Build Big, Beautiful Boulder Shoulders With These 4 Moves

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Ready to sculpt a beautiful back and shoulders?  Then look no further than these unique upper body exercises.  All you need is a light pair of weights and a resistance band with handles.  We recommend the versatile Black Mountain Resistance Band Set.

 

Straight Arm Pull-Downs

Straight-arm pulldowns are often thought of as an arms exercise, but it's a great accessory move for the lats. I like using a hip hinge position with these to obtain a greater ROM with shoulder extension-- which helps to move the biceps into a secondary mover position so you can use the lats as the prime movers. Try adding 3 sets of 10 to your next workout.

 

Blackbird

This is a deceivingly challenging exercise called the Blackbird.

Use small plates or light dumbbells. Don't try to be cool and go heavy. You may even want to start with bodyweight and just get the movement down. Bodyweight alone can be taxing if done correctly.

Hinge at the hips and soften the knees a bit....

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The Filthy Five & Perfect 10: Challenging Lower Body + Core Workouts

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I love experimenting with new quick workouts that I can implement when I'm short on time or in a rush. I try to do as much with as little equipment as possible so these two workouts fit the bill.


The Perfect 10 Landmine Complex

This is an ode to my friend, Ben Bruno, as he is the king of landmine exercises.

10 RDL
10 lunge (right)
10 half-kneeling shoulder press (right)
10 lunge (left)
10 half-kneeling shoulder press (left)
10 straight arm rotation
Work straight through each set without rest. Rest 1-2 min between rounds for a total of 3-4 rounds.

 

Filthy Five Med Ball Circuit


Grab a med ball of any size. I used 15 lbs. in this video. Perform each exercise and it's given reps consecutively without rest. Once you finish that last plank toe lift, rest for 1-2 minutes. Repeat for 3 total rounds.

5 Goblet squat/rear lunge combo
5 Reverse wood chop each side
5 Med ball push-up each side
5 Med ball plank with toe lift each side

 


Give these a try next time you are low on...

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Burn Baby Burn - Suspension Trainer Workout

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I love suspension trainers. I typically implement suspension exercises into my routine, but it's nice to have a full TRX (Jungle Gym) workout when you're in a time crunch.


This one I like to call Glute/Core 180, because you perform 180 reps. Perform each exercise and it's given reps consecutively without rest. Once you finish that last rep, rest 1-2 minute and repeat for 3 total rounds.

Glute/Core 180 Workout

10 prone leg curl
10 hip bridge
20 mountain climber
05 pike
05 jack knife
10 plank double hip abduction

Burn baby burn! Have fun with this!

 

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#GlutePumpForDays

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Kick your workouts up a notch with these creative variations of some of our favorite exercises.  All you need is your trusty resistance band and a solid mind-muscle connection and your booty will be on the road to a #glutepumpfordays.  Give these a try and let me know what you think!

Reverse Hyper with Band

I love reverse hypers, but don't have room in my gym for a GHD. This is my alternative. Place one end of a band under your flat bench and the other mid-foot on both feet. Scoot your hips so the bench is nestled right in the joint and hold on tight. If your bench is light, place weight or another human on the other end.

 

Kickback with Band

This variation is definitely my new fav.

For the first part, press up though the scapula to go into thoracic extension, drawing the knee into the chest with a deep inhale so that your abdomen draws in and hallows. Hold for a couple of seconds and kick back hard, using the core to brace so you avoid going into extension....

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Try These Two Pull Over Variations

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Dumbbell pullovers are a bodybuilder's secret to great pecs, but they also work the lats and serratus anterior. This version uses a vertical bench.

If you can do overhead presses and pull ups or lat pulldowns, then the shoulders should be fine for this exercise. If you have shoulder issues, take precautions.

Stretch as deep as you can, exhaling as the weight moves behind the head. Throw this on as accessory work at the end of your routine, working in a higher rep range.

Ready to take things up a step? Try this version which allows for a deeper overhead reach. Bonus glute work from a glute isometric squeeze is always a plus when it comes to any exercise.

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Plank Into Push-Up

Push-ups and planks go hand-in-hand. You can get into a strong push-up position by starting from a kneeling plank rather than pushing up into position from the floor.

Here is a quick video that walks you through how I like to set up. Exercises are only going to be as successful as your set up. Get strong in those planks and it will transfer to your push-up strength.

 

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A Quick and Easy Guide to Food Portions

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A Quick and Easy Guide to Food Portions

Hey, it’s dinner time! Guess what that means? Pull out the old scale, the measuring cup and the calculator. Don’t forget the tracking app you have downloaded on your phone.  Who’s ready to dig in? When you write it all down, calorie counting doesn’t seem so fun after all. In fact, it seems kind of like a job. A boring one. Then what happens when you go out to eat? Or you’re in a hurry (which is 95% of your week)?

Rather than stressing over exact measurements for all your food, give two thumbs up to this quick trick method. All you need is your hands. If you eat four times per day— which is the typical breakfast, lunch, snack, and dinner—then this method will set your mind at easy:

For Women:

Eat 1 palm-sized protein dense portion per meal;

Eat 1 fist-sized vegetable portion for at least 3 of those meals;

Eat 1 cupped hand-sized portion of a carb dense for at least 2 of those meals;

Eat 1...

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Goal Setting: A Shift in Perspective

You’ve done it! You set that big goal. Whether you’re new to Get Glutes, a seasoned veteran, or just sniffing around the see what we’re all about you’ve probably come to us with a goal in mind.

That goal might be to tick a few pounds off the ol’ scale, add some weight to your deadlift, or GROW SOME F***ING BIG A** GLUTES! Regardless of your reason for pumping the iron your goal likely has a finish line ahead.

But what happens when you get to the finish line? More importantly what happens when you don’t get to the finish line? What then? What’s next?

The diet and fitness world is filled with advertisements that read something like:

“I dropped 10 dress sizes in 3 months!”

“I lost over 100 pounds in less than a year!”

“I can fit two of me in my old pants!”

Do you see a pattern here? They are selling you on a possible outcome if you buy their product or try their system. The operative word being possible. So...

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Ankle Weights To The Rescue: Two Moves That Build Glutes And Core With Ankle Weights

You've probably seen plenty of fitness personalities showing off these two ankleweight moves. However, many of them fail to stress the importance of core bracing, posture, and positioning when you perform the exercise. Take a close look at my demonstrations below to make sure that you are getting the most out of these glute and core strengthening gems. If adding weight is too challenging, then use bodyweight only until you master the moves. Your glutes and core will thank you.

Rainbow hip extension

When in a quadruped (all fours) position, it’s important to work on lumbopelvic control and core stability.

Keep the spine neutral and core braced so your hips stay aligned. Nothing should move other than your leg. No tail wagging allowed.

Avoid arching the back or swaying the hips side to side.

With any exercise, if it’s easy you’re likely doing it wrong. Control is key. Posture and positioning is key. Your core should be taxed from working just as hard as your glutes....

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Balance It Out: 3 Balance Moves That Build Big Quads

Working on knee balance and stability is important for your athletic pursuits, whether you lift, run, or play sports.

We get caught up in all the big compound movements. Smaller, stabilizing movements like the heel tap variations below can certainly humble you. It does me. Sooooo wobbly. 

Band heel tap from Kellie Davis on Vimeo

Band heel taps

Here I am using two bumper plates for elevation. You can use a step or plyo box too. Place the step far enough out from the rack to create good band tension.

The idea is to let the band create resistance that pulls your knee toward the rack— the knees out cue for squatting. Your body will fight it (as you see mine doing), but over time you’ll build the stability to keep that knee out.

Lightly tap your heel on the floor. This is a controlled movement throughout and looks far easier than it is when done properly.

Try 3-4 sets of 10 each side.

Band resisted single leg squat

Another way to work on knee balance and stability is...

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