HOMAGE (@ourhomage) — Where iconic fitness meets the luxury of home
WELL+GOOD // Thank you @iamwellandgood for the feature allowing us anatomize the plank. ⠀ Regardless of the variation, the biggest takeaway is: ⠀ “The goal isn’t to ‘survive’ the plank, but to maximize tension during the exercise. Basically, make it difficult for yourself: You should be shaking.”
BROKEN 10’s // Here’s one to get your temperature up on this frigid day. Opt into these blood pumping sets instead of facing the hand numbing winter that is upon us. ⠀ For unilateral movements like this Bulgarian Split Squat, you’re going to break up your straight set of 10 into 5’s. Perform 5 reps, switch to the other side for 5, then switch back for another go around. That’s one set. Hit 3 of them total and add some serious tissue to those legs of yours.
MYO-REPS // Hypertrophy, aka muscle building, is all about maximizing muscle fiber recruitment and ultimately fatigue. Force that adaptation next session by utilizing this rest/pause technique: myo-reps. ⠀ Start with a challenging weight for 6-8 reps then rest 20s before getting 3 more. Continue micro-dosing 3 reps every 20s until you reach failure. Scroll through all videos above for full demo. 💪🙏🍫
SUPERSET // If you so choose to shoulder the burden of building impressive delts, we’ve got a perfect pairing to help you do just that. ⠀ ✔️ Seated DB Military Press: x6-8 Pre-fatigue the shoulders with hard contractions while you work up in weight. Remember to lock down that rib cage. ⠀ ✔️ Overhead Squat: x5-8 Extend the time under tension with a barbell overhead. This advanced move perfectly forecasts for following lower body focused sessions too.
SUPERSET // The weekend forecast predicts a strong likelihood of arms ahead. Be prepared with this bicep superset that will leave you screaming. ⠀ 💪 KB Preacher 4x10 💪 Incline DB Curl 4x10 ⠀ These two exercises contrast and compliment each other perfectly by putting your biceps in the shortened position and the lengthened position. Squeeze your contractions hard and don’t forget your preworkout chocolate. 😉🍫
FORECAST // Most of life is out of our control. The weather. Traffic. What others say, think, do, and feel. Your family. ⠀ Fitness is an exception. You control what you do and how you do it - from the type of workout to the amount of effort you put forth. There’s a lot of power in that realization. ⠀ That awareness has allowed us to approach our training and program design differently. While tomorrow is never promised, we set our sights to accomplish the task in the present while setting the stage for what tomorrow brings. You could call it “forecasting”. ⠀ With an upper body session to follow this leg day, this superset decimates the posterior chain while opening up the thoracic spine. It will crush you in the moment and make your contractions the next day that much better. ⠀ ✔️ Snatch Grip Rack Pulls: x4-6 reps ✔️ Dumbbell Pullovers x15-20 reps
What To Train Today: ⠀ Light up that posterior chain with this tweak on the hyperextension. Bear hug a medicine ball to flex your spine and brace your abdominals to emphasize those precious glutes and hamstrings. Plus, this one will unlock and bulletproof your spine so that the only tweak that’s happening is this variation.
THE GOOD STUFF // Our recent NY Post article didn’t make a typo; we really do encourage chocolate preworkout. But before you reach for any old Hershey’s kiss, let’s set some ground rules. ⠀ 🍫 Chocolate must be 70% cacao or higher. 🍫 When possible, go organic and/or fair trade. 🍫 Avoid any junky “fillers” like caramel, nougat, and ganache. 🍫 Aim for 30-50 grams depending on your workout duration and intensity level. ⠀ Some our personal favorites are Hu Kitchen, Tony’s, Endangered Species, Greens & Black, and Mast Brothers. As an added bonus, we’ve also found that Justin’s Cashew Butter Cups are the perfect after dinner sweet to satisfy cravings and keep your macros in check.
PRIMER // Before throwing up the deuces on your next set of front squats because they feel terrible, here are two powerful primers to perfect your technique and make your squat feel delicious: ⠀ ✔️Bench T-Spine Mobility: $$$ for improving your extension. Think of ripping your hands apart as you press your elbows into the bench and your chest downwards. Just be careful not to compromise your ribcage for thoracic extension. ⠀ ✔️Seated Pike Ups: Press those fingertips into the ground, point your toes, and squeeze your quads like they owe you money.
GYM HACK // As we turn a new leaf, prioritizing one’s health is at the top of most people’s resolutions. That means a bustling gym. Now, you could allow those newcomers to aggravate the living hell out of you and throw off your gym game....Or you could make them feel welcome, share a smile, and show them that you mean business. We prefer the latter. ⠀ Here’s how to have an effective and efficient session in a crowded gym: ⠀ ✔️Bench Press ✔️Single Arm Row ✔️Pistol Squat (to bench) ⠀ In density fashion, set your timer for 15 to 30 minutes. Perform 5 to 8 repetitions of each movement for as many sets as possible. Boom.
FINISHER // Here’s how to wrap up this week of excessive cookie consumption - better yet all of 2018 - with this nasty finisher: ⠀ Front Foot Elevated Bulgarian Split Squats - finishing with an isometric hold in the bottom position. Talk about leg destruction and hip mobility for days. ⠀ A few key notes here: ✔️ Stay within an active range that is in your comfort zone. Be careful doing this in a fatigued state. ✔️ Don’t just relax in the stretch position. Actively contract the antagonistic muscle group (the glutes here) and fight your body from descending further. ✔️ Enjoy the burn, mate. 🔥🔥🔥
HIGHLIGHT // End of the year strength challenges are a fun way to close out a year of training and set new baselines/targets for the new year. ⠀ Yesterday- the challenge was an open set deadlift at training max. I ended up with 475x8. Today- the challenge was using 80% of your 1RM on the bench and getting as many sets of 3 as possible. I ended up with 21 sets of 3 at 235. Happy with the two results and looking forward to pressing on in the New Year.
PRIMER // In our warm up sequences, we want to give candy to the brain. From the dark chocolate we consume before stepping into the gym to the neurologically demanding exercises like below, our goal is to prepare your body and challenge your mind to be engaged and present for the work ahead. ⠀ Here’s that brain candy...2-3 rounds, 5 reps of each: ✔️ Single Leg Medicine Ball Bound + Slam ✔️ Thoracic Bridge ✔️ Drop Squat Jump
REACT // “It’s not what happens to you, but how you react to it that matters.” - Epictetus ⠀ After mobility drills specific to the individual, most of our workouts begin with a blend of plyometrics, locomotive flow, and core integration. This type of sequence, dubbed a “reactive warm up”, will prepare you physically and mentally for the session ahead. ⠀ Give 2-3 rounds of this one a go: ✔️ Medicine Ball Side Toss ✔️ Inchworm to Spider-Man Lunge ✔️ Single Leg Box Jump ✔️ Marching Farmer Walks ⠀ Note: this is a more advanced progression.