Use your external torque chain concentrically (exhale through pursed lips). Do not use your upper traps. Use your lats, internal obliques, lumbar spine, glutei med and your biceps (long head). Use hea ...[Read More]
Lateral Deltoid Raises (ET)
Rear Deltoid Flyes (ET)
These are performed in a “bent-over” position. Use your external torque chain concentrically (exhale through pursed lips). Do not use your upper traps. Use your lats, internal obliques, 6-pack, glutei ...[Read More]
ET Biceps Curls
The goal is to lift heavy for 5 reps. Exhale through your mouth on the concentric (ET) and inhale through your mouth on the eccentric. If you can do more than 5 reps, then the weight you selected is n ...[Read More]
Ab Wheel Rollouts
ET version: As you roll out, this is internal torque, so inhale through your mouth. Stop rolling out as soon as you can no longer inhale. Returning to the starting position is external torque, so exha ...[Read More]
IT Pull-Ups
Use your internal torque chain. This means engaging the pecs, and teres majors. Press your external obliques out the sides of your body. Do not let your low back arch (use your external obliques and s ...[Read More]
Dips (ET and IT)
IT Bar Dips I use a matador which I can easily attach/detach to and from my rack. I ordered the matador and rack online from Rogue Fitness. I also demonstrate how to do this on LeBert Bars in the 2nd ...[Read More]
Lat Pulldowns (ET and IT)
IT Lat Pulldowns Because I need to improve the mobility in my internal torque chain, I use internal torque BOTH concentrically and eccentrically. If you already have great IT mobility, then feel free ...[Read More]
Bicep & Pec Openers
The purpose of the biceps and pecs openers is to improve internal torque mobility of the biceps (short head) and the pecs. The biceps and pec openers are internal torque both concentrically and eccent ...[Read More]
Shoulder Openers
The purpose of the shoulder opener is to improve internal torque overhead mobility. The shoulder opener is internal torque both concentrically and eccentrically. The goal is to increase your shoulder ...[Read More]
Jefferson Squat Opener
The purpose of the Jefferson Squat opener is to improve your ability to activate your glute med muscles. It tests one glute med at a time. It’s external torque both concentrically and eccentrically. I ...[Read More]
The Animals
In today’s video, my coach, Gys, teaches us a “wild” StrongFit warm-up: The Animals! I’m the demonstration model. 1⃣ The Panther 🐅 (forward and backward) 2⃣ The Rabbit 🐇 (forward and backward) 3⃣ The ...[Read More]
Pec Fly Opener
This is internal torque both concentrically and eccentrically. The goal is to help you improve the mobility in your pecs and biceps short heads. Grab 2 light dumbbells or plates (2.5 to 5 lbs). Lie do ...[Read More]