Four Figure (Chapter 44 from Danberu Nan Kilo Moteru?) Hamstring Stretches (Same Chapter 44) Single to Knee [To Chest Stretch/Opposite Shoulder] Lower Trunk Rotations Recumbent Bike (Chapter 155 from Danberu Nan Kilo Moteru) Palloff Press (w/ any Resistance Band) Farmer's Carry/Walk (Chapter 88 from Danberu Nan Kilo Moteru?) Chop and Lift (Chapter 120 from Danberu Nan Kilo Moteru?) Standing Stirred The Pot Standing Push Pull Cat and Dog Plank (w/ Balance Ball) {Difficulty but through failure} Bulgarian Split Squat (Difficulty, Chapter 64 from Danberu Nan Kilo Moteru) Personal Non AMVs from My Favorite Anime/Manga: Son of Man (Tarzan) by Phil Collins: https://youtu.be/qOn9_CaJBkg?si=0GdWUX0hBatwtkjF Thunder In Your Heart (RAD) by John Farnham: https://youtu.be/9OhajbieOas?si=lwf1-mYbnkoXI21u Heart On Fire (Rocky IV) by John Cafferty: https://youtu.be/HmL9N4O4jqc?si=NO6C0-yy3odfW-DA And I have these as the best alternative exercises now I need to rank in color levels: Easy 🟩 Medium 🟨 Hard 🟥 I Want To Know Everyone's Suggestion &Their Alternatives Related To My List To Getting Stronger & Interest On My Fitness Journey.

The science says: If you are able to hit 15 repetitions of any given exercise at a certain weight, then it is too light for you. Why? After 15 reps, it starts to become more of an endurance exercise. If your goal is endurance, then keep the weight. If your goal is muscular size and strength, increase the weight. Maybe when you increase the weight, you can only do 10 or even 8. That is okay! Keep using that same weight week after week until it gets to 15 and then you can do it all over again and increase the weight a second time. Do this enough times and over the course of a few short months, you will get much strongner. Pro Tip: Any muscle you truly want to build quickly and efficiently, it is MANDATORY to train that muscle twice a week. Just make sure it gets enough recovery.

Greetings, fellow heroes! 🦸‍♂️ I've taken a break from working out my back and chest due to injuring my right upper Trap, right underneath the rhomboid. 🤕 I was wondering if anyone has insight on rehab? Pictures of my back are posted. The part in my upper back indicated by my fingers is the part that I felt "slip" during shoulder shrugs. This was maybe 3 months ago. The part in my middle back indicated by my thumb has been tight since then. This happened due to overwork. I hadn't realized that I was already pushing my traps on back days and was doing 20ish sets of shoulder shrugs on my shoulder days. 💪🏼 So far for rehab I've been: -doing very slow/light shoulder rolls and shrugs without weights -wall slides/angels -avoiding working out the left side of my back and chest, sticking to light workouts for my right side as I've heard this can help my left retain some strength due to mirror neurons (I still take it easy here since after some sets I can feel the muscles pull on my spine a bit) -Stretching my trap by gently putting my right ear to my right shoulder, and the same with the left to keep even -worked briefly with a massage therapist during the first 👨🏽‍⚕️ Does anyone have any additional suggestions? I'm hoping to be ready for a Spartan Race in another 2 months. 🏃‍♂️

What is everyone’s go to genre when they workout or is there a particular artist that you can’t get enough of when you train to get the momentum going?

https://www.youtube.com/watch?v=HJHeGGSp1tQ Great video here has the answers!