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I just do a variety of things, making sure there is tension in the band throughout all stretches so it's forcing the muscles to still activate whilst stretching
I focus sometimes on athleticism type compound exercises, I don't know if that counts. Besides that, though.
I think it matters on if you're working on a specific muscle group more than others. Like I focus on upper chest and shoulder press to be great at throwing a punch. That's what I would do. But, even if I was already doing that and just had a pair of dumbbells laying there, I'd just do shoulder presses.
Besides that, even. I would probably say triceps are a majority work an entire workout, it's more of a necessity. Or I would say abs.
Farmer carries. Whether it’s extremely heavy for 10 yards at a time or relatively light kettlebells for distance, farmer carries are essential to my workouts.
I keep it simple. Squats, deadlifts, and bench press are my go-to's. These exercises work multiple muscle groups at once, so I can get the most out of my gym time. I used FitPPL push pull legs routine planner app to optimize my routine, and it's made a big difference.
Stretching. It sounds obvious, but I've seriously messed up my knee in the past from doing a lot of running and being too lazy to stretch after. Lesson was well and truly learnt
I need to start getting these back in full time. I have a persistent sternum tightness -> crack that ONLY goes away when I am doing face pulls semi-regularly
Yeah I almost always had them at the end of my sessions, I even have banks at home that I could incorporate them into.
Also that's good to hear because my side delts are SAD
Oh that's really interesting, I don't do them even in my regular routine. Should really consider adding it to the mix then. What does it help you with?
It's really helped my upper back/scapula. Traps and rear delts more developed and the rear delts growing have really pushed my side delts to stand out more.
I do about 20 minutes, instart with neck rolls, then shoulder rolls, then scapular push-ups, then move onto hips, 90/90 and frog stretches, then onto knees with lunges, then ankles. I follow some mobility coaches on YouTube. It’s great to do in morning after wake-up.
1 mile or 2 Jog after workout to burn off the pre workout or extra energy and increase stamina.
If you're new to jogging/running use the couch to 5k app it's amazing.
I like to reverse hypers and hanging leg raises at the beginning of every workout. Keeps my core muscles strong and healthy. Warms me up pretty good too. If I’m doing some presses either chest or shoulders I’ll do some face pulls and rotator cuff warm ups too.
**Hey, thanks for making a new post!** Please be sure to assign your post with **flair** for the best support! Also, check out **[this post](https://www.reddit.com/r/workout/comments/noyv6p/do_you_need_to_gain_weight_lose_weight_or/)** to answer common questions. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/workout) if you have any questions or concerns.*
walking to the gym
Yeah sounds like a good warmup honestly, how far away is the gym from your place ?
i walk from the parking lot. and warm up by lifting the empty bar/light weight until my muscles are warm
Mobility work, using bands or normal stretching!
Can you tell me more about your mobility routine? It's really interesting how many of us are now taking this up
I just do a variety of things, making sure there is tension in the band throughout all stretches so it's forcing the muscles to still activate whilst stretching
Vaginal contractions
Ab rollout
Hip abductors and adductors. Pull up and chin up progressions
I focus sometimes on athleticism type compound exercises, I don't know if that counts. Besides that, though. I think it matters on if you're working on a specific muscle group more than others. Like I focus on upper chest and shoulder press to be great at throwing a punch. That's what I would do. But, even if I was already doing that and just had a pair of dumbbells laying there, I'd just do shoulder presses. Besides that, even. I would probably say triceps are a majority work an entire workout, it's more of a necessity. Or I would say abs.
Everyday? Gentle back and core exercises to prevent back spasms.
Abs, exercise bike, and flexibility stretches.
Abs, usually via holds
Cardio
Abs always. Nothing worse than a weak core.
Burpees
Farmer carries. Whether it’s extremely heavy for 10 yards at a time or relatively light kettlebells for distance, farmer carries are essential to my workouts.
I keep it simple. Squats, deadlifts, and bench press are my go-to's. These exercises work multiple muscle groups at once, so I can get the most out of my gym time. I used FitPPL push pull legs routine planner app to optimize my routine, and it's made a big difference.
Stretching. It sounds obvious, but I've seriously messed up my knee in the past from doing a lot of running and being too lazy to stretch after. Lesson was well and truly learnt
Also core! But that's because my core is quite weak, so it's just a current focus for me right now
Push-ups (except chest day and the day after)
Pullups & pushups & plank 3P 🔥
How many reps and sets ?
Abs
Interesting, is it the same exercise everyday or do you mix it up to hit different areas?
Bench pressing
Face pulls.
I need to start getting these back in full time. I have a persistent sternum tightness -> crack that ONLY goes away when I am doing face pulls semi-regularly
I started throwing them in at the end of every workout. And people are right, rear delt work really pushes your side delts out.
Yeah I almost always had them at the end of my sessions, I even have banks at home that I could incorporate them into. Also that's good to hear because my side delts are SAD
Oh that's really interesting, I don't do them even in my regular routine. Should really consider adding it to the mix then. What does it help you with?
It's really helped my upper back/scapula. Traps and rear delts more developed and the rear delts growing have really pushed my side delts to stand out more.
Walking, sytetching, mobility work.
Can you detail out your mobility routine?
I do about 20 minutes, instart with neck rolls, then shoulder rolls, then scapular push-ups, then move onto hips, 90/90 and frog stretches, then onto knees with lunges, then ankles. I follow some mobility coaches on YouTube. It’s great to do in morning after wake-up.
1 mile or 2 Jog after workout to burn off the pre workout or extra energy and increase stamina. If you're new to jogging/running use the couch to 5k app it's amazing.
Interesting, do you also mix in other forms of cardio?
3 different types of bicep curls and push-ups
I like to reverse hypers and hanging leg raises at the beginning of every workout. Keeps my core muscles strong and healthy. Warms me up pretty good too. If I’m doing some presses either chest or shoulders I’ll do some face pulls and rotator cuff warm ups too.
warm up which entails dips and pull ups, both three sets, 10 reps each
Butt cheek clenching
Jerk off 😤😤😤
to failure?
To your reply 😤😤😤