nowland-performance

Plank Rear Delt Fly

Wed, 15 Mar 2023 14:21:23 GMT

Blast the shoulders and core with the Plank Rear Delt Fly!

This unique exercise gives you the opportunity to train for 3 benefits at once.

1. Shoulder Stability – the arm that is down must recruit a high number of stabilizers in the pecs, shoulders, and triceps to keep the arm in a stable position

2. Core Stability – you are training 2 of the major requirements for overall core stability here 1) anti-rotation and 2) anti-extension meaning you are not letting your hips rotate and “sag” down

*squeezing the glutes helps here

3. Muscle Hypertrophy and Endurance – the arm that is performing the rear delt raise experiences a high amount of metabolic stress with higher rep ranges leading to increases in muscle growth and endurance for everything from postural stability to assisting in your heaviest lifts.

Correct technique is imperative with this movement, so make sure you have a steady foundation of core and shoulder strength before trying this exercise.

Superset single-arm planks and conventional rear delt raises for high reps and see how you do.

Want more of a challenge?

Give these a shot!

If you want more tips and advice, reach out to me directly here: http://nowland.wwwssr24.supercp.com/

Trap Bar Deadlift to Farmers Carry

Wed, 15 Mar 2023 14:18:32 GMT

Do you use Farmer’s Carries in your strength training program?

Better yet, do you ever add carries to boost your trap bar deadlifts?

Heavy weighted carries are one of the most powerful methods to build full body strength and coordination, stability, and improve your posture.

They are also a great exercise for strengthening the rotator cuff and rehabbing from past upper extremity injuries.

Not very surprising with all of the tremendous core and grip benefits these exercise variations provide.

Did I️ mention it’s also one of the best fat burning exercises out there?

Reach out to me directly and join my fitness programs here http://nowland.wwwssr24.supercp.com/

Cable Seated Rows

Wed, 15 Mar 2023 14:16:08 GMT

Superset a Seated Row with… a Seated Row!

This is hands down one of my favorite techniques for building muscle and strength.

Instead of supersetting exercises, you will be supersetting 2 very powerful muscle building methods:

1. Mechanical Tension – lifting heavy weight for 6 reps or fewer

2. Metabolic Stress – lighter weight for 12+ reps, shooting for that sweet burn.

You can do this with virtually any exercise but rows are definitely one of my personal favorites.

Simply perform a HEAVY set of 6 reps or fewer, then immediately cut the weight in half and complete 12 or more reps.

Consistently implement this method into your upper body training routine and I️ guarantee you’ll see improvements!

Reach out to me directly and join my fitness programs here http://nowland.wwwssr24.supercp.com/

Dumbbell Reverse Lunge to Biceps Curl

Wed, 15 Mar 2023 14:10:22 GMT

Use the Dumbbell Reverse Lunge to Biceps Curl to simultaneously target your legs, core, and biceps!

I see too many people rushing their lunges and cheating their biceps curls.

By combining the 2 movements, we naturally force the body into a greater state of focus and control in order to do them correctly.

In other words, if you try to rush this movement, you will likely lose your balance and will not be able to properly perform the exercise.

SLOW DOWN and focus on tension in the glutes, core, and biceps!

How It’s Done :

✅ While holding a dumbbell in each hand, slowly lower your body into the bottom of a lunge while keeping your knee just above the ground

✅ While holding the lunge, perform a biceps curl with a controlled tempo

✅ Focus on full range of motion and squeezing the biceps hard at the top

✅ Step forward into the start position and switch legs

✅ For best results, start with 3-4 sets of 4-6 reps each leg, focusing on control and maximum tension!

* Make sure to maintain a slight forward torso tilt of about 20-30 degrees A torso tilted slightly forward will allow for a greater stretch in the glute and will create constant tension throughout the movement = bigger ��

The slight torso tilt will also allow for increased range of motion and constant tension in the biceps curl = bigger ��

Reach out to me directly and join my fitness programs here http://nowland.wwwssr24.supercp.com/

Plank Walkout

Fri, 03 Mar 2023 19:37:12 GMT

The Plank Walkout is one of the toughest anti-extension exercises out there.

“Anti-extension” relates to your ability to maintain optimal core position for the duration of the set, not letting your lower back arch or your hips to drop.

The Set-Up :

Assume a normal position with your core engaged to keep your back flat.
As you walk your hands out to an overhead position, do not allow the hips to sag or lower back to arch.
Walk your hands out to a distance that will challenge you but allow you to control the movement and maintain technique
Walk your hands back, keeping the same focus on bracing your core and maintaining optimal spinal alignment.

�� Trainer Tip ��

Increase the difficulty of this exercise by pausing at the top of each rep and taking a full exhale to further engage the abdominal muscles.

Implement these into your training 1-2 times per week for 2-3 sets, determining reps by your ability and core control.

Reach out to me directly and join my fitness programs here http://nowland.wwwssr24.supercp.com/

Stability Ball Jackknife

Fri, 03 Mar 2023 19:30:39 GMT

The stability ball jackknife is an advanced anti-extension exercise for the core.

This means you are training your ability maintain core tension without any arching of the lower back or hip sagging.

This is also an excellent movement for training hip flexion on a neutral spine.

Many people I️ see have the tendency to lose a neutral spine (core tension) when going into deep hip flexion.

So if you squat, deadlift, and lunge regularly, this is for you! Set-Up:

Get into a push-up position with the top of your feet on the ball
Brace your core to “lock” yourself in to eliminate any unwanted movement
With your knees and hips, PULL the ball into your chest, pause, then slowly return to the start.
Maintain optimal core position throughout the duration of the exercise.

Start with 2-3 sets of 5-10 reps, focusing on technique and stability.

Reach out to me directly and join my fitness programs here http://nowland.wwwssr24.supercp.com/