Saturday, 14 September 2013 22:22
A few weeks ago I shared 3 of my favorite upper back exercises in episode #6 of "Ask DeFranco's Gym". These exercises were unique in that they didn't require any weight to be lifted, but the results they produce are second to none...guaranteed!
In case you missed that episode, here you go:
After the above video was posted, I received a ton of twitter messages and emails asking me for details. Everyone wanted to know how many sets, how many reps, how often, etc. Obviously, there isn't just one set/rep scheme that is engraved in stone for any exercise or program, but I just couldn't leave you guys hangin' :) So I decided to offer you a 3-week progression that will improve the muscularity of almost anyone's upper back -- while improving shoulder health in the process. The beauty of this "routine" is that it's super simple to implement - regardless of what program you're currently on. You can literally start right now. It's that simple.
*I call this routine "The Escort" because it's not replacing anything; it's utilized in addition to whatever you're currently doing - in order to give some extra attention to your upper back .
[NOTE: Because these exercises are "low intensity", you can do them wherever and whenever you want during the course of your workout. You can perform them as part of a warm-up before you train, you can use them as a finisher, or you can superset them with other exercises within your workout. It doesn't matter what program you're on - you can do these exercises on an upper body day, lower body day, or during a full body workout. ALL YOU HAVE TO DO IS ADD ONE EXERCISE PER DAY TO THAT DAYS ROUTINE. On days you don't have a scheduled workout, you can just do the prescribed upper back exercise at home. All that's required is your bodyweight or 1-2 mini bands -- one band if you're doing pull-aparts or 2 bands on days you perform the "triple threat".]
"The Escort": 3-Week Upper Back program
Monday: Double mini band "Face Pull-Rotate-Y press" (aka, Triple Threat) - 3 sets of 8
Tuesday: Blackburns on Floor (Y-W-T-I) - 3 sets of 10sec. hold each position
Thursday: 80 total Band Pull-aparts
Friday: Double mini band "Face Pull-Rotate-Y press" (aka, Triple Threat) - 3 x 8
Saturday: Blackburns on Floor (Y-W-T-I) - 3 sets of 10sec. hold each position
Sunday: 90 total Band Pull-aparts
Monday: Double mini band "Face Pull-Rotate-Y press" (aka, Triple Threat) - 4 sets of 8
Tuesday: Blackburns on Floor (Y-W-T-I) - 3 sets of 12sec. hold each position
Thursday: 90 total Band Pull-aparts
Friday: Double mini band "Face Pull-Rotate-Y press" (aka, Triple Threat) - 4 sets of 8
Saturday: Blackburns on Floor (Y-W-T-I) - 3 sets of 12sec. hold each position
Sunday: 100 total Band Pull-aparts
Monday: Double mini band "Face Pull-Rotate-Y press" (aka, Triple Threat) - 4 sets of 10
Tuesday: Blackburns on Floor (Y-W-T-I) - 3 sets of 15sec. hold each position
Thursday: 100 total Band Pull-aparts
Friday: Double mini band "Face Pull-Rotate-Y press" (aka, Triple Threat) - 4 sets of 10
Saturday: Blackburns on Floor (Y-W-T-I) - 3 sets of 15sec. hold each position
Add these exercises into your routine and get back to me in 3 weeks. I know you'll be pleased with the results!
And remember...Upper back is the new chest! (You heard it here first!)
P.S. - If you liked the info provided in this blog post, you'll love the info revealed in these resources...
-Take your training to the next level with these Never-Before-Seen exercises ==> EXTREME DVD
-The foundation of any program starts with a properly designed warm-up. Click here to check out the best-selling warm-up product in the world ==> AMPED WARM-UP
Monday, 19 August 2013 20:34
I can't believe it's been almost five years since I posted my original Agile 8 flexibility routine. For those unfamiliar with how that routine came about, here's the quick story:
At the time, there were the "over-reactors" & "under-reactors" regarding flexibility. The over-reactors promoted very comprehensive flexibility routines, but most of these routines took over an hour to complete or required special equipment. The "under-reactors" were those who said, "F#ck it, I just wanna lift", so they didn't perform any flexibility what-so-ever. As with most things in life, the answer to the flexibility "problem" could be found somewhere in the middle of the extremists. Unfortunately, there wasn't much (if any) practical information out there that covered this "middle ground".
I pride myself as being a "voice of reason" in the fitness industry, so I wanted to provide a realistic flexibility routine that would help almost anyone. I realized that many people find stretching boring as hell, so if I was going to get them to actually do it, it couldn't take all day to complete. So instead of coming up with the "War & Peace" of flexibility routines, I decided to provide people with 8 simple stretches/mobility drills that easily flowed together and dramatically reduced low back tightness in under 15 minutes. The end result turned out to be a wildly popular routine that helped (and continues to help) thousands of people worldwide that otherwise hated stretching!
I will be the first to admit that there is nothing "special" or "magical" about the Agile 8. But the "secret" to its success and longevity lies in the fact that people actually do it. This can hopefully be a lesson to all coaches and trainers regarding the power of simplicity. You can write up the greatest program in the world, but it aint worth sh*t if no one does it!
Now that I've explained the history of the Agile 8; I'll explain the reasoning behind this blog post:
Since there are so many people performing the Agile 8 and our audience continues to grow daily, I wanted to ensure that everyone continues to get the most out of the routine. I thought it would be a huge help to make a video of the routine so people can see how to perform each exercise, instead of relying on written descriptions.
So, without further ado, I bring you the updated version of the Agile 8...
The Limber 11!
The Limber 11
1. Foam Roll IT Band: 10-15 passes
2. Foam Roll Adductors: 10-15 passes
3. SMR Glutes (lax ball): 30sec. - 2min.
4. Bent-knee Iron Cross x 5-10 each side
5. Roll-overs into V-sits x 10
6. Rocking Frog Stretch x 10
7. Fire Hydrant Circles x 10 fwd/10 bwd
8. Mountain Climbers x 10 each leg
9. Cossack Squats x 5-10 each side
10. Seated Piriformis Stretch x 20-30sec. each side
11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side
PS - If you want to learn more about this type of stretching and mobility training, check out these two AMAZING resources:
Wednesday, 07 August 2013 09:43
I am extremely excited to announce that the September 21-22 CPPS certification course will be held in sunny Florida at the brand new WWE Performance Center!
Those familiar with our "Certified Physical Preparation Specialist" course know that it's a culmination of two decades of research, experimentation and real-world experience.
Athletes, coaches, personal trainers, physical therapists, college professors and medical doctors from across the globe have all travelled to New Jersey to learn our proven CPPS athletic preparation model.
This model includes:
-Breathing essentials & pre-movement prep (self-myofascial release, mobility, corrective exercise)
-Fundamental movement patterns & Injury prevention
-Advanced Strength training techniques
-Power & Speed development
We truly feel that this is the most comprehensive course available in the training world today. When you couple this with our hands-on teaching style, you have a recipe for the best certification course in the entire fitness industry!
Speaking of being the best...
For those unfamiliar with the new WWE Performance Center, it is a 26,000 square-foot mega-facility that includes seven wrestling rings, a 5500 square-foot gym (very similar to the design of DeFranco's Gym :), Sports Medicine/Rehabilitation facility, Private TV studios, Production Suites, Player's lounge, etc.
Simply put, the WWE Performance Center is the most innovative, state-of-the-art training facility I have EVER seen. Period.
This is why I'm so proud and excited to be teaching the CPPS course out of this location. I was at the Grand Opening so I can tell you first-hand that the facility lives up to the hype!
Don't miss this once-in-a-lifetime opportunity to get world-class training instruction at a world-class, one-of-a-kind facility!
SPOTS ARE LIMITED!
Click the link below to register!
Tuesday, 06 August 2013 00:29
Ask DeFranco's Gym
Episode #1: Teaching the basics of the Box Squat from the "bottom up"
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