JMichur Fitness

I use this as my glute warmup or glute finisher. The squatting leg closest to the machine is performing hip extension the primary function for the glute max.

At the bottom of the squat with a bent leg we are working the gute minimius with external rotation and when we are upright the glute medius is being worked when our leg is straight with abduction.

This way we hit all three with one exercise
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The Upper Traps travel from the acromium process at the edge of your shoulder to the occipital ridge at the base of the skull BEHIND THE NECK..

This means to effectively attack this muscle shrugging straight up and down, all though you can shrug a truck load of weight this way, is not very efficient and does not follow the muscle belly.

Ab Load to lean forward a little bit!!!! The dumbells should be together at the start of the excersise and as the Traps shrug up and inward behind the neck the dumbells will separate a bit.

Doing it this way will give you a much more effective contraction so of your doing 100lb dumbells going straight up and down as I was you may have to sacrifice weight for technique and cut the weight to about half.

My Tricep Ext is a little different. I get the Scapula, Lats, Abs & Triceps involved!

First, squeeze your scapula together. If this is new to you have someone put their fingers in the middle of your shoulder blades & try to squeeze their fingers with the blades.

Then, elbows come back to your side body 90 degrees getting the lats involved.

Last, as I pull down to activate the tricep ab load by squeezing your abs.

Now you are following all your weight training principles!!

Ab Loaded, Shoulders Walked Back & Only Go To 90 Degrees

Also notice I rock back a little bit during the Movement. This is because I do NOT want the force going down into my elbows. I want it going back into the muscle we are targeting. The Triceps!🙏💜💪

Alternative to Laying Dumbell Flys!! Using dumbells causes the weight load to be placed when your arms are fully extended. This is bad for the shoulders and the load becomes minimal as we get to the midline of the body👎!!

Using a cable puts the load emphasis on the abduction part of the excercise at the midline of the body and using one arm at a time means we can cross the midline into further abduction which is the primary function of the chesticles. This is very good 👍

THE INCLINE DUMBBELL CURL is the most effective excercise for building your biceps!!

The biceps consists of two muscle bellies. The long head, which makes up the outer head of the biceps and composes the majority of the biceps peak, and the short head, which makes up the inner biceps.

Since the long head of the biceps makes up the mass of the biceps peak, the incline curl is the most effective exercise for building the biceps peak.

Studies show the incline dumbbell curl activates the muscles in your bicep more than any other exercise because while performing this your arms tend to move behind your body, which stretches the long head of the biceps.

This is one of the few excercises in which I go away from my principle of always being AB LOADED. This time we put the body in a SPINE LOADED position and want a big back arch for a bigger stretch.

This muscle runs over the shoulder joint so the stretch goes all the way to your shoulder. When you stretch a muscle before contracting, your muscle is able to contract with more force taking on the majority of the load during an exercise.

Muay Thai with 2lb hand weights. Retraining my body from slow, controlled Bodybuilding movements to sport specific and fast. 6 months hard work put in. Getting better at turning my shoulders and generating from my hips. Always a work in process.🙏💜🥊

Alec has been training with me a few months now. Hes getting stronger. His bench press and sqaut are up. His Jiu-Jitsu is good but I think he's going to be a very good striker. We keep chipping away at the basics. Good job my friend!! 🙏💜🖖🥊

Sqauts and Leg Press are my go tos. They both hit the Quads, Hamstrings & Glutes. Everything else to me is just extra fluff.

The front loading bar helps to stay ab loaded throughout the exercise protecting the spin and lower back and is also very helpful for people with limited shoulder mobility such as myself.

Even with perfect form your still loading weight onto the spine so I choose not to go very heavy. I weigh 200lbs at 5ft 7in and 135lbs of weight is more then adequate when going down to 90 degrees and taking a long pause at the bottom of the excercise making this 135lbs feel like 300!🦵🏋‍♂️😖😬🤬🤬🤬🙏💜🖖🥋🥊

Try this on the Leg Curl Machine!!

Tuck your elbows underneath you trying to create a dome effect and stay AB LOADED. This takes away from the low back and forces more of the weight load into the hamstring.

AB LOADED I can only handle about 50lbs and I feel it all in the hamstrings and abs. After a few reps I take my elbows out, grab the handles and as a result I can now handle 3x the weight.

The problem is I am now SPINE LOADED! The abs are no longer engaged and more load is in my low back.

Little shoulder work after hitting pads. Following our weight training principles!! Ab loaded, shoulders walked back and elbows only go to 90 degrees. Awesome work!!!🙏💜🖖🥊🥋

Monday Funday always starts with 100 weighted jumping jacks 🤸‍♀️🏃🦵🥊🥋. Why I do not do calf exercises in the gym anymore after 100 of these your calves are burning!!😖😲😬🤬🤬🤬🤬🤬🤬🤬🤬🤬🤬🤬🤬🤬

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Handles on side are for a reason to help you follow your Weight Training Principles!!! Pull to squeeze your scapula back and together and Ab load by crunching abs to protect the spine! 🙏💜🏋️‍♂️💪

How to put your opponent in the 4 by 4 game with your legs & kill him🏋️‍♂️🦵😵😇🥋🤗😊

Fav torture device at the dojo❤😬🥺😫🙃🤖🙈💪🤸‍♂️🧘‍♂️🥋🥊