ▷ 19:19 Weighted Pendulum Walk for Glute Medius Behaviors “And then you're trying to walk, but not let it swing. Why does that work?” ▷ 21:10 Suitcase Lunge Behaviors “Another thing I like to do is we call it a suitcase lunge. So you do a lunge where you offset the weight on one side.” ▷ 22:49 Classic Hyperextensions Behaviors “Which I like too, by the way. Like that's more direct low back strengthening, which is always good. Like we can always strengthen our low backs.” ▷ 23:39 Dedicated Core Training Block Behaviors “So I approach my ab training as ab training and I always keep it separate. I just like to focus on, I'm gonna do five to 10 minutes of core strengthening right now, here and now.” ▷ 24:20 Special Programming Routine Behaviors “But like whatever special programming is, do it as a small routine on its own day at its own time or even it could be on a workout day but a separate time that you just go through as a routine five minutes to seven minutes three times a week or so.” ▷ 28:10 Old Man Test Behaviors “The goal here is to simply put your sock and your shoe on the floor on both sides, lay them down in front of you. untie your shoes, make them sure they're loose enough that you can get them on your foot.” ▷ 30:43 Side Plank with Top Leg Raised Behaviors “Can you lay in a side lying plank position with the top leg up about 45 degrees? You can keep it stacked.” ▷ 37:45 Train Bilaterally with Core Lifts for Sport Behaviors “you still should be focusing the majority of your strength training and conditioning work towards your overall balanced physique, trying to get strong across your entire body. Let the skill work be the skill work.” ▷ 42:23 Standing Exercise Variations Behaviors “Most athletes, not all, but most athletes are on their feet. Most athletes move around.” ▷ 42:27 Staggered Stance Training Behaviors “You move around, you're not squared up with your feet right next to each other. And unless you're, you know, I mean, in one phase of an offensive lineman's duty, they stand up and their feet are square, but they quickly stagger their feet for more stability.” ▷ 43:14 Turn Toward the Working Arm on Curls Behaviors “So when I, it's not just looking at the bicep, but when I turn towards the bicep and I kind of screw, I call it screwing down. As I screw down on that weight, I'm able to stabilize the torso a little bit more over this shoulder.” ▷ 43:29 Dig Arm Into Side During Curls Behaviors “I can even dig the arm into my side a little bit, engaging the lats, stabilizing the shoulder girdle so that when I lift the weight, I have more tension in the biceps, number one, but more stability that the biceps can work from.” ▷ 44:09 Reverse Lunge Behaviors “When you lunge and do my favorite, a reverse lunge, which takes a little bit of the stress off the anterior knee.” ▷ 48:58 Grip Pull-Up Bar in the Meat of the Hand Behaviors “And you said, and I listened fortunately on pull-ups to not let the bar be at my fingertips to try and get my knuckles over the bar.” ▷ 50:53 Hook Grip on Underhand Lat Pulldown Behaviors “Let's say an underhand lat pull down, like they call it hook grip because what people want to discourage people from doing is pulling down too much with the bar, causing too much forearm involvement in whatever back exercise I'm trying to do.” ▷ 55:24 External Shoulder Rotation Positioning Behaviors “So we're not just talking about moving your thumbs away from your belly button out. For those just listening, we're talking about getting the elbows in a bit more as those thumbs go out, the shoulders externally rotating as well.” ▷ 1:00:34 Train the Rotator Cuff Behaviors “So you really have to focus on when we're talking about avoiding shoulder issues. The biggest thing you can do is start training the rotator cuff, not stop training the rotator cuff.” ▷ 1:01:04 Maintain Shoulder Mobility Behaviors “So I think the biggest thing you can do is maintain mobility of the shoulder, mobility of the shoulder girdle itself, so the scapula being able to rotate and then having strength of the muscles of that shoulder girdle, which are the rotator cuff.” ▷ 1:01:31 Resistance Band Tools “My favorite is just simply attaching a band to a stable. It could be a stair, like a stair post, or it could be in a gym, just a rack, right?” ▷ 1:01:31 Band External Rotation Behaviors “My favorite is just simply attaching a band to a stable. It could be a stair, like a stair post, or it could be in a gym, just a rack, right?” ▷ 1:05:04 Dynamic Step-Away Rotator Cuff Drill Behaviors “you could then hold it in a neutral position neutral for this exercise would be not in not out so where your fist is pointing straight ahead and then then take a big giant step away from the band so you're increasing the resistance of the band dynamically but still having to keep yourself in that same position.” ▷ 1:05:31 Ballistic Jump-Out Rotator Cuff Drill Behaviors “And then the fun part of it is that I could then take it even further, I could jump out there. So now it becomes a little bit more ballistic and dynamic.” ▷ 1:06:40 Elevated-Arm Internal/External Rotation Progression Behaviors “So you progressively move towards movements where you're internally or externally rotating against resistance in a higher and higher arm position.” ▷ 1:07:41 Neck Training Behaviors “But this neck thing, it's not just for fighters. It's your upper spine.” ▷ 1:10:08 Lightly Touch Head During Crunches Behaviors “So just touching the back of their head. Just touching the back of your head lightly.” ▷ 1:10:55 Weight Plate for Neck Training Tools “And again, depending on how much weight you use, you could just use a five or 10 pound plate and have plenty of overload there to create a stronger neck without a lot of hypertrophy.” ▷ 1:11:35 Bench Neck Flexion Behaviors “you lay on your back head is off the edge of the bench that nice cushy towel with the plate inside of it is put up on top of your forehead you allow yourself to to lean your head back but as you come up you want to also pull your chin down” ▷ 1:12:25 Bench Neck Extension Behaviors “put the weight on the back of your head and then do the same thing. Retract first, make sure you got the stable neck.” ▷ 1:12:49 Bench Lateral Neck Flexion Behaviors “And then you go to your side and the same deal. You allow your head to just bend a little bit to laterally like ear towards the shoulder, but you're laying on the bench.” ▷ 1:17:11 Keep Training Around Injuries Behaviors “You have to continue to show up if you're going to play this longevity game, right? Because stopping is the fastest way to slow your body, right?” ▷ 1:21:21 Cardio Training Behaviors “Cardio is like the right foot to the left foot. like it's it's it's it's very important for the overall picture of health if you're if you're avoiding cardio and conditioning entirely you're not as healthy as you think you are” ▷ 1:21:59 Stationary Bike Tools “And when I do, I jump on a bike and I do stationary bike riding because I can, I like the fact that I can increase resistance on the pedals” ▷ 1:21:59 Stationary Bike Riding Behaviors “And when I do, I jump on a bike and I do stationary bike riding because I can, I like the fact that I can increase resistance on the pedals and kind of turn it into almost a pseudo, you know, again, the meathead side of me wants to turn into some sort of a, of a resistance activity, but of course doing it for the duration to improve my, cardiorespiratory health.” ▷ 1:22:34 Jump Rope Behaviors “I do still love to jump rope. We talked about jump rope before. Jump rope happens to be a lot lower impact for me, as long as you can do it properly on the balls of your foot and absorb the shock of jump roping.” ▷ 1:22:52 Interval Cardio Behaviors “But I would say between jump roping and stationary bike at a higher resistance level and done in interval fashion, those are my two favorite ways to do it” ▷ 1:23:58 Woodway Treadmill Tools “I have a Woodway treadmill, which are incredibly forgiving. Woodway. Yeah, we used to have them in all the MLB weight rooms.” ▷ 1:24:50 AlterG Treadmill Tools “They actually have some amazing versions of the Woodway that they call the Alter G where they actually take the gravity away. So you can run in a gravity-free environment.” ▷ 1:27:50 Longer Lower-Intensity Cardio for Fat Loss Behaviors “So people who use their cardio for weight loss or caloric deficit are going to do better doing longer distance cardio at lower intensity levels” ▷ 1:29:06 Focus on Nutrition for Caloric Deficit Behaviors “I always tell people first, you got to work on what you're putting in your mouth because the old saying goes, you can't outrun a bad diet.” ▷ 1:29:38 Count and Log What You Eat Behaviors “And I think it's an important part of the process is people should count because it does two things early on. They should count because it gives you awareness.” ▷ 1:30:38 Equivalent Food Swaps Behaviors “Because ultimately where you want to be able to get to is can you make equivalent swaps in your head on the fly wherever you are, right? That would be nutritional freedom.” ▷ 1:31:17 Build Meals Around Lean Protein Diet “I usually a visual way of doing that where I just say, hey, take your plate and divide one third of that plate or that meal, if you're having it in separate plates or separate dishes, one third of that meal should come from a lean source of protein.” ▷ 1:31:40 Two-to-One Fibrous-to-Starchy Carbohydrate Ratio Diet “and then divide the rest of your plate with carbohydrates, preferably in a two to one ratio with fibrous carbohydrates to starchy carbohydrates.” ▷ 1:31:59 Include Starchy Carbohydrates Diet “I don't believe, me personally, I don't believe that I should eliminate my starchy carbohydrates.” ▷ 1:32:29 Avoid Unsustainable Carb Restriction Behaviors “So I don't think that people should try to start out on some change to their diet where they're restricting foods they know they're never going to be able to maintain long-term or keep away long-term.” ▷ 1:33:07 Be Aware of Fat Intake Diet “I know a lot of people who go down the path of healthy eating and they're putting olive oil on everything and avocado on everything because they're healthy foods, but they're putting so much of it because they want to feel like they're doing the healthy thing, but you're also skyrocketing your calories.” ▷ 1:33:33 Low-Sugar Eating Diet “I try to go low sugar as much as I possibly can.” ▷ 1:33:38 Avoid Processed Foods Diet “I do not try, I try to avoid processed foods.” ▷ 1:34:04 Allow Occasional Treats Diet “If people felt deprived and have it more often, you could have, I could have a piece of carrot cake once a week and probably not have anything happen into my physique.” ▷ 1:35:01 Adjust Portion Sizes to Accommodate Higher-Fat Foods Behaviors “if you're going to eat them, what I always recommend people do is, again, you could just cut back a little bit on some of the other portion sizes to just to accommodate calorically for what you're doing.” ▷ 1:42:07 Towel Scrunch Test Behaviors “The easiest test is simply to put a towel on the floor, put your foot on a bare foot, try to scrunch up the towel with your feet.” ▷ 1:42:51 Towel Foot Drills Behaviors “Some people recommend running in sand. Some people recommend using these towel drills.” ▷ 1:42:57 Barefoot Single-Leg Balance Drills Behaviors “just even just balancing barefoot and doing single leg balance drills barefoot are going to not just cause ankle strength improvements but intrinsic foot strength improvements” ▷ 1:44:36 Orthotics Tools “All I did was go put an orthotic in, right, which basically put me in a better position for that.” ▷ 1:50:58 Warm Up the First Exercise with 2–3 Sets Behaviors “You can do a general body warmup like we did a little warmup for our arm workout yesterday, which is actually a shoulder warmup. We talk about in that video why. but you do a little general warm-up first and then you start the first exercise with lighter weights and warm-up. I'm doing two or three warm-up sets and I'm done.” ▷ 1:52:16 Train Isolation/Hypertrophy Work to Failure Behaviors “So when you looking to do a workout that is going to have you can do it in 30 to 45 minutes have a high impact in terms of its ability to stimulate growth You going to train to if you with me you going to train to failure.” ▷ 1:52:39 Avoid Failure on Complex Compound Lifts Behaviors “I'm not talking about doing it on the the more compound or complicated exercises that do require synchronized movement for multiple muscle groups.” ▷ 1:55:20 6–10 Work Sets for Smaller Muscle Groups Behaviors “Per workout, again, probably somewhere between 6 to 10 on some of the smaller muscle groups like the biceps” ▷ 1:55:20 10–15 Work Sets for Larger Muscle Groups Behaviors “and a little bit more, maybe 10 to 12, 10 to 15 at most if you're looking at some of the larger muscle groups like the quads, like the lats.” ▷ 1:56:22 Use Multiple Exercises with Fewer Sets Each Behaviors “there is nothing magic about doing three, right? We all think three, but like you could do two and then move on to a different exercise that stimulates the biceps differently.” ▷ 2:01:49 Train Each Muscle Group Directly Once Per Week Behaviors “I can only directly hit that muscle group the same as you once a week with that level of intensity.” ▷ 2:04:02 Extend Beyond a 7-Day Training Cycle Behaviors “I, first thing I do is I extend beyond the seven days. So I break that rule.” ▷ 2:04:48 Use Indirect Volume for Muscle Groups Behaviors “When I do my back, I know I'm going to get indirect work for my biceps again. Guarantee.” ▷ 2:09:07 Split the Split Behaviors “If I know that the requirement is, let's just get through, if I'm going to do my shoulders, let's say, let me get through half of what I would normally do.” ▷ 2:09:31 Hip Hugger Behaviors “The hip exercise I like is a hip hugger.”