MUST TRY Arm Superset

This video is a voice over of me explaining one of my favorite arm supersets. This will leave you with a solid pump!! Try it out and let me know how much you love it.

MUST TRY Rear Delt Exercise

Happy Sunday everyone, hope you had a great weekend! Sorry the video is kinda late today, but I am bringing you an exercise I came up with a while back. It is solid for developing your rear deltoids (muscles in the back of your shoulder) this also creates a lot of stability in my shoulders for when I bench press. This is a solid exercise to try, I HIGHLY recommend it! Try it out and let me know what you think!

I will see you all tomorrow for a brand new video!
    -Alex Costa-

1 Core Exercise You Need To Be Doing!

I want to start you off this week with 1 core exercise you should be implementing into your workouts for maximum strength and stability. This one will rock your world! haha

This exercise is called a long lever pelvic tilt plank, kind of a mouth full. The difference between a normal plank and this one is the elbow positioning. The elbows will come up to about eye level.  As you can see in the image below, a normal plank will have about a 70-90 degree holding position with the elbows. This will mean that with the elbows being practically right underneath of the heavy part of the body, it will be the easiest of the plank positions to hold up. I am not saying a plank is easy because if you have a weak core then you will think otherwise.

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Now, with the long lever pelvic tilt plank, (image below) you will see how our elbow positioning will make about a 100-110 degree angle. This will lead to less stability underneath the base of our body in this exercise. Which in turn leads this to a more difficult exercise to perform. This leaves your core shaky and begging for a break because of how tight you have to keep the core. This will also leave the core in a very slight stretched position compared to a normal plank. This is an isometric exercise so usually the muscle will be neither stretched nor relaxed, it falls into the middle.

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This is an exercise that will active all areas of the core. Lower, upper, internal/external obliques, transversus abdominis, rectus abdominis. That is what I really like about this exercise, it hits the WHOLE core area even the lower back.

Try this out for a few weeks! If you only do it once, you won’t want to do it again haha so make yourself stronger and do it for a few weeks. I do about 3-4 sets of 30 second holds. You can do this exercise as many days as you want due to it being an isometric exercise, you won’t really be as sore as if you were to do a normal crunch with a complete eccentric and concentric movement.

I hope everyone is having a great Monday! Have an awesome week and hit me up if you have any questions!

-Alex Costa-