Tag Archives: focus

5 Reasons people need a framework to succeed –

1 – Most don’t know what they need to do and as such need it clearly signposted

2 – It helps people feel less pressure, basically they can blame the structure for failure rather than themselves

3 – Things such as accountability and more responsibility become easier to administer

4 – Recorded data makes for a great confidence booster to show them how far they’ve come

5 – It teaches them how to achieve success on their own

Now there are those rare people who don’t need a framework to make their own success, if you’re one of them then we’ll see each other at the top. If that’s not you it’s not a problem, just ask for help and it will be yours.

Short & simple today.

Enjoy,
Ross

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The Gift of Glutes & Gains

The Gift of Glutes & Gains
 
We are in the time of giving and because of this I would like to give you a nice little set of tips to fire up your glutes before squats and then I have a challenge for you.
 
Glute activation:
1 – Band Crab Walks
 
Wrap a band around your ankles and shuffle from side to side (3-5 sets each way, repeat 3-5 times).
 
2 – Kettlebell Swings
 
Max effort swing, make sure you dive your hips through and really pinch those glutes hard. Do 3-5 reps for 3-5 sets.
 
Challenge:
 
– Load a barbell with your bodyweight (you can try 1.5xBW if you consider yourself strong or 0.75xBW if you think BW will be too hard).
– Set a timer for 5min.
– Perform as many squats as possible in the time limit, ideally without putting the bar back in the rack. You can hold the weight at the top as long as you need, just don’t rack it until the time is over or you die (figuratively speaking that is, not literally).
 
The simple activation exercises will have your glutes screaming by the end of this, not to mention you will create a massive hormonal disturbance (increasing testosterone, GH, etc) but also a massive EPOC (excessive post-exercise oxygen consumption). Chuck in some pressing/pulling movements and you will get a great workout with great results.
 
Basically you will get all the gains for Christmas this year if you do this 2-3x per week.
 
Enjoy,
Ross

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