Dead Lifts

Proper Alignment should be first priority. 

1.) The Bar must be placed over the middle of the foot.

2.) The Arms must be locked into extension.

3.) The back must be held in rigid extension. A slight thoracic rounding is acceptable as long as you can maintain overall tightness.

4.) The Shoulders (scapulae) must be directly over top of the bar.

As long as these four steps are satisfied, the hips will be in precisely that correct position no matter how high they feel.

Conventional Dead Lift:

When first setting up, you want to get a hip width stance. With your toes pointed out slightly, and bar about 1-2 inches from your shins. This will place the bar over the middle of your foot. Then you want to grip the bar without lowering your hips. And just outside your thighs. After getting a tight grip on the bar, start to lower your hips slowly. Once you shins have made contact with the bar. You will then stop and pull chest up. This will help flatten your back. With the shoulders they should be back and down. And this will help place back into a rigid extension and reaches all the way down to the lumbar region. A most crucial aspect of this process is to lift the chest up and contract the lats to set back angle. 

With a tight grip we want to drive the bar off the ground, while pushing your feet through the floor. Dragging the bar up your legs making contact with shins. Once bar reaches your knees. Contact your gluteus (hip thrust) to bring hips forward to meet the bar. While continuing to drag bar up your thighs. Standing fully erect  with your shoulders back, chest up and knees locked.

As in the squat, an initial breath should be taken before descending into position and held through out the movement until bar comes to lock out. In order to maximize skill acquisition, multiply sets of single reps are often preferred than multiple rep sets.

Sumo Dead Lift:

Is a much wider stance than the conventional dead lift. By widening the distance between the feet, a shorter range of motion is created. Start by setting the stance with toes pointed out and shins touching or 1 to 2 inches from the bar. This will vary depending on your flexibility. If you are a taller and less flexible athlete you should set up with your shins further away from the barbell. After you set your feet, bend over at the waist while keeping the legs as straight as possible but without lowering the hips. Your grip should be just inside your thighs. Squeezing the bar as hard as possible while leaving your hips up. Lower your hips slowly and allow the knees to come forward and tell your stand touch the bar if they haven’t already. Once your stance contact the bar, stop and pull up your chest as hard as you can. Similar to the conventional deadlifts, this maneuver arches your back And set the torso angle. Just before initiating the pull, tighten every muscle in your body and simultaneously drive the feet down into the ground. Keep your head up and squeeze your glutes to bring the hips toward the bar while dragging the bar up the legs. Stand fully erect with shoulders back, chest out it up, it’s through, and knees locked.

For Powerlifting Programming email us MacrosCoach@gmail.com

Benefits Of Yoga

•Increased flexibility

•Increased muscle strength

•Improved respiration, energy and vitality

•Maintaining a balanced metabolism

•Help with weight loss

•Cardio and circulatory health

•Improved athletic performance

•Strengthen Connective Tissues

 

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Or email us at MacrosCoach@gmail.com

 

 

1.) Stress management is part of a healthy lifestyle. As we all deal with stress but the key is to learn how to manage it as extra stress can lead or cause weight gain.

2.) You could be building muscle which can cause weight to stay or even go up. But doesn’t mean you added body fat.

3.) Getting proper rest each night is key factor to recovery and weight/fat loss goals.

4.) Just because it fits within your daily macronutrient requirements doesn’t always mean it’s what’s best for our bodies based on goals and personal limitations. So be mindful of what you’re eating.

5.) Not tracking correctly, not measuring and estimating can cause your daily macros to be off without even realizing it.

6.) Consistency is the key and without being consistent there will never be any consistent results.

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or email us MacrosCoach@gmail.com

 

❌AB WHEEL ROLLOUTS✅

Ab Wheel Rollouts great exercise that targets you rectus abdominal muscles.

Besides Cable Kneeling Crunches. This is one of our favorite exercises for targeting Abs without doing any major compound movements.

❌Head Up
❌Arched Back
❌No neutral spine

✅Head down
✅Flat Back
✅Neutral Spine

1.) Hold the Ab Roller with both hands and kneel on the floor or on top of a pad to protect your knees.

2.) Then place the Ab Roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.

3.) Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.

4.) After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

It’s recommended if you have lower back problems or even a hernia you might want to refrain from doing this exercise.

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❌ Expectations vs ✅ Reality..

Weight Loss, Fat Loss is not an over night sensation. There will be Ups and Downs especially if you are a female. So stay consistent, have patience and give it time.

What it all takes:
✅Consistency 🔑
✅Patience 🌱
✅Time ⏱
✅Bad ass attitude 😎
✅Lifting Heavy Weights 🏋🏾‍♀️
✅Eating the right amount 🍴
✅Drinking Coffee ☕️😜

Reminder:
Caloric Deficit = weight/fat loss
TDEE = maintenance
Caloric Surplus = weight/muscle gain

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1802012 Back, Biceps (Strength Endurance) Workout

Phase 2 Strength Endurance Week 3:

Strength Endurance Workouts are designed to help improve endurance and help build lean muscle.

This style of workout consists of a superset of similar motions performed with a strength and a stability exercise variation executed one right after the other.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Controlled = just keep tempo as slow/Controlled as you can

Stretch 5-10 minutes before…

ABS:
•Ab Wheel Rollouts 12 Reps, Controlled tempo, 3 sets, 1 min rest

BALANCE:
•Single Leg Touchdown Press 12 Reps each leg, LR = 1 Set, 2 Sets Total,1 min rest

Back:

Superset:
•Barbell Bent Over Rows 10-12 Reps, 2-2 tempo
•TRX Rows 12 Reps, slow tempo
4 sets, 2 min rest

Barbell Bent Over Rows

TRX Rows

Superset:
•Pull Ups 8-12 Reps, 2-2 tempo
•TRX Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Pull Ups

TRX Rows

Superset:
•Single Arm Dumbbell Rows 8-10 Reps, 2-2 tempo
•TRX Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Single Arm Dumbbell Row

TRX Rows

BICEPS

Superset:
•Seated Hammer Curls 12 Reps, 2-2 tempo
•Single Leg Alt Curls 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Seated Hammer Curls

Single Leg Alt Curls

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

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180211 Shoulders & ABs (Strength Endurance)

Phase 2 Strength Endurance Week 3

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Stretch 5-10 minutes before…

ABS:
•Ab Wheel Rollouts 12 Reps, Controlled tempo, 3 sets, 1 min rest

BALANCE:
•Single Leg Touchdown Press 12 Reps, 3 Sets,1 min rest

Shoulders (Strength Endurance):

Superset:
•Shoulder Press 12 Reps, 2-2 tempo
•Single Leg Shoulder Press w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Shoulder Press:

Single Leg Shoulder Press w/Airex Pad

Superset:
•Standing Barbell Upright Rows 12 Reps, 2-2 tempo
•Single Leg Upright Rows w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Standing Barbell Shoulder Upright Rows

Single Leg Shoulder Upright Rows w/Airex Pad

Superset:
•Standing HEAVY Shoulder Side Raises 12 Reps, 2-2 tempo
•Single Leg Shoulder Side Raises w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Standing HEAVY Shoulder Side Raises

Single Leg Shoulder Side Raises

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

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https://www.Instagram.com/theMacrosCoach

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180208 Back, Biceps & ABs (Strength Endurance)

Phase 2 Strength Endurance Week 2.

Strength Endurance Workouts are designed to help improve endurance and help build lean muscle.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Back:

Superset:
•Barbell Bent Over Rows 8-10 Reps, 2-2 tempo
•Single Leg Bent Over Rows 8-10 Reps, 4-1-2 tempo
4 sets, 2 min rest

Superset:
•Pull Ups 8-12 Reps, 2-2 tempo
•Lat Pulldowns 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Superset:
•T Bar Rows 10-12 Reps, 2-2 tempo
•Straight Arm Pulldown Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

BICEPS

Superset:
•Seated Hammer Curls 12 Reps, 2-2 tempo
•Single Leg Alt Curls 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

ABS

•Ab Wheel Rollouts or Any Ab exercise of your choice 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

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Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

1802010 Chest, Triceps (Strength Endurance)

Phase 2 Strength Endurance Week 3:

Strength Endurance Workouts are designed to help improve endurance and help build lean muscle.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

This style of workout consists of a superset of similar motions performed with a strength and a stability exercise variation executed one right after the other.

Dynamic Warm Up:
•Push Ups 15 Reps, 2-2 tempo, 3 sets, 1 min rest

ABS:
•Ab Wheel Rollouts 12 Reps, Controlled tempo, 3 sets, 1 min rest

BALANCE:
•Single Leg Touchdown Press 12 Reps, 3 Sets, 1 min rest

CHEST:

Superset:
•Chest Flat Bench DB Press 12 Reps, 2-2 tempo
•Supine Ball Chest DB Press 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
•Flat Bench Heavy Chest DB Flys 12 Reps, 2-2 tempo
•Supine Ball Light DB Chest Flys 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
•Decline Chest Press 12 Reps, 2-2 tempo
•Cable Chest Crossovers 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

TRICEPS:

Superset:
•Seated Triceps OH Ext: 12 Reps, 2-2 tempo
•Prone Ball Triceps kick backs 12 Reps, Controlled tempo
4 sets, 1-2 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

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Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

180207 Shoulders & ABs (Strength Endurance)

Phase 2 Strength Endurance Week 2

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Shoulders (Strength Endurance):

Superset:
•Shoulder Press 12 Reps, 2-2 tempo
•Single Leg Shoulder Press w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
•Seated HEAVY Side Raises 12 Reps, 2-2 tempo
Single Leg Side Raises w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
•Standing Ezbar Upright Rows 12 Reps, 2-2 tempo
•Single Leg Upright Rows w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
•Seated Bent Over Reverse Flys 12 Reps, 2-2 tempo
•Face Pulls 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

•Ab Wheel Rollouts 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

https://www.Instagram.com/macroscoachvideos

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

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