It's not just what exercises you should be doing that is important, but HOW you do them too. Make sure you're getting the MOST out of each one you do - kzread.info/dash/bejne/qH94u8iLpMnXnso.html

@markhense

2 жыл бұрын

That thumbnail makes your legs look like Jessie's

@calmyourmind2051

Жыл бұрын

Can i person with slip disc issue do squat and deadlift?

@VeronicaGonzalez-ys9vc

Жыл бұрын

What about straight-leg dead lifts?

@---df5sr

Жыл бұрын

It’s also important how good you look in a photo in your pants pointing at something

@davidr4174

Жыл бұрын

Hi Jeff,what's your opinion about blood flow restriction training?

1. Back Squat 1:00 2. Deadlift 2:12 3. Bench Press 3:16 4. Pull Up 4:15 5. Facepull 5:00 6. External Rotation 6:10 7. Lunges 6:40 8. Push Up 7:55 9. Overhead Press 9:06 10. Lying Tricep Extension 10:30 11. BB Curl 11:53 12. BB Row 12:49

@cyclist5000

2 жыл бұрын

So...pretty much what everyone is already doing. lol

@darthhelmet8532

2 жыл бұрын

You're the real MVP

@davidhero1000

2 жыл бұрын

No lateral raises?? Im shocked

@dayd7420

2 жыл бұрын

Transverse Plane Dropstep Lunges and Side Plane Lunges

@BlackFlashgeorgia

2 жыл бұрын

@Ristaps Not all heroes wear capes. Thank you

Every day, my list of things AthleanX tells me to do grows longer. I get 3 hours of sleep, to then wake up to do my morning routine. After 3,000 facepulls, I am ready to start my first workout (1 of 7) of the day. This will involve another thousand facepulls, coupled with certified Jeff Classics such as the overhead deadlift, underwater squat, and upside down pull up. Having worked up an appetite, I sit down to eat meal #1. I open KZread, and to my horror, Jeff has uploaded yet another video on MUST DO exercises. In sheer panic, I throw away my AthleanX brand oatmeal (with real Jesse pubes!) to rewrite my daily routine. This is just another day in the life on an AthleanX subscriber.

@dougp9382

2 жыл бұрын

Real Jesse pubes!! Dude 🤣🤣🤣🔥🔥

@jacobdaniels2545

2 жыл бұрын

It's not easy for us out there. Stay strong buddy

@jirifiala5090

2 жыл бұрын

😂

@hemant1176

2 жыл бұрын

Lol the effort you put in this

@michellecardenas6072

2 жыл бұрын

Hurry, youve already wasted an hr...chop chop!

As an ex gymnast and having been hit a couple times on my motorcycle my body is is pretty banged up. Doesn’t help much being 49 either. Most these exercises are difficult to do without pain so it’s greatly appreciated that 1) You acknowledged that people might have limitations 2) You provide alternatives. Thanks!

@srinitaaigaura

2 жыл бұрын

He's a qualified physiotherapist.

@pansolo3959

Жыл бұрын

Go see a therapist dont think youtube is your doctor ✌️

@martin4819

Жыл бұрын

@@pansolo3959 I have every time, and the last time I did PT for 6 months. PT is for rehabilitation….I was looking for good exercises post rehabilitation ;)

@FranciscoJavier246

Жыл бұрын

Don't know if you saw the video but, he said "if you can do them, do them"... IF... if you can't, then go and see your physician...

@Acts-1322

Жыл бұрын

​@@FranciscoJavier246 most physicians don't know crap beyond pushing pills and sending you to real specialists.

Jeff's advices have led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of his for these types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took a muscle gain plan from nextleveldiet, and without any additional supplements needed, my muscles started to grow massively over the last two months. Thank you Jeff for all the work you have done over the years.

@Angelitooo.

2 жыл бұрын

What's the routine?

1. Squat(Bulgarian,box,drop,box) 2. Deadlift 3. Bench Press 4. Pull up 5. Face Pull 6. Banded external rotation or DB 7. Lunge(any variation) 8. Push Up 9. OHP 10. Lying tricep extension 11. Barbell curl 12. Barbell Row(some variation)

@AxxLAfriku

2 жыл бұрын

I like people with long brain. I have long amount of disl*kes btw. Why? Maybe people with short brain disl*ke because jealous of my long amount of subscr*bers. Please have long brain, dear san

@elacertijo9800

2 жыл бұрын

Very good :P

@Oneofthemones1

2 жыл бұрын

He called out my work out plan

@richardnixon4345

2 жыл бұрын

Thanks. Saved 14 minutes of my life and his voice is annoying

1. The squat 2. The deadlift 3. The bench press 4. The pull up 5. Face pulls 6. External rotation 7. The lunge 8. Push ups 9. The OHP 10. Skull crushers 11. The barbell curl 12. The barbell row

@mellow2879

2 жыл бұрын

Good boy

@bruh3656

2 жыл бұрын

@@mellow2879 thanks

I've been watching Jeff for years, it is still amazing to me how much quality content he puts out for free for all of us. Jeff, you truly are such an incredible asset for all of us on our fitness journey, thank you so much for doing these high quality videos for so many years.

@JMetal98

2 жыл бұрын

Yea, it sure is nice to see something useful on youtube! Haha

@overkilldyl6841

Жыл бұрын

Yeah KZread pays him enough, he doesn’t need to charge us lol

@ks-ok1oc

Жыл бұрын

@@overkilldyl6841 u don't get his point.

@luigee8151

Жыл бұрын

@@ks-ok1oc lol you dont 🙂

@ks-ok1oc

Жыл бұрын

@@luigee8151 lol you don't get his point kid. That guy comments Jeff provide quality content for free. If he want to charge he can. he has paid program where much more detailed fitness knowledge is available.. He has trained professional baseball ⚾ team, NFL players . He also owns gym.

Just started the video. My 12 musts are. 1. Pull-ups 2. Push-ups and/or bench press 3. Seated row 4. Squat (I prefer front) 5. Dumbbell clean and press. 6. Hip thrust 7. Bulgarian split squat 8. Farmers carry. 9. DEADLIFT 10. Leg raises (hanging) 11. Faceeeeee pullllssss 12. Superman (or any form of spine extension)

Sticking to basics is what develops a majority of your strength and muscle mass. Variations are especially useful if you are an athlete and or bodybuilder who wants to target specific muscles more. Great video, Jeff. Doubt you see this, I've been following you for years. Hope you're well!

@shichilaofa

2 жыл бұрын

Same ive been following since 2017

@yashhgami

2 жыл бұрын

@@shichilaofa Maybe 2014 for me I think

@kiboshkooks

2 жыл бұрын

No chance ch

@TheliMagnus

2 жыл бұрын

For real, during pandemic i was working out at home and i was doing fine with the standard squats, push ups and dumbbels curls, i downloaded one of those stupid work at home apps, beginner level for chest was fine, standard push ups, knee and inclined push ups, moved to intermidate it had side push ups, super wide push ups, spider push ups wtf, so many stupid unnecessary exercises i ended up fucking my right shoulder back in march and only now is getting better, fuck those apps For anyone out there i suggest to never follow any of those stupid "30 days push up challenge" or any app, they dont know ur weight or height and will make you do stupid exercises that put too much pressure in ur joints

@Ultramagnetic808

2 жыл бұрын

That may be true, but the difference between size and how fast specific muscles of mine grew before I watched one of Jeff's vids on them VS after are like night and day. My results skyrocketed after I put those tips into practice along with whatever I was already doing. Don't sleep on Athlean X, lol.

Hello Jeff. I just wanted to say thank you for being so dedicated in what you do. Your videos provide great guidance to ordinary people like me who likes to stay active but doesn't know exactly what to do. Keep up the good work and have a blessed week.

There's always a way when your willing to find it! Right ON

very glad he included external rotation! Last year post injury was the first time I started doing this and I was surprised at the major difference it makes. Night and day!

Dips are another good vertical pushing movement that should be in everyones program. Great compliment to the OHP/push up and bench

@thedon9670

2 жыл бұрын

Yep dips should be in instead of lying tricep extension.

@drip369

2 жыл бұрын

I like blending my push/pull days for shoulder health, so when i pull up, i press overhead and dip in that block, before a row, press and rear delt work

@varunkumbhare6119

2 жыл бұрын

Agree

@Bucky0012

2 жыл бұрын

One of the most risky workouts in the gym. 90% do it wrong and destroy shoulders

@itselectric6199

2 жыл бұрын

Dips give me shoulder pain even when trying to replicate perfect form with the scapula protracted and not going below 90 degrees they're a stressful exercise for the glenohumeral joint and there are safer alternatives, unless you are a gymnast or calisthenic athlete

I've been lifting for 15 years and competing in bodybuilding shows, still always learn something from your videos and appreciate you making them all!

@alanorrick6741

2 жыл бұрын

I’m assuming that if you get your advice from this nitwit you don’t do very well in your BB competitions.

@tanmayvardaan7396

2 жыл бұрын

@@alanorrick6741 im assuming if you feel the need to comment on jeff's way of teaching (fair nuff, might not suit you but no need to call him a nitwit) or throw shade on someone's BB comps (we all start from somewhere and he's probably bigger than you) , you get no bitches

@alanorrick6741

2 жыл бұрын

@@tanmayvardaan7396 What?

@reality6880

2 жыл бұрын

@@alanorrick6741 im assuming ur a discord mod

@derikbarbieri8753

Жыл бұрын

@@reality6880 💀 discord mod

Really appreciate the concern for orthopedic issues. Two weeks ago I pulled an upper inner thigh muscle while doing a back squat. Now I have to use a box on a goblet squat, but at least I'm doing the movement. Hopefully I'll recover in a few weeks.

Even if I don't do all of these exercises, the fact that I have re-started doing some of them is testament to Jeff's inspirational teaching methods. I'm over fifty now, but I remember doing loads of squats and push-ups in my youth. Thanks for all that you do.

Jeff is the fittest man I have ever seen!

1. Face Pulls 2. That’s it... Update: My Delts are now larger than the Death Star and I’ve ended world hunger

@mayankshuklla2251

2 жыл бұрын

Through facepulls?

I been following you for the last 8 month doing your workouts, as a noob it’s really helped! I’m like Jesse with being a smaller guy but, I don’t eat very well due to an eating disorder! Getting better and I’m looking loads bigger than when I was 8 1/2 stone! Thanks Jeff and thanks Jesse because you have also given me hope and drive to keep at it 👍🏻👍🏻👍🏻

@arnavkmr3895

Жыл бұрын

I'm also like you, YOU my friends have also given me inspiration to stick to this ritual of fitness. Also obviously Jeff and Jesse too!

Absolutely love the discussion of variations when you have an injured area- always missing from workout videos!

I do all 12 for the last 3 years thanks to you Jeff ❤ and results are impresive even the gym trainers in my gym are always suprise how balanced and effective my programm is with no personal trainer.

@unodosxx

2 жыл бұрын

3 full 12 exercises workouts a week or do you break it up?

@rizvi921

2 жыл бұрын

What regime are you following?? Isolating muscle training? PPL split? Or any choice of 2 muscles which go together per day? And how many days do you train per week? Reply would be appreciated

@danielartok3886

2 жыл бұрын

@@rizvi921 I train 4 times a week upper body workout or lower body each time

@danielartok3886

2 жыл бұрын

@@unodosxx its possible also in 3 time full body workouts, I did it in more busy times I had.

@toby4036

2 жыл бұрын

@@danielartok3886 will i have the same results if i do ( ppl and then upper and lower, total 5 days a week.) compared to full PPL

I already incorporate all of this or some variation in my routines so I'm glad I watched and get the reassurance that the workouts I'm performing are giving great stimulus.

Jeff is extremely helpful!! He thoroughly explains everything and adds a great sense of humor which helps you remember everything he talks about.

You’re so well spoken it’s a pleasure to listen to you, I work out hard I’m 59 you give me inspiration 💪

I have followed you for about the past year, and I've gotten a new program after my last one wasn't working out too much for me. 97% of what I work out to comes from your videos (the last 3% is my variation because of pre existing injuries) and it has helped me get back in shape a lot better than me trying to do it alone. Thank you Jeff for the videos!

@darrenespinosa9861

2 жыл бұрын

Word of unsolicited advice: Once you’ve done his program for a year consistently, I suggest starting to become a student of the sport. Study programming on your own and start tailoring your training for yourself. Your gains will come to a halt very soon and the reason is because the programs are no longer applicable to your state and should be adjusted specifically to you. Otherwise, you’ll plateau for years after…

@wars4242

2 жыл бұрын

@@darrenespinosa9861 thank you for your unsolicited advice

@darrenespinosa9861

2 жыл бұрын

@@wars4242 You’re welcome. Bookmark this for when you get past the beginner’s phase.

@helenatrosin3644

2 жыл бұрын

Same thing!!!!

Never forget the basics! Great information as always Jeff!

@Sk0lzky

2 жыл бұрын

Especially the 12 face pull variations!

Holy shit... I have always discounted face pulls because I work out at home and I don't have any machines, using a towel.. omg you just changed my life.

Compound exercises are great for muscle growth Isolated exercises are great to focus in a specific muscle It's great always focus to vary over time every 6 to 8 weeks

I just do full body 3x week... usually just ohp, flat bench, chin ups, bent over row, Romanian deadlift, squat, ez bar curls and tricep push down. I switch every couple months to different variations I.e. arnold press, Incline press etc.

@HeadShoht

2 жыл бұрын

Best way to train imo

@shichilaofa

2 жыл бұрын

Same.... it hits every muscle. You should try doing the 3/7 method along with rsst pause method and the classic sets 3x 8-12 reps.

@darkhacker8747

2 жыл бұрын

Your not hitting the smaller parts of certain muscles like the rear delts or even bigger parts like calfs and traps altogether. Staying on something like this will allow muscle balances to occur long term. There is a reason why PPL is considered the best program.

@ukguy

2 жыл бұрын

@@darkhacker8747 I have pretty big calves naturally tbh so not worried about that and heavy rows hit my rear delts enough. I do some isolation exercises after if I have time, I use to do ppl but have had much better results since doing full body and less days required.

@immersiveparadox

2 жыл бұрын

@@ukguy I’ll give the full body a go soon. I've been doing PPL for a year now and though it has given me some nice gains, it is also very time-consuming and I could be doing better things with that time.

The dead row teaches the leg-press part of the deadlift the speed in pressing for a better deadlift. Leg press + hip thrust = speedy deadlift. I used my hamstrings to pull myself into the bar. Gets your more muscle activation

Big hats off to you Jeff 👊🏻 5th week back into my regiment, been playing with a mixture of as you call it Programs. By taking it easy as start to build and know what will work best for me (with a few of your other videos already lol). As many comments say and agree fully, you are a true professional, no bs and show what will help people overall in the best ways. This (latest for me) video has opened up my current program in new and brilliant ways, also in new ways to achieve in the areas I need. Hope you and the family are well 👍 an the twin boys are keeping you on ur toes haha thank you for doing what you do.

Found this video today, and decided to check out how my own excersise list compares to someone with knowledge and to my suprise i had 10/12 already on my workouts. Looking forward to add the face pull and rotator to my workouts! Thank you for making this kind of content to the community!

I love how Jeff stopped fussing at us about his love of face pulls and has gone all in on making fun of himself.

Love this one Jeff! 💯🤩👍🏻 Your vids have helped me tons! Especially being an older athlete with rotator cuff issues, I really appreciate all the alternatives you show as well as your thorough explanations and the colored markers on muscle groups too! 🙌🏻🙌🏻😁😎👍🏻

I could not agree more...perfectly explained...love your videos man... I've sent many of my physical therapy patients to your page. Thanks and Keep Crushing It!!

Thank you so much Jeff! And thanks for the alternative versions for us with aches and pains!! 👏👍💪

1. Facepulls 2. Pulls to the Face 3. Standing rear delt pulls That's it

@chicken9865

2 жыл бұрын

Dont forget reverse face pushes

CHALLENGE!!! Jeff, please do a "Bring Sally Up, Bring Sally Down" pushup and pullup challenge with Jesse.

@teamgohadouken9713

2 жыл бұрын

That shit older than your grandfather's

@Overly_Hydrated

2 жыл бұрын

@@teamgohadouken9713 that’s the point, everybody’s done it at least once and can relate.

Been watching this channel for years. Good to see that I've been paying attention, as I do everything on this list 💪🏻😆

Been watching your videos for years now - I just wanted to thank you (and your crew, of course) for the help. I recently had several abdominal surgeries and a meniscus removal (partial) and I'm just starting to be able to lift again. I was quite the gym-rat in my twenties, but that was half my life ago and I could get away with half-assed techniques performed in utter ignorance at that time. These days, I don't have that luxury and your videos are instructive, encouraging, and I believe they help me to be safe - which is very much a requirement for me now. I just wanted to drop a line to thank you for doing what you do. It's much appreciated!👍🔥

The satisfaction of knowing that all 12 of these exercises are in your training programme 🔥

@smpetera

Жыл бұрын

I was so thinking the same thing. #winning

1. Squat + Variations 2. Deadlift 3. Bench Press 4. Pullup 5. Facepull 6. External Rotation 7. Lunge + Variations 8. Pushup 9. OHP 10. Lying Tricep Extension 11. Barbell Curl 12. Barbell Row

Wow! I am amazed. This list is spot on for me: at 56, I am starting from nowhere with my improvised muscle training (I just did lots of cardio for years). You just provided a blueprint for the perfect mix. And I appreciate your dedication to providing variants that adress common back/shoulder etc. issues. Thanks to that I’ll venture safely into exercises that were intimidating for me up to now :-)

Superb because this is basically my entire workout. Each exercise to failure, one set, 30mins. Another 7mins of abwork (another of his workalong vids). Job done...

1:00 squat types 6:13 external rotation important exercise 6:45 lunge types 9:20 overhead pushes 12:05 barbell curls

@Salsa_Shark

11 ай бұрын

Face pulls (goes without saying, that’s why it’s not in the video).

One of the greatest concepts in weightlifting, ever: _Perform With Intent_ 👍

@TwinsAndAPitBull

Жыл бұрын

Probably my biggest surprise in weightlifting so far is the mind-muscle connection. It can be harder to build that intent than you think based on how the workout engages the specific muscle (i.e. Rows in almost any variation can be engaging arms or lats and your mind controls which one).

My daughter has thoracic outlet syndrome in her right shoulder/neck area. She loves working out in the gym lifting and has taught me many skills with the machines. It’s sad that all the specialists testing her nerves, recommending PT etc are all out of shape and not nearly as strong as she is. I wish gym trainers could be readily linked to health care networks so patients could seek out people this man and others that actually have the body to show knowledge. Thanks for the video, my 13 yo son will benefit from this info as well. ⭐️

Really helpful just finished a 12 week 5x5, this breaks nicely into my three day a week plan.

Jeff, could you do a video covering recommended warmup exercises for specific joints? Especially for us 40+ folks!

@TheHabibOfMankind

2 жыл бұрын

Do a little jump rope before your session then do warm up sets - for example warm up by benching 20 then work up to your top set

@waalex11

2 жыл бұрын

It's fairly easy to search if you simply try to find all of his warm up/stretch related videos.

@lutovac_nikola

2 жыл бұрын

He already did them all

@ryanhburke

2 жыл бұрын

I'm 47 and do 10 mins of jumprope and bodyweight (30 sec work, 10 sec rest alternating between the two) before each lift session. Works great for me

@johannduplessis3467

2 жыл бұрын

@@ryanhburke Excessive cardio and bodyweight exercises before a workout is going to effect your actual workout. You might "feel" like you worked out because your tired but in reality you waisted a lot of energy on fluff

Love face pulls with TRX straps, pulling myself forward instead of pulling bands backwards.

@buybuydandavis

2 жыл бұрын

Tilting back to get the tension? Seems like a nice possibility off the chin-up bar.Probably a more appropriate tension curve too.

@KellySKline

2 жыл бұрын

@@buybuydandavis Yes, I try to angle myself at about 45 degrees leaning back and then pull myself forward so upper arm and rib cage are at 90 degrees and then upper arm and lower arm are also at 90 degrees. Still haven’t figured out the best way to rotate my wrists.

Big thanks for sharing this knowlege! Days after start doing exercises under your guides makes me feel much more consistent and flexible, backpain retreating.

Thanks for your clear and informative videos, they’ve helped a lot in rounding out my workout routine. Keep up the great work man

Honestly i think hip thrust should definitely be on this list, it was a game changer for me... It's an exercise where people can lift most weight and very athletic... Greetings, you are doing amazing job with your channel 🖐🏼

If you can't do any type of pull-up, do Lat pull-downs, not as effect athleticly but helps you develop that strength for your pullup.

@huzaifaqader2273

2 жыл бұрын

Ive seen people going full plates on lat pull downs and can barely do a perfect full pull up. Just trash 20 reps on them.

Squat , lunge , deadlift , rows , bench press , push up , pull ups , rows , face pulls , external rotations , biceps exercises , arm exercises

Love the intro, love this channel's particular sense of humour! Can't pay you back for what you let me gain Jeff. I mean figuratively, and literally. You're a legend.

Jeff.. You're the best my man!

Jeff, I’ll be 47 in January and for the past few years I seem to hit a wall once fall sets in. My energy levels drop significantly, I feel groggy all the time and even hungrier than usual. This is affecting my workouts quite significantly to the point where I fall off the horse and what used to be 4-5 workouts a week, drops to 1-2. The other issue I run into is that due to the colder weather and just getting older in general and more susceptible to the cold, my back (lower to mid) has a tendency to tense and lock up causing me to miss workouts. I know you’re close to the same age and a PT so if you haven’t experienced this for yourself, you may have worked with someone who has and figured out a good way to combat these issues and more 40+, approaching 50 content please. Keep up the great work!

@TheKisj

2 жыл бұрын

Could be due to low vitamin D, less sunlight, less vitamin D

@jerrypomroy2375

2 жыл бұрын

@@TheKisj That’s probably part of it, I’m sure. I do feel more energized or more closely to normal on cold but albeit sunnier days.

@TheKisj

2 жыл бұрын

@@jerrypomroy2375 try taking some vitamin D supplements, hopefully it will help out during the winters

@derricuswise7489

2 жыл бұрын

How is your rest and recovery during the fall/ winter time?

@KTzu213

2 жыл бұрын

I had similar problems to you with my lower back, hips and glutes locking up. I saw a physical therapist specializing in 1. Active Release Therapy (ART); 2. Chiropractor; 3. Acupuncture. This sports medical Doc fixed all my issues. It took several months but you have got to go see someone in person to get evaluated and get a treatment plan. Jeff can't do it for you over the internet. Good luck.

Thank you very much Jeff, you are always so informative and always have options and recommendations and reminders. I really like this video because it suits an all over body workout for someone like me who is short of time to just do a couple of body parts and spending long hours at the gym because I sure don't have time with everything else going on in my life!!

Hey thanks for this one mate. Full knee reconstruction. This has given me some great new exercises that work the muscles I need without direct pain.

jeff the type of dude to do face pull and face push to prevent muscle imbalance.

No cap! Jeff. Thank you. I been putting all this twelve into my work outs during the week. Guess what! I went from doing zero pull ups to 3 sets of 5 ! In less than a month.

@JohnSmithAnythingChannel

2 жыл бұрын

How?!

@Traviolie

2 жыл бұрын

@@JohnSmithAnythingChannel add the bands to help assist.

I think being mindful and knowing your limits while doing each exercise is the key, having said that, these are the best routines, you are the best I just follow your recommendation and my PT. I had a major back surgery ( 3 level fusion) last year and now I am doing all of these routines. I started with 5 ib weights about 6 months ago and I have passed 135 bench press I am 67 years old.

Excellent video, Jeff. You covered the basics and fundamentals extremely well.

I'll add this 12 curl variations to my split. Thanks Jeff

@mysteryupdates929

2 жыл бұрын

Ace 🤣

This guy is all that , great delivery and knowledge

That's one of your best ever videos, in my opinion, and I've seen a lot of them. Succinct and yet informative, especially with the alternatives.

It is now January 1, 2022. My daily workout program consists of 49 must-do exercises. I now work out 25 hours a day. I am the epitome of human physique. Thanks Jeff!

The deadlift is SO awesome this helped me get ripped in the 5 rep range, about 25-30 total reps , safety first perfect form, you can do nothing better than 30 high quality heavy weight deadlifts , every thing else is almost an accessory to the deadlift. I love too, the DB push press. This is an underrated exercise you see almost NO one in the gym do (except me :) ) . Also requires perfect form tight core, a beauty of an exercise, thanks Jeff

Thanks dropping the knowledge. Back issues kept me away from squats and deadlifts but I'll find a variation that will work for me. My goal is to bring in the face pull, pull up to my workouts.

Great list, coach! Thank you.

Forgot to do my facepulls last week & Jeff appeared and personally beat the shit out of me with both arms to prevent imbalance

@frostedbutts4340

2 жыл бұрын

That's nothing, he literally pulled my face right off

You’re the best! Many thanks!

This is my favorite video of all videos on this channel. I watched all of Atlean X videos. I LOVE this content. Jeff is an amazing person and deserves the respect from all.

Helped alot. Been looking for back lower,hip,tail bone area. Ty Jeff. Really appreciate it especially from a physical therapist standpoint.

You and Jesse should've have sang the '12 types of Exercises' like the '12 days of Christmas'......You know to go with the holidays

Thanks for the info on inguinal hernia. I was admitted to ER dept on Wednesday with it blown through & a pain I've never experienced in fact 10x worse than the appendectomy op I had a few years ago. They got my pain under control with morphine but now awaiting a mesh op but must admit find myself anxiety ridden but your vid gave me hope & I send you my thanks for this guys.

@firstnamelastname6699

2 жыл бұрын

🤞 hoping everything goes smooth for u, u got this 🤙

@willmcallister8464

2 жыл бұрын

@@firstnamelastname6699 Thanks mate, currently bricking it as way out of my comfort zone but hoping it gets resolved asap

@matyaskvapil7674

2 жыл бұрын

@@willmcallister8464 You'll be fine! :)

Man, thank you, I love how you include “with things around the house” options. I’m a single dad, and I can’t or don’t want to pay for a gym membership. I do it Balboa style. Thanks! I’m subscribed.

Great line up of basic must do’s… thanks again, coach!

Slightly surprised there wasn't a carry and a rotational core exercise to chalk off all the basic movement patterns - I'm going to take your point about push-ups and external rotation exercises though and chuck them into my current programme.

@MVProfits

2 жыл бұрын

I started focusing on rotational core exercises because of him... and it has worked, no doubt.

@JohnSmithAnythingChannel

2 жыл бұрын

I don't care if you're British or not. It's "program".

*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/12-must-do-exercises If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

@RealDrox

2 жыл бұрын

*“Congrats to everyone who is early and who found this comment”🏆*

@lonewolf3070

2 жыл бұрын

Dam to late

@kaze5417

2 жыл бұрын

Bruh again....

@dublulink1651

2 жыл бұрын

Hello

@keerthibaskar3371

2 жыл бұрын

Damn 21 second from india time is 12 am man

I have personally never felt it in my chest when I bench. But Jeff had variation where you set up a bench at the cables and do a bench using the cables and I absolutely feel my chest light up when I do that

Hey Jeff, I'm curious to hear your thoughts on the knees over toes guy's program. The advanced progressions for some of the KOT exercises suggest that moving through deep ROM has benefits, as demonstrated in his videos (once you have progressed to this strength/ability level). What's your take from a physical therapy POV? Do these deep ROM exercises have the potential to fix joint (e.g., knee) trouble, etc.? Thanks.

@brianbentz9143

2 жыл бұрын

It’s good make sure you follow the principles of progression without pain.

@RapFoLife

2 жыл бұрын

absolutely

@earthlingx5267

2 жыл бұрын

in past squat vids, he debunked the myth that: "you should not let your knees go past your toes".. he said that forcing to achieve this unnatural joint position may ironically create more stress on the knee and/or hip joints..

Not subscribing or liking is killing your gains

Taking my workout to the next level thank you for the exercise breakdowns. Make everything count 2022!

Checked all 12 off. Well 11.5, I don't do push-ups all that often. In any event, learned a ton from these videos! Thanks!

1:32 the trainer at my gym won't let me do this exercises because he says I could ruin the cushions of the bench (yes, even putting the heel of my gym shoe and protecting it with a piece of paper). Jesus.... the owner of the gym even has to complain when I replicate a kettle bell exercise you have in your own program (the fast exercise bending the knees every rep). I do it exactly as you say and he tells me I'm doing it wrong. Then I show him your clip and goes: ay, yes, but he's doing a variation of it. But that's what I'm doing, genius. Same goes for the rubber band exercise for the rotator cuff...a younger trainer tells me to grab and pull it rotating my fist 90 degrees outward instead of having the fist in a normal vertical position and pulling, like you show in your clip.

Dips: "Am I a joke to you?"

@GuerrillaNature

9 ай бұрын

Jeff: DIPends how you're being done. 😂

@lucacrasuc5927

9 ай бұрын

@@GuerrillaNature😂

@Rory626

7 ай бұрын

Great exercise but not essential. Easier gains from bench pressing and gentler on the shoulders

@Will-ts5ij

7 ай бұрын

Dips are overrated. Good for triceps, chest only the lower part is being worked which is already the most developed in most trainees and front delta like bench press. Furthermore it puts a lot of strain on the elbows if you add weight and especially on the sternum. People that do calisthenics have good triceps because they do a ton of dips but their chest still is trash most of the time.

@Amir-cl5wr

5 ай бұрын

Exactly

Great all around exercises for a great overall workout! Thanks Jeff!

I love that you have physical therapy as your background. Makes me trust you above all other fitness KZreadrs

"You can take the lunch in any direction you want" M'kay 🤷

what the list actually should look like 1. Facepull 1:00 2. Facepull 2:12 3. Facepull 3:16 4. Facepull 4:15 5. Facepull 5:00 6. Facepull 6:10 7. Facepull 6:40 8. Facepull 7:55 9. Facepull 9:06 10. Facepull 10:30 11. Facepull 11:53 12. Facepull 12:49

"There is allways a way if you are willing to fight it!" - brilliant 👏😊

Fantastic video. I'm incorporating the rotator cuff exercises right away, plus will add some negative (cheats) to my bicep curls.

Nice list Jeff I agree with all of those, although there is one you left out, this list should contain 13 exercises. Leg Curls are very important for preventing hamstring injury as well as building robust, resilient knees. If one only trains hamstrings through hip hinges, and neglects the knee flexion component of them, they will be sorry in the long run.

@Roel93

2 жыл бұрын

I can attest to that. I used to think that deadlift was enough for the hamstring until I got injured somewhere around the knee. Never had a knee injury again since I started curling these bad boys.

@johannduplessis3467

2 жыл бұрын

You can do a romanian or stiff legged deadlift to overload the hanstrings but if you have access to a gym then you should be doing some isolation exercise.

@Roel93

2 жыл бұрын

@@johannduplessis3467 What he's saying is that with the (Romanian/stiff legged) deadlift you're only doing the eccentric stretching of the hamstrings. You need to do some concentric flexing work as well to fully balance the posterior part of the leg out.

Next: how this 12 exercises are killing your gains.

I love the combination of resistance bands and dumbbells for bicep curls. GREAT recommendation!

Great advice with plenty of alternatives ✅ It will be a great asset to my routine 🤸 Appreciate you sharing the knowledge 🙏🏾 Salute ✊🏾

Back Squat 1:00 Deadlift 2:12 3. Bench Press 3:16 4. Pull Up 4:15 5. Facepull 5:00 6. External Rotation 6:10 7. Lunges 6:40 8. Push Up 7:55 9. Overhead Press 9:06 10. Lying Tricep Extension 10:30 11. BB Curl 11:53 12. BB Row 12:49

@homayunarbabi537

Жыл бұрын

1:00 2:12 3:16 4:15 5:00 6:10 6:40 7:55 9:06 10:30 11:53 12:49