#painfreetraining

@daniela.arango1 @licethrz @pilyestilario @pscol @smartfit @fitnessgirlsmotivation @freshandeasycolombia @wakeup.nf after you finish legs you go outside and do lunges you do 10 lunges 10 squats nonstop 50 back and yards for one set is a great burn 🍑🍑🍑🍗🍗🍗🔥🔥🔥🔥🔥🔥💦💦💦🏋🏻🏋🏻#drjohnrusin #physicaltherapy #functionalhypertrophytraining #gymbuddies #fht #painfreetraining #reverselunge #warmup #sprinting #running #cardio #lunge #healthyliving #fit #fitness #fitgirl #fitspo #yoga #fitfam #strong #goals #inspiration #motivation #bbg #likeagirl #strongnotskinny #eatclean #girlswholift #girlgang #fitnesstimetiny 🔥🔥🔥🔥 (at Hard Rock - Medellin)

Never think you're too good for something #StayHumble . @drjohnrusin . ・・・ Why do people skip single leg work like the split squat? Because it's inherently easier to overlook your functional weak points and only train bilaterally than it is to be humbled and crushed by targeted asymmetrical training that not only punishes your quads and glutes but also sky rockets your heart rate. _______________________________________________________ The split squat is one hell of a single leg Lunge pattern that provides the benefit of hammering your quads and glutes while tapping into balance and coordination simultaneously. To make the traditional split squat even better, the elevate both of your feet up off the ground 3-4 inches to increase the range of motion. This will allow the back knee to approximate the floor at the bottom of each rep, putting the quads through extended ROM while training the glutes out of a stretch. ________________________________________________________ The key here is to program the rhythm and style of reps according to the goal. Since this is an accessory movement on the tail end of a squat emphasized day, the goal is to elicit a metabolic stress effect and chase the pump. Using reps between 10-20 here keeping constant tension on the glutes and quads together is the type of executional goal you should be thinking about for maximal benefit. ________________________________________________________ The Lunge is just one of the six foundational movement patterns that my style of pain-free performance training is built around. For the rest of the movements, and how to prepare for them using the perfect dynamic warm up sequence, you can download my free dynamic warm up e-book in the LINK IN BIO. If you enjoy this post, you'll love the free content in this product. #johnrusin #drjohnrusin #fht #functionalhyertrophytraining #painfreetraining #physicaltherapy #injuryprevention #smartstrength #lunge #splitsquat #quads #glutes