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Fitolution Day #21 – Front Squat & Squat and DB Press

Hello Friend,

The good news . . . this is the last day of The Fitolution Challenge.

The bad news . . . this is the last day of The Fitolution Challenge.

You’ve done some amazing work so let’s finish strong!

EXERCISE:

Tuesday, Thursday and Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes of walking, running, elliptical, biking, rowing, dancing, etc.  Make sure to warm-up properly.

BONUS EXERCISE:

Repeat after me . . . Do Front Squats First. 

Want bigger quads? Do this quick front-squat ramp before you do anything else on leg day.

Many taller lifters and those with a background in running-based sports (particularly track) tend to be posterior-chain dominant squatters, meaning their glutes and hams will activate much more easily than their quads when squatting.

If you have trouble feeling it in your quads during back squats, and feel it much more in your hips and lower back, try this simple tip: do front squats first. For those whose primary focus is raw poundage, this may seem like heresy. For the lifter looking for quad hypertrophy, however, this can be pure magic.

Front squats shift the focus to the quads and allow most lifters to be more comfortable squatting to depth compared to back squats. By starting your leg workout with front squats, you pre-exhaust the quads and grease the groove for the movement pattern. Yes, you’ll be forced to go a little lighter on your back squats afterwards, but the long-term benefits in quad strength and size make it worthwhile.

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Fitolution Day #20 – Single Arm Dumbbell Press, Berries and More . . .

Hello Friend,

Fitolution Day #20 and then comes the final . . . #21.

Yesterday was a rest day.  I’m hoping you didn’t forget (or ignore) that fact.   I’m sure after you watched the final run of the CrossFit games, you felt 10 feet tall and bullet proof but I’m sure you saved that energy for Monday.  🙂

EXERCISE:

Mondays, Wednesdays and Fridays are strength days so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.

BONUS EXERCISE:

Single-Arm Bench Press
Targeted Body Parts – Chest, Full Body Integrated

Instructions –

  • Lie face up on a flat bench so that the top of the back is diagonal across the bench.
  • Hold a dumbbell in the right hand with a strong grip.
  • Hold on to the bench with the left hand above the head near the ear.
  • Place the feet flat on the floor with the hips pressed up into the air, and so the right shoulder of the arm holding the weight is off of the bench.
  • Keep the hips steady and slowly bend the right elbow until it is below the bench then press the weight back up by straightening the arm over the center of the chest.
  • Perform 3 sets of 12.
  • Switch to left hand and repeat steps.

 

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