How To Make A Decline Bench – (GYM HACK)

GYM HACK💥

Want to target that lower chest? A decline angle is a great way to start. However you may be in the gym and the decline bench is taken, but need to get going. Take some bumber plates if available and set up a mini stack. I would not do more than 3-5 plates depending on how it is set up. Place them under the lower half of the bench to set up a decline angle.

This is also a great technique for if you have a flat bench at home and want to switch it up. The couple things you need to watch and check are safety factors. Make sure the bench is stable. I typically test this by pushing the bench at that end and sit on it and perform the movement WITHOUT weight first to ensure it will not slide. If you have rubber gym flooring and rubber bumber plates, you should be good. PLEASE use caution when doing this. I would try to get a spotter to help by spotting the weight and have the spotter also keep an eye on the bench to make sure it doesn’t slide.

Share with a friend and get to work! 

-Alex Costa-

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At Home Arm Workout

Here is an at home workout you can do to help tone up! Use this video, pause, start or go back whenever needed! I will list the workout below and the video will be above!

Warm up:

  • Shoulder swings 30 seconds
  • Jumping jacks 30 seconds
  • Side jack knives 30 seconds each side

Repeat warm up twice

Biceps & tricep circuit
*do each exercise after another and go through this circuit 4 total times.

  • Dips 20-30
  • Bicep curls 20-30
  • Close stance push ups till failure
  • Tricep kickbacks 25
  • Hammer curls 25

Shoulders

  • Seated side raises – 1 set of 100 reps, as little sets as possible
  • Seated shoulder press – 1 set of 100 reps, as little sets as possible

Have a great day!

-Alex Costa-

3 Footwork Drills For Quarterbacks

3 footwork drills for my QBs🏈
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1️⃣-two in each going frontwards and then going back. This will work on a clean drop back when in the pocket
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2️⃣- lateral front foot in. This is a drill that can help you get the ball out a little faster as you are in a transition spot
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3️⃣- lateral weave with cones. There are a lot of ways to do this one but here is a good one to start with. This will help clean up footwork so you can drop back, and move a little smoother in a stuffy pocket
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Quarterbacks need solid footwork to be able to see the field and avoid pressure. Try these 3 drills and get that footwork down! If you need more help or would like to work with me, send a DM and I’ll get you ready for next season🔥🏈

-Alex Costa-

Zombie Survival Workout

HAPPY HALLOWEEN EVERYONE! So very sorry I haven’t posted in such a long time, I got so busy opening my gym, training and coaching. I want to try posting more because I have sooooo very much I want to share and teach you guys! I hope you enjoy this workout I made today. Something that should really give ya a challenge and make you work! Let me know how you do, time yourself each set and try to beat the previous times!

Have a great day and great Halloween!

-Alex Costa-

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How to Perfect Your Push Ups

Hey hope everyone is doing well! I made a video for those of you that have trouble with push ups. I have younger athletes that don’t know how to perform push ups correctly yet and some of my clients and others out there just struggle a little with them. That is okay because today we are fixing all of that! Watch todays video and get your push ups perfected!

-Alex Costa-

How To: Stiff Leg Deadlift With Dumbbells or Kettlebells

Here is a video to help clear up what form should look like on a stiff leg deadlift with dumbbells or a kettlebell! There are a lot of common mistakes that I would like to point out so you reduce the chances of injury and increase the chances of gaining strength and muscle!

This is a solid exercise for your posterior chain!!

I hope everyone is having a great week and enjoys the weekend!
-Alex Costa-

 

How To: Kettlebell Swing

In todays video, I want to explain how to perform a kettlebell swing properly. A lot of people do this movement incorrectly and put unnecessary stress on their back. Hope this helps you out! Remember to activate the core and lats. This will help stabilize the spine to reduce the chance of injury!

Have a great day!
-Alex Costa-

Shoulder Burnout

I am back with another video today! I am going to show you a shouler burnout circuit that will blow those shoulders up! It is 3 simple exercises in a row. I do these for my workouts and some clients workouts here an there. They are a challenge. Do these for 15 reps each exercise then rest. Then do 2 more rounds to make 3 all together!

Hope everyone had a great week!
-Alex Costa-

 

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Globetrotter AB Exercise

I came up with this exercise about 8 months ago and like to throw it in every now and then. I love the movement, try it out and use this next time you hit abs! This is day #30 of my daily video content project!

Hope everyone has a great Halloween and enjoys the day!
-Alex Costa-

3 Ways to Crack Your Back

IF YOU HAVE DISK PROBLEMS, DO NOT TRY THESE UNLESS YOU CONSULT YOUR PHYSICIAN. If these cause any pain at all, then stop use of these stretches. Other than that, give it a try. They are great for stretching and increasing mobility in the spine.