08

Butt/Glutes

Common Exercises: Back Squats, Lunges, and Straight Leg Raises.

Corrections: Your hips should be the first thing to move back with your weight concentrated in the arch to the heel of your foot (this tip will help you get lower in your squat).

Your glutes should relax on the way down letting your thighs control the decent down.

As you start to ascend, drive your heels into the floor while squeezing your glutes. Ascend quickly without your back flattening out.

Well trained glutes are used for explosive movements in sports, your glutes should be trained in the same manner.

Abdominals

Common Exercises: Crunches, Sit Ups, and Bicycles.

Corrections: Abs are make in the kitchen and sculpted via exercise!! Try to replace the candy/sweets and white bread with more fruits/vegetables and whole wheat bread (1st ingredient should read wheat flour).

The abdominal region is one of the most important muscle group. Everything that you do involves the abdominals. Besides the obvious, try using alternative core slimming activities such as, swimming, throwing medball into the wall sideways, and kickboxing.

Focus on the relaxation/stretching of the abdominals and then contraction of the muscle group as you do any abdominal shredding activity

Arms, Biceps & Triceps

Common Exercises: Bicep Curls, Tricep Cable Extensions, and Military Press.

Corrections: It never fails, you walk into the gym and you see someone doing bicep curls with their body moving just as much as the weight. Before you bust out that awesome set, tighten your core and stay tight through the movement of the exercise. Not only will you see improved gains, your abs will thank you later.

To add variation, switch your grip while doing bicep exercises. Biceps can be modified by use dumbbell grips such as Pronated (thumbs out), Supinated (thumbs in) also called reverse curls best done with a straight or EZ bar, and Neutral (thumbs up) also called hammer curls.

Tricep exercises can be modified with downward extension (Cable Pushdowns), upward extension (Standing Overhead Press), forward extension (Medball Chest Pass)

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