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Day 8: The DIAKADI Destination Workout: Anytime, Anywhere, No Equipment Necessary

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Day 8: The DIAKADI Destination Workout: Anytime, Anywhere, No Equipment Necessary

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At DIAKADI, the heart of our mission is that no workout should be generic, since no specific workout would be ideal, safe and efficient for everyone. So when we were asked to create the ultimate destination workout we knew that it had to adhere to the following 3 rules:

  1. The workout must be completely unreliant on equipment
  2.  Clients must be able to complete the workout in even the smallest of spaces (ie. A New York Hotel room)
  3. Above all, the form instruction for each exercise must be clear for clients, with clear progression and regression options so that people of all levels, backgrounds and goals would be able to adapt the exercise programs to match their individual needs

After thorough planning and design, our DIAKADI trainers have developed the ultimate DIAKADI Destination workout that can truly be done anywhere, with any amount of time, for clients of every level, no matter what their goals.

For beginners and intermediates, The Tune Up program is a complete list of basic movements which will wake up your muscles safely, bringing mobility to your joints and excellent blood flow to the entire body.

For advanced athletes, you can adapt The Athlete: Power/Speed Training with Strength Development program to keep you on track with your sport training and challenge your total body strength.

VIDEO TUTORIALS

Each exercise comes linked to an informational video (links at the bottom of this post) which contains:

  • Difficulty levels 1-3 (1=Beginner, 2=Intermediate, 3=Advanced) for each exercise
  • Clear audio form explanations for every level with corresponding video examples

Below are links to each individual video. All videos are also available for viewing on your smart phone through the DIAKADI Youtube channel, so that you can watch the videos at the gym during your workout to immediately answer questions on form and proper exercise progressions.

WHERE DO I START?

1. CHOOSE YOUR STARTING LEVEL FOR EACH EXERCISE

Each of the 8 exercises have progressions from Level 1 to 3.

Level 1 exercises are designed for beginners, people who have not worked out before, or people with previous injuries, muscle imbalances, or joint issues.

Level 2 exercises are designed for intermediate clients with minimal posture issues and minor to no muscle imbalances.

Level 3 exercises are designed for advanced athletes with proper posture, muscle balance and experience doing exercises with a faster, more powerful pace.

NOTE: If at any time clients experience pain during an exercise, they should immediately stop the movement. If the pain dissipates, then try regressing the exercise to a lower Level. If the pain continues or it is not possible to complete even the lowest Level of an exercise without pain, I recommend eliminating this movement from your workout and seeing a qualified trainer or health practitioner to assist with assessing the problem.

To select your your level for each movement, I recommend going through each exercise one by one, to determine your starting level 1 to 3 for that particular movement.  Watch the entire exercise video in order to decide what your Starting Level is for each exercise. If you are unsure, start with Level 1 for that movement. If you are able to successfully complete Level 1 of an exercise, using perfect FORM as seen in the video, then try Level 2 for that same exercise. Upon successful completion of Level 2, then move on to trying the advanced Level 3.  At this point, make note which level you are able to maintain proper form while also being challenged by the movement. This is your Start Level for that exercise.

2. SELECT YOUR GOAL AND GET TO WORK

Now, using the goal options list below, select the goal for your workout and follow the instructions for exercise order, tempo, sets, and time under tension. Feel free to print the exercise summary photo sheet posted below to follow during your workout.

SHORT ON TIME?

Have 10 minutes to spare? Select your goal and follow that program for just 1 set of each exercise for a quick 10 minute full body pump.

OUR GOAL FOR YOU = KNOWLEDGE

Whether you try the program once or use it over and over when traveling, our goal is that you learn something about your body, exercise progressions and tempos, and how to tweak your own gym programs to keep your body learning, growing and challenged.

Good luck!

C Luecke Nov 2013 224

SELECT YOUR GOAL AND FOLLOW THE INSTRUCTIONS...

STRESS RELIEF:   Looking to clear your head, breathe deeper and increase blood flow to your body
THE TUNE UP: Full Body Muscle Wake Up for Mobility, Balance and Function
  • For a warm up, move through The DIAKADI Travel Stretch Program
  • Work through each of the 8 exercises, performing your appropriate ‘Start Level’ version of each movement for 60 seconds without rest
  • For dynamic movements (ie. Squats), perform the exercise with a tempo of 2 counts down, 2 counts up
  • Rest 30-60 seconds between each exercise.
  • Repeat the entire set of 8 exercises for 1 to 3 sets, depending on time and experience level.
THE ATHLETE: Power/Speed Training, Strength Development
  • For a warm up, move through The DIAKADI Travel Stretch Program
  • Work through each exercise ideally using the advanced, Level 3 version of each movement.
  • Perform each exercise full out for 20-30 seconds.
  • Focus on speed and power for each movement, aiming for a tempo of 1 count up, 1 count down.
  • Rest 60-90 seconds between each set.
  • Repeat each exercise for 3-5 sets before moving on to the next movement.

One Final Note: Continuously Work Towards the Next Progressions

As you continue to use this workout, ideally your original Start Level for each exercise will become easy. At this point, progress to the next Level for that exercise in order to continue to challenge your body safely.

Hip Bridge Exercise Progression

[youtube]http://www.youtube.com/watch?v=XwWS7uYq1kA&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Trainer Shelby Jacquez

Levels:

  1. Isometric Hold
  2. Dynamic
  3. Single Leg Hold/Dynamic (Advanced: Perform on Stability Ball)

Optional: Add weight when available, resting dumbbells, weight plate, med ball on hips

Down Dog to Dive Bombers Exercise Progression

[youtube]http://www.youtube.com/watch?v=T3UEb0DZias&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Trainer Josh Christopher

Levels:

  1.  Alternate downward dog and upward dog
  2. Downward dog shoulder pushups (Advanced: Raise feet off floor)
  3. Dive Bombers (Advanced: Can try Dive Bombers with feet on stability ball)

Squat Exercise Progression

[youtube]http://www.youtube.com/watch?v=klrxNNjWJ_M&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Trainer Gina Gutierrez

Levels:

  1. Squats to seat
  2. Squats with alternating single leg raise
  3. Squat jumps (Advanced: Single leg squats to seat to jumps)

Optional: Add weight when available, holding dumbbells at sides, hugging weight at chest, barbell on shoulders, or weight vest.

Pushup Exercise Progression

[youtube]http://www.youtube.com/watch?v=iqC8f29qPz0&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Trainer Mike Clausen

Levels:

  1. Incline pushups with hands elevated
  2. Hands on floor (Advanced: Hold at low)
  3. Pop pushups (Advanced: Pop off hands and feet to Superman pushups)

Optional: Add weight when available: Add a weight vest

Lunge Exercise Progression

[youtube]http://www.youtube.com/watch?v=FNt5dUkT_N4&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Trainer Gavin Birmingham

Levels:

  1. Split squats with twist and side rocker lunges
  2. Alternate front and back lunges with alternate side lateral lunges
  3. Split jumps to power alt side lunges

Optional: Add weight when available: Hold dumbbells at sides, hug weights at chest, barbell on shoulders, weight vest.

Side Plank Exercise Progression

[youtube]http://www.youtube.com/watch?v=DhOYKenuV-U&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Trainer Ryan Allen

Levels:

  1. Elbow side plank
  2. Side plank with dynamic hips (Advanced: Add twist)
  3. Side star dynamic to hold  (Advanced: Add leg swings front back)

Optional: Add weight when available: Hold single dumbbell at side of top hip, can also hold weight in extended arm above body.

TYT Exercise Progression

[youtube]http://www.youtube.com/watch?v=bNSZrMIZcZg&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Trainer Ross Steiner

Levels:

  1. Reverse Flys to Cobra Hold
  2. TYT to Cobra Hold
  3. No Rest TYT with leg lift to Cobra Hold

Optional: Add weight when available: Hold dumbbells in hands

Tricep Bench Dips Exercise Progression

[youtube]http://www.youtube.com/watch?v=VOZxDOrpCF0&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Trainer Ross Steiner

Levels:

  1.      Seated on edge of bench
  2.      Legs extended or single leg
  3.      Feet up on bench (Advanced: Single leg on bench)

Optional: Add weight when available: Place weight on legs in lap

DIAKADI’s The 12 Days of Fitmas: Welcoming the holidays and year’s end as a time for relaxation and celebration, The 12 Days of Fitmas will teach people to take the time to enjoy the fun of the season, while reflecting on the year and looking forward to the year ahead. The series tackles the biggest problems that many face: stress, holiday parties, eating well, preparing for the New Year, and more.

“The holidays tend to be one of the most challenging times of the year for our clients,” says Billy Polson. “The stress, over-booked schedules, party foods, alcohol and travel plans wreak havoc on their workouts and their bodies. The 12 Days of Fitmas are our effort to help people not only survive the holidays, but thrive throughout them.”

Through The 12 Days of Fitmas, DIAKADI will demonstrate the belief that fitness is about far more than dead lifts, burpees and the spin class. Rather, fitness and health encompass all aspects of one’s lifestyle including sleep schedules, stress levels, deep breaths, proper fuel for the body, and enjoying life every day. DIAKADI will use video to demonstrate topics like “Ultimate Destination Workout,” ensuring that whether one is at a beginning or an advanced level, they will learn proper form and technique for the perfect workout regardless of location. The principals discussed in the series will be applicable beyond the holiday season and throughout the New Year.

Originally published at Patch.com.

Day 1: The Most Wonderful Yet Stressful Time of Year: Managing Holiday Stress Day 2: The Holiday Hunger Games: Holiday Party Survival Tips Day 3: The 80/20 Rule: By Damn, Enjoy the Holidays Day 4: Healthy Holiday Recipes that Don’t Suck Day 5: Planes, Trains, and Drive-thrus: Smart Choices for Food on the Go Day 6: Travel Stretches to Make Coach Feel Like First Class Day 7: Grandma Got Run Over by the Holiday Cold: Staying Healthy for the Holidays Day 8: The DIAKADI Destination Workout: Anytime, Anywhere, No Equipment Necessary Day 9: Silent Night: How to Stay Rested Throughout the Holidays Day 10: The Holiday Hustle: Getting Off the Couch and Out of the House for the Big Day Day 11: Start the New Year Off with a Bang Not a Bust: Do What You Love this New Year’s Day 12: When the Clock Strikes Midnight: Successfully Setting and Reaching Your New Year’s Goals

 

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The Artisan Stretch from Psoas Massage and Body Work

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The Artisan Stretch from Psoas Massage and Body Work

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Do you type all day like I do? Can you look at your keyboard and see which letters you use most because the keys are worn smooth from the constant attention you give them? If so, this stretch is for you. All of those little muscles and tendons in our forearms don't get enough love for how much they do for us on a daily basis. So do yourself a favor and try this stretch out. I guarantee you'll like it!

[youtube]https://www.youtube.com/watch?v=MnQ8BoPVvS8[/youtube]

This is a great twist on the Artisan Stretch. Here, we have combined the Artisan Stretch with some Active Isolated principles. Use a table or a wall to help increase the stretch at its end ranges. Continue to use your arms and hands to help move deeper. Repeat 4 or 5 times and try it once or twice a day for a week. Let us know how it works for you.

 

Please watch this Active Isolated Stretch (AIS) video to get the basics of AIS stretching.

 

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The 3 Best Exercises For Arm Development

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The 3 Best Exercises For Arm Development

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10 Steps to a Hot Summer Body: Episode 6

Authors: Gina Gutierrez and Chelsea Perramond

 

Summer time is here. Time for bathing suits, tank tops and 'Suns Out Guns out'!

In this sixth installment of DIAKADI's 'Summer School with DB04 - 10 Steps to a Hot Summer Body', fitness performance coach Chelsea Perramond speaks with DIAKADI Partner/Trainer Gina Gutierrez about the best 3 exercises for developing the biceps and triceps, while getting a little abdominal workout at the same time.

[youtube]https://www.youtube.com/watch?v=ldoq57AYb8Q&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Perramond recommends:

1. Walking Tricep Planks
2. Overhead Tricep Extensions
3. Bicep Curls Against the Wall

Looking for maximum muscle mass increases in your arms, try Perramond's exercises using the '666' Reps and Sets Programming logic. Check out this additional DIAKADI Exercise Blog for details:
[youtube]https://www.youtube.com/watch?v=mSyl28sSx_Q[/youtube]

Good luck trying these changes to your current workout program design.



Watch for 'Summer School with DB04 - Step 6: The 3 Best Exercises for Leg and Butt Development' for advice on the best bang for the buck lower body exercises.

‘Summer School with DB04 – 10 Steps to a Hot Summer Body’ is DIAKADI Fitness Performance Life’s 10 part series detailing exactly what steps to take for fat loss, muscle building and looking your best this summer. The series will address nutrition, cardio exercise, and muscle development programs for full body development.

DIAKADI’s 10 Steps to a Hot Summer Body in 2014

Step 1: Avoid These Foods for a Lean Body
Step 2: Eat This, Lose Weight, Build Muscle
Step 3: Answering the Cardio for Fat Loss Question
Step 4: The 3 Best Summer Ready Ab Exercises
Step 5: How to Design Your Summer Body Exercise Program
Step 6: The Best Exercises for Arm Development
Step 7: The Best Exercises for Legs and Butt Development
Step 8: The Best Exercises for Shoulder Development
Step 9: The Best Exercises for Chest Development
Step 10: The Best Exercises for Back Development

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How to Design Your Summer Body Exercise Program

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How to Design Your Summer Body Exercise Program

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10 Steps to a Hot Summer Body: Episode 5

Authors: Gina Gutierrez and Billy Polson

 

If you are trying to burn fat and build muscle, how many days of strength training should you be doing in your summer workout program? 
If you are looking for the maximum increases in muscle mass and strength, how many sets and reps are optimal?

In this fifth installment of DIAKADI's 'Summer School with DB04 - 10 Steps to a Hot Summer Body', fitness performance coach and DIAKADI founder Billy Polson speaks with DIAKADI Partner/Trainer Gina Gutierrez about the best way to break out your exercise days, set counts and rep counts for maximum summer body results. 

[youtube]https://www.youtube.com/watch?v=lmcb6TIeArs&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Polson recommends:

For Beginners or Clients Wanting Fat Reduction:

  • Start with Full Body Part Days with Compound Movements (Squats, Lunges, Dead Rows, Pushups, etc)
  • Perform Each Exercise for a Minimum of 3 Sets of 10-14 Reps
  • Minimum 3 Strength Workouts per Week


For Maximum Muscle Mass and Strength Gains:
Try One of the Following Exercise Breakouts:

A: PUSH and PULL Days with 1 Large Legs Exercise per Day and Opposing Arm Exercises PUSH = Chest, Shoulder (Mid and Front Delts), Barbell Squats or Dead Lifts, and Biceps PULL = Back (Pull-ups and Rows), Rear Delts, Dumbbell Lunges or Step Ups, and Triceps

B: Individual Body Part Days (CHEST, BACK, SHOULDERS, LEGS) with Alternating Day Arm Exercises CHEST = Bench Press, DB Flys, Pushups, Cable Flys, etc with Isolated Biceps BACK = Pull-ups, Cable Rows, Barbell Dead Rows, etc with Isolated Triceps SHOULDERS = Dumbbell Press, Cable Laterals, Reverse Flys, etc with Isolated Biceps LEGS = Barbell Squats, Dumbbell Lunges, Romanian Dead Lifts, etc with Isolated Triceps C: Alternating One of the Above Style Strength Days with a Cardio/Strength Intervals Day DAY 1: CHEST Strength Day DAY 2: Alternate 1 Minute Cardio Sprints (Treadmill, Jump Rope, etc) with BACK Strength Exercises DAY 3: SHOULDERS Strength Day DAY 4: Alternate 1 Minute Cardio Sprint with LEG Strength Exercises (Week 2 swap which muscle groups are the Strength Days and which are the Cardio Interval Days)

  • Perform Each Exercise for 4-6 Sets of 6-10 Reps
  • Minimum 4-6 Strength Workouts per Week

For Information on the Ultimate Mass Builder 5x5 Workout, check out this additional DIAKADI Exercise Blog:

Make Incredible Gains in Strength and Muscle Mass – The 5×5 Workout Program

For Additional Ideas about Tweaking Tempos for Your Exercises, check out this additional DIAKADI Exercise Blog and Video:

Tempo Changes for Exercise Program Tweaks

Good luck trying these changes to your current workout program design.

Watch for 'Summer School with DB04 - Step 6: The 3 Best Exercises for Leg and Butt Development' for advice on the best bang for the buck lower body exercises.

'Summer School with DB04 - 10 Steps to a Hot Summer Body' is DIAKADI Fitness Performance Life's 10 part series detailing exactly what steps to take for fat loss, muscle building and looking your best this summer. The series will address nutrition, cardio exercise, and muscle development programs for full body development.

DIAKADI’s 10 Steps to a Hot Summer Body in 2014

Step 1: Avoid These Foods for a Lean Body
Step 2: Eat This, Lose Weight, Build Muscle
Step 3: Answering the Cardio for Fat Loss Question
Step 4: The 3 Best Summer Ready Ab Exercises
Step 5: How to Design Your Summer Body Exercise Program
Step 6: The Best Exercises for Arm Development
Step 7: The Best Exercises for Legs and Butt Development
Step 8: The Best Exercises for Shoulder Development
Step 9: The Best Exercises for Chest Development
Step 10: The Best Exercises for Back Development

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Should I Be Doing Compound Exercises in My Workouts?

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Should I Be Doing Compound Exercises in My Workouts?

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DIAKADI DIY Tips Series: Episode 3

Authors: Josh Christopher and Billy Polson

 

 

 

Isolated body part exercises such as a bicep curl or seated leg extension definitely have a role in exercise programs for clients looking to repair muscle imbalances around joints or for body builders looking to develop specific muscle groups. But without progressing these isolated movements into multi-joint, compound exercises, especially when using machines, the body is never fully trained to handle the challenges of functional daily living, much less sports and higher intensity activities like running around with your 5 year old nephew.

[youtube]http://www.youtube.com/watch?v=TpYaKaZZYLw&list=UUmVFpzoOajud7zArEm11NYg&feature=c4-overview[/youtube]

In this segment of DIAKADI's DIY Tips Series, fitness trainer Josh Christopher and Billy Polson discuss how compound exercises, such as dumbbell squats, barbell dead lifts or kettlebell swings, are often left out of individuals' workouts due to assumptions that these exercises are unimportant, dangerous or even scary to perform. But each of these functional movements are simply replications of movements we need to perform consistently in our daily lives.  Placing bags of heavy groceries in the car (dumbbell squats), picking up a heavy box (barbell dead lifts) and heaving that same heavy box onto a high shelf (kettlebell swings), are all common tasks that require strong muscle coordination and use of your body's entire kinetic chain. No matter what your goals, do not skip out on multi-joint exercises that work your entire kinetic chain and incorporate your abdominal and core strength in every rep.

For more information on squats, dead lifts and lunges, visit the DIAKADI blog DB04 and search for more videos demonstrating the proper form and safe progressions for each of these movements.

The DIAKADI DIY Tips Series: How to Correct Your Mistakes and Redesign Your Workouts, is a weekly blog series focused on helping clients recognize improper workout practices and consequently correct and improve their own workouts. Each episode will highlight advice from one of DIAKADI’s veteran trainers. Watch DB04 for weekly updates.

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Olympic Lifting with Trainers Allan Mateo and Ross Steiner

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Olympic Lifting with Trainers Allan Mateo and Ross Steiner

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In DIAKADI's recent Trainer Knowledge Sharing on Olympic Lifting, trainers Allan Mateo and Ross Steiner got together to give participants an excellent and thorough lecture-demonstration about Olympic Lifting, leaving lots of time for us to practice the lifts and their components.

Allan and Ross both coach sports teams in this style of lifting in addition to their work with individual clients at DIAKADI. Allan is himself a competitive Olympic weightlifter, and Ross is the strength coach for the Mission High football team, using the lifts to improve their athletic performance. Allan and Ross each have different approach to training in this method, and taking their differences as a positive thing, work together to help athletes learn to lift well and achieve similar goals.

So what exactly is Olympic Lifting? It is an athletic discipline for which there are competitions, including an Olympic event, in which athletes compete for a single maximum-weight lift of a barbell loaded with weight plates. Two lifts are required: the snatch and the clean and jerk. Both require coordination, explosive power of the legs, speed to quickly get under the bar, and core stability.

In the snatch, the lifter works to move the barbell from the platform to overhead in a continuous movement. The lifter pulls the bar as high as possible and then flips it, while simultaneously dropping into a squat position and locking the arms overhead. Finally, the lifter stands up while holding the bar in this position to complete the lift.

Watch the snatch in slow motion and check out Team USA’s Olympic coaching tips on YouTube:

http://www.youtube.com/watch?v=7rZV5P3cAa4

In the clean and jerk, the first part of the lift is similar to the snatch, but what sets the clean apart is the lifter flips the elbows under the bar and catches it in the rack position after pulling it as high as possible. After arriving in a deep squat, the lifter stands up, continuing to hold the bar in the rack position. Finally, the lift is completed by jumping into a split squat while taking the bar again overhead, extending the arms into a locked position

Watch the clean and jerk being performed by an Olympic athlete here:

http://www.youtube.com/watch?v=Bc-0lFV1KWQ

And read DIAKADI’s exclusive interview with the coaches here:

What first got you into Olympic lifting? What do you like about it?

A:  A couple of friends got me into it. I like both the complexity and explosiveness of the movement.

R: I first got into Olympic lifting via one of Jim Schmitz's books, Olympic Style Weightlifting. Then I went on to take private coaching from him. What I like about it is how much technique, strength, power and gracefulness is required to complete each lift.

What is the difference between Olympic lifting and other types of lifting?

A: Well, the exercise(s) are what strength coaches would consider to be complex movement patterns that require a certain level of attention to detail and proper coaching.

R: Olympic weightlifting is the combined weight total of two different lifts, the snatch and clean and jerk. Powerlifting is the combined total of the Squat Bench Press and Deadlift. Many people confuse the two and ask me if I could teach them how to powerlift. Two different sports.

What are the benefits of this type of training? Which populations benefit most?

A: As I said earlier both the snatch and clean & jerk are complex movement patterns, with that said, if you want to improve strength, power, build muscle, or improve your anaerobic conditioning; then these exercises are for you!

R: There're many benefits from Olympic style weightlifting, from all around improved strength, flexibility, body composition, balance and  coordination.

My favorite thing about weightlifting is the marked improvement on power output for my athletes. Most populations can benefit from some variation of Olympic style weightlifting but my preferred demographic is athletes looking to improve maximum power output.

To people without experience in these lifts, this style of lifting can seem intimidating. Do you think components of these lifts are useful for clients seeking general fitness? If so, how would you incorporate them into a program?

A: Yes! You can totally do complementary exercises that pertain to the Olympic lifts i.e. front squat, deadlift, and high pulls. However, before adding them in, the coach or trainer should familiarize themselves with the exercises, and ensure that the proper technique is adhered to.

R: Weightlifting can be intimidating but the general population can benefit from learning components of the lifts. My approach is to teach the power clean first, which is a great lift to teach the fundamentals of the full clean.

I would like to learn more. What are some good resources (websites, books, or local clubs) you'd recommend?

A: The NSCA CSCS book explains the technique very well with words and photos, but it's best to seek out a certified coach (NSCA-CSCS or USAW) to get practical experience you need to do the lifts safely and effectively.

About Allan and Ross:

Ross Steiner is a certified United States Weightlifting Association (USAW) club coach (Olympic style weightlifting), a BFS certified strength and conditioning coach, and is also the strength and conditioning coach for the football team at Mission High. Allan Mateo participates in Olympic Weightlifting competitions and is also a USAW Sports Performance Coach. See their full bios at:

Allan Mateo

Ross Steiner

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A Kettlebell Lesson

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A Kettlebell Lesson

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Where do you find a cannonball that has a handle? And what can you do with it? DIAKADI trainer and local kettlebell expert Joanna Hoch knows. Developed in Russia during the 1700s, this lifting style has been evolving and making its way around the world's athletic training circles for a long time, and now kettlebells are showing up in fitness facilities all over. In recent years it has expanded in popularity, and with good cause, leading in 2001 to the development of the first instructor certification program in the U.S. The basic moves of KB training - swing, snatch, and clean and jerk - uniquely engage the entire body at once, and done in high reps create a workout more like high intensity interval training than traditional weight lifting.

The benefits are many: an athlete builds not just strength but also speed, flexibility, and power endurance, and with their round shape and easily gripped handle, the possibilities beyond the basic moves build into complex and challenging movement patterns that require great agility and skill. Check out this informative interview with Joanna along with her descriptions of the basic lift components.

When and why did you decide to investigate kettlebell training? How and where did you go about it?

- I initially got introduced to kettlebell lifting about 5 years ago through a friend and colleague John Wild Buckley, head of Orange Kettlebell Club, and I was immediately hooked to this uniquely challenging and fluid exercise modality.  Over the years I have also attended several World Kettlebell Club workshops at the Ice Chamber in Emeryville with kettlebell coach "celebrities" Valery Fedorenko and Catherine Imes.

Besides training athletes for kettlebell competitions, what type of individuals benefit most from this kind of training?

- Sport style kettlebell lifting is great cross training for sports that require power and endurance like rugby or martial arts.  Because it is skill based athletes of any discipline can benefit simply by adding novel neuro-muscular connections to their repertoire.

If you were to list the top three benefits of KB training, what would they be?

  1. Power (strength and speed)
  2. Fat loss
  3. Fun; a challenging way to vary your strength training routine

Components of basic kettlebell lifts:

JERK

The Kettlebell Jerk is defined as Lifting two Kettlebells overhead from

the "Rack" position with use of the legs via a "double-dip" action. The

Lifter must first "Clean" the Kettlebells from the floor to the "Rack"

one time. A repetition is counted when the arms are first locked out

overhead, parallel to the head, followed by the legs being locked out,

with a final fixation of the Kettlebells. The Kettlebells must be returned

to the rack position before commencing the next repetition.

SNATCH

The Kettlebell Snatch is defined as lifting one Kettlebell overhead

from the "Swing" action in one continuous movement. A repetition is

counted when the legs are locked out, the working arm is locked out

and parallel to the head, with a final fixation of the Kettlebell. The

Kettlebell must be returned to the Swing position in one continuous

movement, and although the Lifter may Swing the Kettlebell one or

multiple times before Snatching, they may not rest with the Kettlebell

in a hanging position. The Lifter may not touch the Kettlebell to their

body or touch the body with the non-working arm.

LONG CYCLE

The Kettlebell Long Cycle is defined as lifting two Kettlebells in two

different phases, the "Clean", followed by a "Jerk", to comprise one

exercise cycle. In the first phase, the Lifter must Clean the Kettlebells

between the legs directly to the Rack position, not to the shoulders. In

the second phase, the lifter must Jerk the Kettlebells overhead from

that same rack position. A repetition is counted when the arms are

first locked out overhead, parallel to the head, followed by the legs

being locked out, with a final fixation of the Kettlebells. The Kettlebells

are then returned to the rack position, then swung between the legs

for another Clean to the rack position and another Jerk.

TERMS & DEFINITIONS

"Rack" Position- The rack position is universal for all exercises. It

is defined as the position when the arm(s) are bent and the upper

part of the arm is making contact with the torso while holding the

Kettlebell(s).

"Swing" Action- The Swing action is defined as a back and forth

motion of the arm with the shoulder acting as the hinge.

"Clean"- The Clean is defined as a Swing action of the Kettlebell,

catching it in the "Rack" position.

"Double-Dip" Action- The double-dip is defined as a quick two part

movement that begins with a short range squat (first dip), followed by

a push of the Kettlebell(s) out of the rack, a quick reversal away from

the Kettlebell (second dip) as it launches upwards from the push, the

arm locks out, and then legs are straightened.

 

For more information, contact Joanna at: http://www.joknowsfitness.com/

 

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DIAKADI Presents | How to Master a Handstand

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DIAKADI Presents | How to Master a Handstand

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If you are trying to build incredibly strong and stable shoulders, nothing does the job like a handstand exercise program. In this video, DIAKADI owner Billy Polson works with circus performer and athlete Polina Smith of Wholebody Transformations (Our resident handstand expert!) in learning the most important basic steps for starting a handstand workout program. [youtube]http://www.youtube.com/watch?v=B-mjfHeXIX0&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

To learn more about Polina Smith, check out wholebodysf.com.

To learn more about DIAKADI Fitness Performance Life in San Francisco, check out diakadibody.com.

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DIAKADI Presents | How to Properly Add Heavy Rope Training to Your Workout Program

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DIAKADI Presents | How to Properly Add Heavy Rope Training to Your Workout Program

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With so many people adding Heavy Rope Training to their workout programs, we went to our resident Power Ropes expert Tom Armenta for his advice. In this video, DIAKADI owner Billy Polson talks to Armenta about his total body integration rope technique to help clients prevent injury and tap into the power of their entire body when training with ropes.

[youtube]http://www.youtube.com/watch?v=qB0lXTarXH4&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

 

To learn more about Tom Armenta, check out ArmentaFitness on Facebook.

Find out more about DIAKADI Fitness Performance Life in San Francisco.

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DIAKADI Presents | The Art of Handstands by Polina Smith

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DIAKADI Presents | The Art of Handstands by Polina Smith

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In this hour long workshop, participants will explore the art of handstands! We will go through a series of conditioning, strengthening and flexibility exercises that prepare students for handstands, as well as take students through different approaches to going upside down. Students will leave feeling comfortable going upside down and with numerous tools to practice handstands on their own.

Location: DIAKADI

Date: Wednesday, November 13th

Time: 1-2pm

Cost:  DIAKADI Trainers Free | Community Trainers $20

Presenter: Polina Smith

REGISTER

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DIAKADI: Make Incredible Gains in Strength and Muscle Mass - The 5x5 Workout Program

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DIAKADI: Make Incredible Gains in Strength and Muscle Mass - The 5x5 Workout Program

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The 5x5 program is a great tool for increasing muscle mass, strength and power, especially for clients who have been stuck in the rut of traditional body building methodology for a while (ie. 3 sets of 8-12 reps week after week). In this video, Chris Dovale of A3 Training and Ross Steiner of Steiner Strength talk to DIAKADI owner Billy Polson about their philosophy, the basics of their 5x5 Training Programs and how both of them, as well as their clients, have seen incredible gains since starting the program.

[youtube]https://www.youtube.com/watch?v=kJ7-6QP0xIM[/youtube]

A3 Training 5x5 Program by Chris Dovale  (a3training.com)

My 5x5 Training Program is a 4 day per week training schedule. I suggest M/W/F/Sat or T/Th/Sat/Sun. Strive to be consistent with the days you train, always waiting 1 week to repeat each main lift. Conditioning may be done on off days or after your workouts. I recommend boxing or sprints, doing either for intervals. (30 sec ON : 60 sec OFF or 60 sec ON : 30 sec OFF, repeating for 15-30min.) Do conditioning 2-4 days a week depending on your body fat level. If you want to control your body fat while you are gaining, do interval training more often. If you don't care about some extra body fat and just want to get huge, 1-2 days a week is good. For those looking for maximum muscle gain, I suggest resting on the off days with little to no conditioning.

Day 1 Squat Day Day 2 Bench Press DayEd Yelp 3 Day 3 Deadlift Day Day 4 Overhead Press Day

Warm up before every workout and stretch after every workout. At the start of your workout, I suggest foam rolling and mobilization/movement of the joints that will be used in the exercise for the day. Then you can begin warming up for the day's movement. Start with the bar and increase by 25lbs until you reach your working weight for the week. Do 15 reps with just the bar when warming up. Then lower the reps to 5-10 when approaching your working weight. You don't want to be fatigued when it is time to move the heavy weight in your 5 working sets.

Every working set consists of 5 sets of 5 reps. (Doesn't include warm up sets).

Each week increase 5lbs for upper body lifts, 10lbs for lower body lifts until you reach the maximum weight you can lift for 5 reps.

I recommend staying on this program as long as it takes to get the size or strength you desire. If you are no longer progressing in strength on your main lifts, you should then switch your periodization schedule to another method. More than likely you just need to take the weights down 10-30% and start the process again to break through the plateau. One step back, two steps forward. You can also try taking a week off from heavy lifting (a de-load week).

Accessory Lifts: Accessory Lifts include bicep curls, triceps, dips, pull-ups and abs. You can integrate these movements in one of two ways:

1- Integrate the pushing accessory movements with the pushing lifts (ex. dips or tricep pulldowns after bench press) 2- Integrate the pulling accessory movements after the pushing (ex. rows after bench press, or pull-ups after military press).

Sample Program with Accessory Lifts

Day 1 Squat Day

  • Squats 5x5
  • Pull-ups   3-4 sets,  10 reps
  • Tom Armenta Action Abs  3-4 Sets, 10-20 Cable Rope Crunches

Day 2 Bench Press Day

  • Bench Press 5x5
  • Dips  3-4 Sets , 10 reps
  • Tricep Pulldowns  3-4 Sets , 10 reps
  • Abs  3-4 Sets, 10-20 Cable Twist Abs

Day 3 Deadlift Day

  • Deadlift 5x5
  • DB Rows 3-4 sets, 10 reps
  • Bicep curls   3-4 sets, 10 reps
  • Abs  3-4 Sets, 10-20 DB Side Bends

Day 4 Overhead Press Day

  • Overhead Press 5x5
  • Pull-ups   3-4 sets, 10 reps
  • Abs 3-4 Sets, 10-20 Hanging Leg Raises

This program is hands down the best way to grow in size and strength. As long as your daily diet is in a caloric surplus, and you are taking in enough protein (1-1.5g per pound of bodyweight), you will grow. If you are not growing while eating cleanly, you are not eating enough. If you are gaining more fat than you would like as you "bulk", then you are not eating cleanly enough. (Clean eating: whole foods over processed foods: examples: Eggs, turkey, chicken, beef, fish, veggies and fruit (3 to 1 ratio), steel cut oats, potatoes, rice (white or brown), almonds.)  Avoid simple carbs (i.e. pasta, sugar, crackers, breads)

If you have any specific questions, please do not hesitate to visit www.a3training.com and shoot me an email. Work smart/hard.

Steiner Strength 5x5 Program by Ross Steiner  (steinerstrength.com)

My 5x5 program is broken up into a Workout A (WOA) and Workout B (WOB) with a 3 day/week split (either Mon/Wed/Fri  or Tue/Thur/Sat).

Each program has "core lifts" that rotate each week.

WOA

  • Deadlift 5x5
  • Back Squat 5x5
  • Kelly Redanz Action 2Bench Press 5x5
  • Core Lift (Planks, Med Ball Chops, Leg Raises, etc)

WOB

  • Deadlift 5x5
  • Back Squat 5x5
  • Over-head Press 5x5
  • Core Lift

Week 1 :  Day 1 WOA;  Day 2 WOB;  Day 3 WOA

Week 2:   Day 1 WOB;  Day 2 WOA;  Day 3 WOB

Week 3:  Continue following this pattern of alternating programs.

(This gives the athlete a proportional amount of vertical to horizontal pressing.)

Once the athlete starts to get used to the volume, usually around 4-6 weeks, we add in your horizontal pulling movements (vertical pull or pull-ups, horizontal pull or rows) as seen in the workout progression below. The athlete will continue to alternate vertical pull and horizontal pull movement patterns as long as they are in the program. (Once the athlete can get over 12-15 pull ups then it would be beneficial to add weight to the pull ups to keep the volume around 6-10 per set.)

WOA

  • Deadlift 5x5
  • Back Squat 5x5
  • Bench Press 5x5
  • Pull ups 3x10 (or max reps to 10)

WOBallan mateo new

  • Deadlift 5x5
  • Back Squat 5x5
  • Over-head press 5x5
  • Bent Over Row 3x10-12

Finally, for intermediate/advanced athletes, I would include explosive lifts such as the power clean in their initial program (as seen in the progression below):

WOA

  • Power Clean 5x3
  • Back squat 5x5
  • Bench Press 5x5
  • Pull ups 3x10 (or max reps to 10)
  • Front plank 3x60sec

WOB

  • Deadlift 5x5
  • Back Squat 5x5
  • Over Head Press 5x5
  • Bent Over Row 3x10-12
  • Tall Kneeling Med Ball *Chops & Lifts 3x10

(*Chops and Lifts are a core exercise focusing on anti rotation. Athlete starts on the ground on their knees toes tucked. Keeping everything tight by bracing your abs and squeezing your glutes, start with a High to Low chopping motion (power on the down) ideally with an 8-10 lb med ball.  In the first set, complete 10 chops down on both right and left side. The second set is almost identical to the first set with the difference being the chop now starts from low moving to high into a lifting motion (power on the up).  During the third set, return to chops down.

These are just some examples of how I use the 5x5 program for general clients. Athletes and clients will keep their program going until the linear progression ceases to produce a gain in strength. At this point, more advanced methods of periodization can be introduced. Also, for advanced athletes and team training, I will pair some exercises together for conditioning and to increase work capacity while making efficient use of training time.

I am more than happy to talk about more advanced programming with athletes and clients if they have more questions. Check out my website steinerstrength.com or drop me a line at ross@steinerstrength.com.

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DIAKADI Video | The Best Exercise for Bicep and Tricep Mass

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DIAKADI Video | The Best Exercise for Bicep and Tricep Mass

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It is summer time here in SF, which means a lot of clients are looking to shape up their arms for tank tops and bathing suits. These 666 Arm Exercises, or Devil's Biceps/Triceps, are the best way to push your arms in both weight and volume, giving them maximum stimulation to both strengthen and grow. Use any bicep or tricep exercise you like. For biceps, I recommend dual dumbbell or cable bicep curls (seen in video). For triceps, dual dumbbell tricep skull crushers on a flat bench or standing rope skull crushers (seen in video) are great for working a full range of motion in the muscle fibers.

One set consists of performing 6 mini sets of 6 reps with 6 sec rest between each set. (36 total reps per set) I recommend doing 1-2 sets in your daily program.

Choose a weight where you are maxed out on the 6th rep of each 6 rep mini set. You can reduce the weight if needed as you progress through the 6 mini sets as each set.

Perform each rep with a 2-2 tempo (2 sec down, 2 sec up), making sure you feel the muscle work throughout the entire range of motion.

Make sure you are giving each muscle group 1-2 days of rest before exercising the muscle again, in order to allow for complete recovery before breaking the muscle down again.

Good luck and enjoy the sun!

[youtube]https://www.youtube.com/watch?v=mSyl28sSx_Q[/youtube]

 

DIAKADI Fitness Performance Life training center is located in San Francisco and has been named San Francisco's top personal trainers and/or gym for 8 years running. Billy Polson and Mike Clausen insist that education is the key to proper training and view DIAKADI as an educator of both clients and trainers.

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Palm and Wrist Stretch Quick Tip Video

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Palm and Wrist Stretch Quick Tip Video

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Author | Psoas Bodywork Who needs this stretch?

Musicians, artists, cyclists, chefs, hairstylists, typists, computer programmers, tennis players and people who use their hands a lot.

Hand Stretch

  • Extend your arm out in front of you.
  • Spread your fingers out as far as you can, getting as much extension in your fingers as possible while pushing your palm out.
  • Hold this for 10 seconds.
[youtube]http://www.youtube.com/watch?v=SDI7RXA_5-k&lr=1[/youtube]
Wrist Extensors
  • Extend right arm in front of you, palm down
  • Create a fist by curling your fingers into your palm and placing your fingers over your thumb.
  • Flex your fist down towards the ground, applying downward pressure with your other hand to help open the back of the hand and stretch the extensors (top side of forearm) and the wrist.
  • Hold this stretch for 10 seconds.

Wrist Flexors

  • With your right arm still extended, turn your palm up, and extend your fingers toward the ground.
  • Reach with your left hand, using it to apply pressure to the right hand helping to open the palm and stretch the flexors (inside of your forearm) of the wrist and forearm.
  • Hold this stretch for 10 seconds.

Note: If you feel pain during the exercise, discontinue until checking with a professional.

Psoas Massage and Bodywork is always available to consult with you regarding your pain and discomfort. To set up an appointment with one of our specialists call 415.227.0331

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Psoas | Forearm Stretch

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Psoas | Forearm Stretch

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Author | Psoas Massage and Bodywork Who needs this exercise? 

Desk workers, musicians, writers, artists, carpenters and people who work with their hands and arms a lot.

Fascia is a deep layer of connective tissue that surrounds your muscles, connects muscles together and even surrounds organs. Typical stretches address muscles,  but it is important to incorporate fascial stretches into your routine as well. Fascia can also be treated via different massage techniques, including Myofascial Release.

For the best results:

  • Place your fingertips on the wall with your palms facing upward.
  • Make sure your arm is straight.
  • This is a light stretch. You aren't looking for the end range like when you are stretching the muscle.  Hold the stretch for 2 minutes on each arm.
  • Holding the stretch for this period of time will allow the fascia to change its form and stretch out. This change will last for a while.

Note: If you feel pain and/or numbness during the exercise, discontinue until checking with a professional.  

We are always available to consult with you regarding your pain and discomfort. To set up an appointment with one of our specialists call 415.227.0331

[youtube]http://www.youtube.com/watch?v=c7jfzbCgUnA[/youtube]

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Psoas Quick Tip | Wrist Flexors

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Psoas Quick Tip | Wrist Flexors

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Author | Psoas co-owner Scott Schwartz

Psoas co-owner Scott Schwartz gives us great tips for stretching those overused wrists from typing, gardening, kicking ass at DIAKADI and your normal everyday use.

Who needs this exercise?    

Writers, musicians, chefs, weightlifters, desk workers. Since we all depend on our arms and hands, however, any of us will benefit from this exercise.

For the best results:

  • Start with your arm extended out in front of you and your palm facing upward.
  • Using the muscles in the back of your forearm, stretch your palm downward toward the floor.
  • While continuing to use the muscles in the stretched arm, use your other hand to receive a deeper stretch.
  • Hold this additional pressure for a second.
  • Next, with your palm still facing upward, bring your elbow in to your body at your side.
  • Repeat the same stretch, bringing your palm down toward the ground and then applying additional pressure with your other hand.
  • Finally, with your arm still at your side, make a fist by putting your thumb in your palm and curling your fingers over the thumb.
  • Turn your fist over and lift your forearm up toward the ceiling while using your fist to bend your wrist.  Hold this stretch for a few seconds, release and repeat the entire process.
  • Do this 10 times for each arm.
  • Don’t forget to breathe.

 Note: If you feel pain and/or numbness during the exercise, discontinue until checking with a professional.  

vs_qt_AIS_wrist_flexors_01.jpg Use below link if video does not work in your broswer.

Psoas Quick Tip

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Mass Builder Workout

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Mass Builder Workout

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Here is a great Mass Builder Workout to get your beach muscles ready for the summer!  This is a total body workout that not only isolates particular muscles, but also uses other muscle synergies and stabilizer muscle systems to maximize results, increase intensity, burn more calories, as well as being time efficient.  Follow the exercise sequence and instructions below; pictures are there to help you understand and utilize the proper form.  Get started today!

Weekly Schedule:  This is a 6 day a week program.

Day1:  Shoulders

Day 2: Back and Biceps

Day 3: 20 min Cardio

Day 4: Legs

Day 5: Chest and Triceps

Day 6: 20 min Cardio

Day 7: Rest

Shoulders

1) DUAL DUMBBELL STANDING REVERSE FLY'S WITH SUPINE GRIP.

(rest 90-120sec, sets 5-10, reps 8-12, pace 2up 1hold 2down)

STAND IN SHORT STOP STANCE WITH SPINE LONG.  HOLD DUMBBELLS DIRECTLY IN FRONT OF KNEE CAPS WITH PALMS FORWARD.  BRING DUMBBELLS OUT TO SIDES KEEPING PALMS UP AND PULL THROUGH LOWER SHOULDER BLADES, NOT USING YOUR TRAPS.

2) STANDING SINGLE DUMBBELL SHOULDER PRESS

(rest 90-120sec, sets 5-10, reps 8-12/arm, pace 1up 1down)

IN A STANDING POSITION PERFORM A SINGLE 1 ARM SHOULDER PRESS WITH DUMBBELL AS THIS WILL GIVE YOU MORE CORE WORK.  PALM CAN STAY EITHER FACING FRONT OR TO THE MIDLINE.

3) STANDING DUMBBELL SHOULDER SWINGS (LATERAL AND FRONT)

(rest 90-120sec, sets 5-10, reps 8-12/pairs, pace 1up 1down)

STANDING WITH 2 DUMBBELLS , PERFORM ALTERNATING LATERAL AND FRONT RAISES. KEEP POSTURE AND SHOULDER RETRACTION THROUGHOUT THE MOVEMENT.

4) SINGLE CABLE LATERAL RAISES

(rest 90-120sec, sets 5-10, reps 8-12/arm, pace 2up 2down)

SET SINGLE CABLE TO LOW POSITION.  WITH A TALL STANDING POSTURE, PERFORM SINGLE CABLE LATERAL RAISES.

Back and Biceps

1) TRX/SMITH MACHINE INVERTED PULL UPS

(rest 90-120sec, sets 5-10, reps 8-12, pace 2up 1hold 2down)

USING EITHER SUSPENSION STRAPS SYSTEM (TRX) OR SMITH MACHINE/SQUAT RACK, HANG INVERTED WITH A PRONATED (PALMS DOWN) GRIP AND KEEPING BODY COMPLETELY FLAT PERFORM PULL UPS. KEEP SHOULDER BLADES DOWN AND RETRACTED AND OUT OF UPPER TRAPS.

2) DUAL DB DEAD ROWS

(rest 90-120sec, sets 5-10, reps 8-12, pace 2up 1hold 2down)

STAND IN SHORT STOP STANCE WITH SPINE LONG. HOLD DUMBBELLS DIRECTLY IN FRONT OF KNEE CAPS WITH PALMS DOWN. ROW DBS BACK AND UP TO SIDES KEEPING PALMS DOWN. PULL THROUGH LOWER SHOULDER BLADES NOT UPPER TRAPS.

3) SMITH MACHINE FLOOR ASSIST PULL UPS

(rest 90-120sec, sets 5-10, reps 8-12, pace 2up 1hold 2down)

USE YOUR FEET TO SPOT YOU.  HOLD BAR ABOUT SHOULDER WIDTH, AND SQUAT DOWN.  KEEP CHEST HIGH AND PULL, KEEPING YOUR FEET ON THE GROUND.

4) STANDING SINGLE DUMBBELL CURL 666 ALTERNATE REGULAR AND HAMMER CURL FORM EACH WEEK

(rest 90-120sec, sets 2-3/arm, 6 reps 6 sets 6sec rest, pace 1up 1down)

Legs

1) BARBELL/DUMBBELL FRONT SQUATS

(rest 90-120sec, sets 5-10, reps 8-12, pace 3down 1up)

DUMBBELL - STAND WITH FEET SHOULDER WIDTH APART.  HOLD DB AT SHOULDERS IN FRONT OF YOU.  USE A BENCH TO SPOT YOU FOR PROPER FORM IF NEEDED.  PERFORM A SQUAT, KEEPING YOUR BUTT BACK AND HAVE A SMALL ARCH IN YOUR BACK.  USE YOUR GLUTES TO GE T YOU BACK UP.  USING THE BARBELL REST IT ON YOUR SHOULDERS AND KEEP YOUR ELBOWS HIGH.

2) BARBELL STATIC SPLIT SQUATS

(rest 90-120sec, sets 5-10, reps 8-12/leg, pace 2down 1up)

PUT BARBELL ON YOUR BACK.   HAVE ONE LEG IN FRONT OF THE OTHER.  PERFORM A SPLIT SQUAT.  THERE SHOULD BE 90 DEGREE BENDS IN BOTH KNEES ON THIS MOVEMENT.  STAND BACK UP AND FEEL THE MOVEMENT FROM YOUR HEEL AND GLUTE.

3) BARBELL MULTI-DIRECTION LUNGES

(rest 90-120sec, sets 5-10, 3 full circles)

HOLD BARBELL ON YOUR BACK.  START WITH YOUR RIGHT LEG.  STEP OUT INTO A LUNGE.  YOU SHOULD ALWAYS HAVE 90 DEGREE ANGLES WITH YOUR KNEES.  COME BACK TO STARTING.  WITH RIGHT LEG LUNGE 45 DEGREES TO YOUR RIGHT.  BACK TO STARTING.  SIDE LUNGE TO YOUR RIGHT.  BACK TO MIDDLE.  REVERSE 45 DEGREE LUNGE TO THE RIGHT.  BACK TO MIDDLE.  REVERSE LUNGE.

4) DUMBBELL BENCH STEP UPS

5)      (rest 90-120sec, sets 5-10, reps 8-12/leg)

HOLD DUMBBELLS AT YOUR SHOULDER HEIGHT.  KEEP FOOT FULLY ON BENCH. STEP UP.  SLOWLY LOWER YOURSELF BACK DOWN.  DO SAME LEG UNTIL FINISH SET, THEN SWITCH

Chest and Triceps

1) PUSH UPS HANDS ON SWISS BALL

(rest 90-120sec, sets 2, reps 8-12, 1down 1up)

MAKE SURE BALL IS SECURE (IF YOU HAVE NEVER DONE THIS, PUT BALL AGAINST WALL FOR STABILITY).  HAVE FEET A LITTLE FURTHER THAN SHOULDER WIDTH APART. PLACE HANDS ON BALL AND DO A PUSH UP

2) INCLINE DUAL/SINGLE DUMBBELL PRESS

(rest 90-120sec, sets 5-10, reps 8-12, 2down 2up)

1ST HALF OF SETS WITH 2 DUMBBELLS, SECOND HALF OF SET WITH 1 DB.  WITH BENCH SET ON INCLINE PERFORM DUMBBELL CHEST PRESS.  SQUEEZE CHEST AT TOP MOTION.  AFTER YOU FINISH THIS, PUT 1 DUMBBELL DOWN AND THEN PERFORM SAME MOVEMENT WITH JUST 1 ARM .  FINISH WITH THAT ARM AND THEN SWITCH ARMS

3) SINGLE ARM CABLE HORIZONTAL FLY

(rest 90-120sec, sets 5-10, reps 8-12/arm, 2out 2in)

SET CABLE TO HORIZONTAL POSITION.  STAND WITH LEFT LEG FORWARD, TAKE CABLE IN RIGHT HAND.  STAND UP TALL WITH YOUR "HEAD AGAINST THE HEADBOARD" AND PERFORM A SINGLE CABLE PUSH.  USE YOUR CORE TO HELP WITH THE MOVEMENT

4) MACHINE ASSISTED CHEST DIPS

(rest 90-120sec, sets 5-10, reps 8-12, 2down 2up)

ON A GRAVITRON MACHINE - SET THE BAR TO A WEIGHT THAT YOU CAN DO 8-12 REPS ON.  BEND YOUR KNEES AND STICK YOUR BUTT OUT.  KEEP YOUR CHEST HIGH.  SLOWLY LOWER YOUR BODY DOWN AND THEN ONCE AT THE BOTTOM, PRESS UP WITH YOUR CHEST KEEPING LEGS IN SAME POSITION

5) SINGLE DUMBBELL SKULL CRUSHERS 666

(rest 90-120sec, sets 2-3/arm, 6 reps 6 sets 6sec rest, pace 1up 1down)

ON A BENCH TAKE DUMBBELL IN ONE ARM.  HOLD DUMBBELL STRAIGHT ABOVE BODY.  BEND AT YOUR ELBOW AND BRING DUMBBELL DOWN BY YOUR EARS.  DO 6 REPS, REST 6 SECONDS, DO 6 MORE, FOR 6 TIMES, THEN SWITCH ARMS

Authors:  Billy Polson and Mike Clausen, Co-Owners of DIAKADI Body

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