Build Muscle, Great Posture & Resilience to Injury | Jeff Cavaliere

“do? Would you say back hyperextensions? Would you say watch your video on medial glute medius training? What would be the exercise to insert and how many times per week to do it and when? That's a good question. So, yeah, reverse hypers are an amazing exercise.”

“bed, but you can just have your legs hanging off your bed and your body up on top of the bed and do a reverse hyper. So raising the heels. Raising the heels up. So that they're parallel with the floor. As level as you can get them. You know, again, the bed's a little soft, so sometimes you kind of dip down as you're lifting your legs up, but it's sturdy enough that you can get to almost a parallel”

“It has a different function. So they all have to be strengthened. So along that line, we will do the reverse hyper as a good sagittal plane exercise focusing on the glute. When they get to the top and I tell you to contract it, squeeze so you know that's the glute that's squeezing and doing the work, not that you're arching at the low back, that you're using the muscles.”

“if they're lucky enough to have a gym with a reverse hyper machine or even just a high bench or a hyperextension machine. Right. Classic hyperextensions. You just go face inward. Yeah. So the upper body moves for classic hyper heels.”

“them that are weak, chronically weak, like the glutes. Okay. So reverse hypers, the hip sliding up the wall approach, maybe the dog leash with weight between legs. Doesn't have to be a dog leash, folks, but you get the idea to try and minimize the hip sway.”

“We wrap it in a towel, a nice cushy towel so it's not uncomfortable at all. You lay on a bench, and you're going to go basically in four different directions. You're going to rotate your body's position on that bench in four different ways to work the extensors, the flexors, and then the lateral neck muscles on both left and right sides.”

“So all you have to do is let's say you're starting on your back. You lay on your back. Head is off the edge of the bench. That nice cushy towel with the plate inside of it is put up on top of your forehead. You allow yourself to lean your head back. But as you come up.”

“You allow your head to just bend a little bit laterally, like ear towards the shoulder. But you're laying on the bench. You do the same thing. Place the weight on top of the opposite side of your head. And then you're going to lift up against that weight. These are just supposed to be done very slow, very controlled.”

“So now I'm starting to train in multiple dimensions and planes at one time. So a lunge in this direction, suitcase carry offset, only one dumbbell, not on the other side, obviously. You're going to get that desire for the body to fall towards the side of the offset weight.”

“whenever you have the opportunity to stagger your stance a bit not fully lunging but offset your stance a bit you'll do that and then you also talked about even on a on a dumbbell curl leaning a bit toward the side that you're curling up assuming you're doing alternating dumbbell curls”

“are taking too much of the load at the, near the tips of the fingers. I forced myself to put the bar or the, or the dumbbell in the meat in my hand. Yeah. Now we take a more traditional grip, right? You're not like relying on that, those distal tendons to have to do all that work and manage that load.”

“And again, depending on how much weight you use, you could just use a 5- or a 10-pound plate and have plenty of overload there to create a stronger neck without a lot of hypertrophy. And for those that aren't aware, the series is simply taking a plate. Let's just say we start really light. We take a 5-pound plate. We wrap it in a towel, a nice cushy towel so it's not uncomfortable at all.”

“You lay on your back. Head is off the edge of the bench. That nice cushy towel with the plate inside of it is put up on top of your forehead. You allow yourself to lean your head back. But as you come up. You want to also pull your chin down, right?”

“on the Alter G and have them run with only 5% or 10% of their weight. So you can unweight their body, get them into the mechanics of foot on the ground and running and transmitting the force through the whole body, but do it in a, in a, in an environment that takes a lot longer.”

“the path of healthy eating and they're putting olive oil on everything and avocado on everything because they're healthy foods, but they're putting so much of it because they want to feel like they're doing the healthy thing, but you're also skyrocketing your calories. So you have to at least be aware where and how you're applying your fats.”

“a way to redirect traffic around there so the city can operate. So if it was, let's say that shoulder and you were doing a, I don't know, a dumbbell or a barbell overhead press, you can't do it, it hurts. You have to have a way to reroute that. So let's say it's a machine press.”

“Bulgarian yogurt. It's like Greek yogurt. It's great. Bulgarian yogurt, no disrespect to the Greeks, love Greek food, by the way, too. But Bulgarian yogurt is so good. Full-fat Bulgarian yogurt or low-fat Bulgarian, amazing. And the Bulgarians are known for their strength in many ways.”

“There you go. You know, like you're not, like I basically eat the same as you, although I suppose I probably be a little high on the fat sometimes just because, I mean, I love nuts and Parmesan cheese and a little bit of butter. And some olive oil and stuff, but- Which are all good foods.”

“if they're lucky enough to have a gym with a reverse hyper machine or even just a high bench or a hyperextension machine. Right. Classic hyperextensions. You just go face inward. Yeah. So the upper body moves for classic hyper heels.”

“if they're lucky enough to have a gym with a reverse hyper machine or even just a high bench or a hyperextension machine”

“resistance level and done an interval fashion. Those are my two favorite ways to do it. Yeah. Jump rope's great. I haven't been doing it as much as I used to. And now that I got this new pup, I've got him in his little penned area sometimes and I'll skip rope. I don't let him run around while I do it because I'm afraid I'm going to whip him on accident. I don't want to do that.”

“also small investments. A little mini hip band, you know, the little elastic bands are just loops, the little fit loop they're called. Put it around your heels, lay on your belly, bend your knees to 90 degrees, and then just try to open your feet apart, right?”

“There you go. You know, like you're not, like I basically eat the same as you, although I suppose I probably be a little high on the fat sometimes just because, I mean, I love nuts and Parmesan cheese and a little bit of butter. And some olive oil and stuff, but- Which are all good foods.”

“carbohydrates. So when I started out, I said, I have to adopt a plan here that I know I can stick to. If it was taking away pasta and taking away oatmeal, I would never do that. I would never do that without taking away the things. There's no way that I could sustain that. So I don't think that people should try to start out on some change to their diet where they're restricting foods they”

“for at all to do that. All I did was go put an orthotic in, right? Which basically put me in a better position for that. It lifts the foot up and it puts me in a better alignment to try to start decreasing some of the ongoing damage I was doing to my knees by being in that torque position, but did nothing to actually fix the problem.”

“There you go. You know, like you're not, like I basically eat the same as you, although I suppose I probably be a little high on the fat sometimes just because, I mean, I love nuts and Parmesan cheese and a little bit of butter. And some olive oil and stuff, but- Which are all good foods.”

“when you go anywhere. What's a protein I can have here today? What's the restaurant have? Oh, they only have pork chops. Okay, fine, I'll have a pork chop. You're visually just replacing equivalents on the plate. Sometimes it doesn't always work. I just did a video where I talked”

“carbohydrates to starchy carbohydrates. So the fibers being the green, the vegetables, asparagus, the broccoli, and then the starchy carbohydrates, the rice potatoes, pasta. I don't believe me personally, I don't believe that I should eliminate my starchy carbohydrates. Again, inherently I'm an athlete and I know that that's, you know, served a very”

“the sugar or they've increased the fat. And it's like all you've made is a higher-protein. I mean, even Snickers has a high-protein bar. Are you serious? Yeah. Snickers or Milky Way, they have a high-protein bar. It's like, okay, this is insanity. Show me the C-suite of the Snickers. I'm going to get in trouble for this, but whatever.”

“indirect training. For instance, I'll train my legs really hard one day per week, but then I'll also do a HIIT workout on the assault bike. And yeah, it's not a squat workout, but my legs get some stimulation from that. My lats do too. And I'll do a sprint workout one day per week.”