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Jeff Nippard · 发布于 2017年2月18日
Please like the video and subscribe! http://bit.ly/subjeffnippard ------------------------------- Here is the full warm up as featured in the video: STAGE 1: GENERAL WARM UP (Cardio) ‣ 10-15 mins ‣ 2 mins low intensity, 30 secs moderate intensity, repeat STAGE 2 – GENERAL WARM UP (Dynamic Stretches & Foam Rolling) Lower Body: ‣ 15 step throughs ‣ 15 lying side leg swings ‣ 15 quadruped kickbacks/hip circles ‣ 15 leg swings (front-to-back and side-to-side) ‣ 30 reps bodyweight walking lunges (not shown) Upper Body: ‣ 15 arm swings ‣ 15 arm circles ‣ 8+8+8 YTW’s ‣ 15 cable external rotations ‣ 15 banded pull aparts (not shown) ‣ Foam Rolling (20-30 sec per muscle) STAGE 3 – SPECIFIC WARM UP (Progressive Loading) Example (Good for heavy compound lifts) ‣ Barx10 ‣ 30%x5 ‣ 50%x4 ‣ 60%x3 ‣ 70%x2 ‣ 75%x1-2 ‣ Begin working sets to Lupe Fiasco ------------------------------- STUDIES REFERENCED ‣ https://www.ncbi.nlm.nih.gov/pubmed/22692116 ‣ https://www.ncbi.nlm.nih.gov/pubmed/19996770 ‣ https://www.ncbi.nlm.nih.gov/pubmed/3849057 ‣ https://www.ncbi.nlm.nih.gov/pubmed/21373870 ‣ https://www.ncbi.nlm.nih.gov/pubmed/22580977 ‣ https://www.ncbi.nlm.nih.gov/pubmed/15518309 ‣ https://www.ncbi.nlm.nih.gov/pubmed/22002517 Some resources that were helpful when making the video: ‣ https://www.youtube.com/watch?v=h1PsQgCUp5w ‣ https://www.facebook.com/TheStrengthGuys/ ‣ https://www.strengthandconditioningresearch.com/ ------------------------------- ▹ MY GLUTE SCIENCE VIDEO → https://www.youtube.com/watch?v=XgekALiC8Ik ▹ MY CALF SCIENCE VIDEO → https://www.youtube.com/watch?v=xLikAVQTKqc ------------------------------- FOLLOW ME ▹ INSTAGRAM ‣ http://instagram.com/jeffnippard SNAPCHAT ‣ http://snapchat.com/add/jeffnippard FACEBOOK ‣ http://facebook.com/jeffnippard TWITTER ‣ http://twitter.com/jeffnippard PODCAST ‣ IceCream4PRs on iTunes FOLLOW STEPHANIE ON IG ▹ https://www.instagram.com/stephanie_buttermore/ SUBSCRIBE TO HER YOUTUBE ▹ https://www.youtube.com/channel/UC4gDYbCEIb69uvFmCX5Lyuw ------------------------------- IN THIS VIDEO ▹ My Supplements ‣ www.PEScience.com ‣ Use discount code JEFF to save 30% RISE Clothing ‣ www.rise.ca ‣ Use discount code JEFF10 to save 10% RISE Signature Shirt Army Green ‣ https://www.rise.ca/collections/men-short-sleeve-tops/products/signature-shirt-army-green ------------------------------- MY HEIGHT ▹ I'm 5'5 but ask anyway (:
