How To Do Calf Raises
The video walks viewers through a straightforward calf‑raise routine designed for leg‑day workouts, using a heavy 45‑lb bumper plate or any sturdy step as the platform. The instructor demonstrates proper foot placement—balls of the feet on the edge of the step—and emphasizes a controlled descent to fully stretch the calves before a powerful toe‑pointed lift. Key insights include the importance of a complete range of motion rather than loading excessively heavy weights. By allowing the heels to drop low and then squeezing the calves at the top, trainees achieve better muscle activation. The presenter also recommends an isometric hold at the peak contraction to maximize fiber recruitment. A notable quote from the tutorial is, “You’re better off doing a lighter weight, going through full range of motion, bringing the heels down, and then I love an isometric contraction at the top.” The instructor shows variations—single‑leg raises, holding a dumbbell, loading a barbell across the back, or using a dedicated calf‑machine—to scale difficulty. For athletes and fitness enthusiasts, mastering this technique can lead to stronger, more defined calves, improve ankle stability, and enhance overall lower‑body performance. The emphasis on form over load also reduces injury risk, making it a practical addition to any strength‑training program.
How To Do Hip Thrusts
The video walks viewers through a proper barbell hip thrust, a staple glute‑focused movement often featured on leg‑day routines. Instructor Adam emphasizes using a dedicated hip‑thrust pad—or a squat pad wrapped in towels—to cushion the bar. He demonstrates the start position:...
How To Do Incline Barbell Press #fitness
The video walks viewers through the proper execution of the incline barbell press, a staple of the MAPS PPL push‑day routine. It emphasizes that the movement targets the upper chest more directly than a flat bench press, offering a more...
How To Do Incline Dumbbell Fly #fitness
The video breaks down the biomechanics of the incline dumbbell fly, emphasizing how subtle hand rotation can dramatically affect chest engagement and shoulder safety. Coach Justin demonstrates the movement, showing that a slight inward tilt of the dumbbells—thumbs up and...
How To Do Barbell Shrugs #fitness
The video walks viewers through the barbell shrug, a primary upper‑trap exercise that can also be performed with dumbbells. It highlights the front‑loaded stance, slight forward lean, and the need for a stable core before loading heavy plates. Key form cues...
How To Do Skullcrushers #fitness
The video walks viewers through a proper lying skull‑crusher routine using dumbbells, demonstrated by trainer Justin as part of the MAPS PPL push‑day program. It begins with the lifter lying back, knees tucked, and arms fully extended while keeping the...
How To Do Lateral Raises #fitness
The video tutorial walks viewers through the correct execution of the lateral raise, a staple shoulder exercise targeting the side deltoids, emphasizing form over load. Instructor stresses keeping elbows slightly bent, pinkies slightly higher than thumbs, and leading the movement with...