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Barbell Overhead Triceps Extension

This is a classic exercise for triceps, but you should be careful and I don´t recommend it if you have lower back issues. As you imagine, holding a weight behind your head creates tension in your lower back.

Stand-up holding a barbell or e-z bar with palms facing forward and hands closer than shoulder width apart. Feet about shoulder width apart. Lift the barbell above your head until your arms are fully extended. Keep your elbows in.

Inhale. Keeping your upper arms close to your head and elbows in, lower the barbell behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.

Exhale as you contract your triceps, extending your arms to the starting position.

Repeat.


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Single Leg Stability Ball Hamstring Curl

Once you master the stability ball hamstring curl, you should try the single leg variation.

Lie on your back on a mat, placing your lower heels on the top of the stability ball. Your feet should be lined up with your hips and your toes pulled slightly toward the ceiling. Contract your abs and extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise.

Lift your hips up off the floor. Do not lift the hips so high that the lower back begins to arch. Continue to press upwards until your body is in a straight line from your heels to your shoulder blades. Extend one leg to the ceiling.

Exhale and gently bend your knee and pull the ball toward your hips. The hips will continue to lift as you pull the ball toward your hips. Keep the torso stable.

Inhale and slowly press the ball away from your hips until the knee is straight, stabilizing with the core, hamstrings, glutes, and arms. Repeat and change legs.


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Jordan Breakfast Club

I have an exclusive workout for you! As you know,  I´m a proud member of the Jordan Breakfast Club.

I had an interview with the Jordan´s Marketing Director to give them feedback about the workout program. During the interview, I asked permission to share the workouts and she kindly accepted. I am very happy to be able to share these workouts with you! The official workouts are delivered via Facebook Messenger and limited to 300 players per year. I have used Facebook for training before, but I like Evernote better. I copied every message and workout as a note, adding my own little “extras” so, you´ll get the official workouts via Evernote. With Evernote, you can easily record your times, reps, etc. Then you can access this info anytime you need it. The daily training program includes video content that shows users how to complete each routine.

Jordan Club Notebook

Do you want to improve your stamina, quickness, and strength? This is your chance. Do you desire an exclusive world-class workout? THIS IS IT! 

30-Day Challenge to take your game to the next level.

If you Love basketball and want to train like a Pro, what are you waiting for? JOIN THE JORDAN BREAKFAST CLUB!!

After subscribing to the program, you will have the opportunity to begin training immediately: I will send you the link to the notebook with the workouts. Get ready to sweat and give your best for the next 4 weeks. If you have not been able to enter the official program, do not miss this opportunity to become a better basketball player.

 

This challenge is currently closed. We´ll be back soon, stay tuned!

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Modified Hurdler Stretch

This exercise stretches our lower back and hamstrings. You may feel it stretches other parts of your body. That´s a clear sign you need to stretch more often.

Sit on the mat with your legs outstretched in front of you, toes pointed toward the ceiling and knees straight. Bend your left knee and place the sole of the left foot against the inside of your right thigh. Sit as tall and straight as possible keeping your head aligned with your spine. Place your hands on the top of your right thigh.

Engage your abs to stabilize your spine. Exhale and slowly bend forward from your hips, sliding your hands toward your ankle. The knee should remain straight with the toes pointed toward the ceiling. Hold this position as you take a few breaths.

Relax and return to your starting position. Repeat with the opposite leg.


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Side Leg Swings

This exercise warms up and stretches the hip flexors, hip extensors, hip adductors, and hip abductors.

Facing a wall or other support, brace the body with both arms outstretched at shoulder level. Stand upright, keeping the back straight. Keep the body stable and balanced. A slight forward lean is okay during Side Leg Swings, but avoid bending forward at the waist or rounding the back.

Swing one leg to the side of the body, extending to a comfortable height.

Swing the leg back, crossing in front of the body.

Increase the range of motion gradually until reaching the maximum comfortable height.

Swing the legs fluidly without bouncy or jerky actions.

While both legs should be fairly straight, the knees shouldn’t be locked.


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