POST DELTOID MUSCLE

I want to talk Post Delt's for a second. Personally, this is my favorite muscle to train. Sounds weird but no one ever really trains this muscle. You see people in the gym doing alot of internal rotation very rare for them to do external rotation. Think about your everday actions, your normal reaching up or inward for items. You rarely reach sideways and almost back wards. That muscle is 95% of the time deconditioned on my clients. The huge muscle meat heads in the gym included. Ok ok, so why is it so important? This is the muscle that slows your other shoulder muscles down when in action. Lets say your throwing a pitch...what muscle keeps your arm from flying back all the way and straining? Its your post delt, same as throwing a punch. It can also be a power house with the forward motion. My point is you need to train this muscle...

There are a few different exercises you can do to get this muscle in shape, try these out. Use very small weight if you have never tried this before. This muscle is tiny tiny and will get tired very quickly.

• External Rotation Lying ( lay on your side, elbow in your hip, hold the dumbell like a hammer curl and rotate down and back not moving your elbow off your hip)
• Standing with Cable ( hold the hand of the cable, arm bent and elbow in the hip start to rotate away from your body)
• Standing Ext Rotation ( Standing up hold the dumbell like you are about to do a military press, rotate your arm down and back again)

If you have any questions on these exercises check out www.exrx.net for pics and vids


Have a great weekend everyone and stay safe out there! DO WORK you rockstars!

WEEKEND WARRIORS WHERE YOU AT!!!??

Good Morning and Happy Friday everyone! Whose ready for a fun active weekend? I am....womp womp womp well was until I broke my foot doing some extreme dirtbiking. I'm going to sit this one out and let you all soak up all the fun to be had. Summer is almost over but that doesnt mean your workout's and or goals need to stop. Check out the workout below and give it a whirl, try going for a hike or trail run this weekend. Take the dog an extra block than normal and freel great for doing it! Challange yourself people lets go do work!


Try this in the backyard, living room, park, gym etc.

-25 pull ups standard wide grip
-bent over back row (lawnmowers) 25 reps
-Reverse Push ups (start up not on the ground and lower yourself down) 25 reps
-Dumbell Flies (if you have a ball put your back on it and fly away..get it...fly away ;) 25 reps
-Jump Squats (jump straight in the air and land in a squat and repeat) 20 reps
-Walking lunges (your dragging foot should not leave the ground...) 20 steps each leg
-Triangle Pushups 25 reps
-Overhead tricep extentions (band, barbell, dumbell, cable you chose!) 25 reps
-Preacher Curls (dont pick up a pastor and curl him...find something to stablize your tricep against) 25 reps
-Hammer Curls ( hands inward facing eachother and curl up) 25 reps
-V sit Crunches (start with arms above your head, legs straight and elevated crunch bringing it all together) 30 reps
-Plank Crunch (get into a plank, now let your right elbow meet your left knee under your belly button for small talk) 30 reps dont forget to switch side at 15!
-Flutter kicks and arms ( legs 5 inch off the ground, arms and back the swam kick your little feetsies like your swimming and move your arms up and down like a birdy) 30 sec  4X around

Oh yea Workout yea! This is gonna kick your butt but get you the results you want and need! Do this 3-4x around and if you didnt get it by now its a 25 rep workout. Get it done people! Be rockstars this weekend make me proud!

Im out!
-Jen

COMPUND SETS, GET HUGE!

Compound Sets-The execution of two sets, back to back, which target the same muscle group.  The first exercise in a pre exhaustion compound set is always some type of isolation movement followed by a compound multi-joint movement. For example: Flat dumbbell flies followed by a flat dumbbell press. Get big gains from this but don’t do them every workout. Your body is going to be very sore…try it out 3 sets with 6 diff exercises one muscle group!