I did get skill share a couple of weeks ago when the last sponsor video came out. I like it. It's better than hundreds or thousands of dollars on courses.
Thank you for such a thorough video, Justina! I swear your videos have helped me unlearn so much of the crap I learned over the years around exercise and nutrition, to the point where I was torturing my body. Your videos saved my sanity. I have a long way to go with my fitness, but you’ve put me on the right track! Hugs!
I am totally gonna try Elevated Bridge, Offset Racked Hold and a Single Leg Stand. I'm teacher and I work with tiny human beings, mostly just under 2 years of age, so I'm always bending and squatting and lifting. Loved this video
I love videos like this! I would love to know more about shoulder form, stability and mobility, especially for people with scapular dyskinesia (aka me😅) Proper shoulder form during upper body exercises is so confusing to me and I am afraid I am actually making things worse. Do I always have to retract my shoulders as far as possible, even when doing shoulder presses, Arnold presses or front/side raises or even during bicep curls (which is currently do and it feels weird)? I know you have to really retract the shoulders in chest presses, but with every other exercise for the upper body (focussing on shoulders, back, arms) I actually have no idea where my shoulders are supposed to be (same goes for internal/external rotation of the shoulder during the movements). Thank you so much!
Hey! It sounds like a physical therapist is more equipped to help answer your questions around scapular dyskinesia since that's out of my scope. But I do have a free shoulder stability and strength workout here on youtube!
I would love some content on joints! Stability, strengthening, range mobility etc. I struggle with my wrists and have a similar ankle issue as yours. I have been doing Kinstretch at a local studio for a while now and the classes have helped.
I've been LOVING the goblet clean in our weekly classes. It's definitely my favorite. I feel like I've done the last one in class with you, but in dumbbell form. Wouldn't mind a breakdown of it with a strap like you showed. A video showing your favorite exercises to do with a resistance strap(s) might be good...
Yessss pallof press! My trainer always programs these in my warm up and they feel so good! The same good feeling I get from banded dead bugs. Good core connection
This will show my age but when I got my qualification back in 98 my tutor always quoted ‘KISS’ Keep it Simple stupid - it stuck & when I’m tempted to add too much in or get too fancy pants, it reminds me to go back to basics. Love your content
This is absolutely wonderful. Thanks for the real content and not stuff like that vshred trash! Passing this on to my Mother Inlaw who just turned 74 and is really in great shape but struggles with core, power, glutes and all the things nobody ever talks about like you do. Going to have to implement these in my routine especially after 3 knee surgeries one of which has been replaced! I struggle finding those core and resistance workouts that are not hard on joints or impacting them negatively .🙌🏻👊🏻
Video idea - what to do when you're not having fun? I love lifting but everyone goes through ebs and flows. I'm trying to find a new "fav exercise" or goal since i'm dealing with an injury, I'm a bit limited and can't do the big lower body movements. I find that "leg days" are now boring. I'd love to find a new "big goal" or just some way to make mixing in all the little things (like these recs) fun again, not an odd mix of boring and overwhelming. does that make sense? Loved this vid, as always!
Is there a specific skill or activity you've been wanting to learn? Turkish get up? Swimming? Pickle ball? I'd recommend adding in or even replacing your current training with something fun instead :)
I enjoy doing the Pallof press with my personal training clients. They see me demonstrate it and think it looks easy…and then they do it. It always brings a smile to my face :)
I love this. I love revisiting movement variations that I forget about. I like changing up my assessory lifts every few months because needs change and I get bored with doing the same thing. Also, everything is a core exercise, because if it's not engaged I'm confused.
Awesome video as always. I totally agree with you on all exercises. And specially on static/isometric contractions, they are super important and so good. I simply can't believe that some "trainers" say it is worthless. Glad you point them out. Good stuff
could you do the bottoms up press by holding just one end of the dumb bell so it's balancing in your hand, instead of holding the handle? Assuming it's small enough that you can get your fingers around the end of course.
I think you mean swings and cleans :) For swings I would start with something around 20 pounds and for cleans closer to 15. But it also totally depends on your current strength!
Wow this was so informative!! I always learn something useful from your videos Justina! I definitely need work on my shoulder stability, im finding that along with strength training, yoga is really helping with stability and mobility in general 😊
Can you do a video on core stabilizing/anti-rotation exercises like the Pallof press? I've been doing the Pallof press for a bit and I like it but I'm not sure how to progress it.
Glutes bridges: I struggle understanding the dynamic of it. I either use a weight that is too light or end up with the weight slipping down towards my belly/ finding myself keeping the weight with hands so that I’m not working glutes at full capacity..so this is the one I’d like to understand better 😊thanks
@@JustinaErcole yes I actually perform them, I thought they were to be considered two different exercises though, not one the evolution of the other.. thanks for clarifying it 🙂 out of curiosity, any reason someone may want to choose bridges vs hip trust?
@@giuliaduminuco1757 They're technically two different exercises, but they both train the glutes in the shortened position. And you're simply able to add more weight to your hip thrusts (and get more ROM) due to the set up of it. So I always think of it as a progression, but that's just me :) And in terms of choosing one over, I honestly think it comes down to goals, enjoyment, strength, and access to equipment like pretty much any other exercise. Hope that helps!
I love pallof press, but have a hard time cueing for clients. I’ve struggled with clients feeling it in mostly in their arms. Boggles my mind. Suggestions?
Great! If you’re looking to train power, you could do goblet cleans (seen in this video) with a weight that’s challenging for 1-10 reps. For endurance, same exercise but lower the weight and work for 12+ reps.
Thank you so much Justina for sharing these gems! I can say from personal experience that implementing these movements is a real game changer and I'm happy you've shown me some new exercises to try here! Btw I have hypermobile her danlos syndrome and I was wondering if you could share some tips on exercises that could help? Strength training and functional training are making a huge difference but I wish I could have more knowledge on what to do not to make my ACLs tear again or my shoulders pop out of place 💖 sorry for the long comment and awkward request but I trust your knowledge so much
No one's favorite plank 😂 lol so true. Also it would be cool to see the opposite of this video! Overrated exercises that you feel aren't as great as influencers or social media makes them out to be ❤
Can you please go over the BMR and how to figure out how many calories to deficit? I am so confused, I thought I understood it until I stopped losing weight (I think I was cutting too much). I also heard that: goal weight x10 was correct. It's so hard hearing so many different things. I just want to challenge myself and be consistent in my progress.
Hey! I’ve made multiple videos on this actually. If you search my name and BMR, they’ll pop up. But remember that A) “plateaus” are normal and you just have to keep going but also B) your body will adjust to your deficit over time, which is why you don’t want to be in one forever and C) the calculators online are super inaccurate.
@JustinaErcole Thank you so much! 🙏🏼 Will do! Also, really appreciate your content. It reminds me of the info I gleaned from my previous personal trainer and the fact you offer your guidance for free here is most appreciated for people like me who can no longer afford a PT. And you're 100% right about simple exercises; I found that out at a young age. Those "simple" exercises can really burn as we engage the muscles we're supposed to.
ok yes please on the shoulder and wrist strength video. I promise to watch it at least 5 times 😭
Noted!
I second this comment!
I also have a 30 min shoulder stability & strength workout free on here!
Agreed when I ride my bike my wrists hurt pretty sure I need more strength in them! Who would have thought 😂🤷🏻🤦🏻♂️
Please Justina break all of then one by one. Specially the last one.
Noted!
I did get skill share a couple of weeks ago when the last sponsor video came out. I like it. It's better than hundreds or thousands of dollars on courses.
Amazing!!
Yes! I would love more shoulder stability exercises!
Noted! I also have a 30 min shoulder strength and stability workout on this page :)
Yep!
So impressed by how steady you are lifting that kettlebell upside down
Thank you for such a thorough video, Justina! I swear your videos have helped me unlearn so much of the crap I learned over the years around exercise and nutrition, to the point where I was torturing my body. Your videos saved my sanity. I have a long way to go with my fitness, but you’ve put me on the right track! Hugs!
I’m so happy to help! ❤️😭
I feel the SAME way.
You, You’re underrated Justina! Love your videos 😊
awww thank you!
I am totally gonna try Elevated Bridge, Offset Racked Hold and a Single Leg Stand. I'm teacher and I work with tiny human beings, mostly just under 2 years of age, so I'm always bending and squatting and lifting. Loved this video
I hope you enjoy!
I love videos like this!
I would love to know more about shoulder form, stability and mobility, especially for people with scapular dyskinesia (aka me😅)
Proper shoulder form during upper body exercises is so confusing to me and I am afraid I am actually making things worse. Do I always have to retract my shoulders as far as possible, even when doing shoulder presses, Arnold presses or front/side raises or even during bicep curls (which is currently do and it feels weird)? I know you have to really retract the shoulders in chest presses, but with every other exercise for the upper body (focussing on shoulders, back, arms) I actually have no idea where my shoulders are supposed to be (same goes for internal/external rotation of the shoulder during the movements).
Thank you so much!
Hey! It sounds like a physical therapist is more equipped to help answer your questions around scapular dyskinesia since that's out of my scope. But I do have a free shoulder stability and strength workout here on youtube!
Really liked seeing you talk about these. The first time I went to a personal trainer he had me do almost all of these!
I love that!
I would love some content on joints! Stability, strengthening, range mobility etc. I struggle with my wrists and have a similar ankle issue as yours. I have been doing Kinstretch at a local studio for a while now and the classes have helped.
Noted!
I've been LOVING the goblet clean in our weekly classes. It's definitely my favorite.
I feel like I've done the last one in class with you, but in dumbbell form. Wouldn't mind a breakdown of it with a strap like you showed. A video showing your favorite exercises to do with a resistance strap(s) might be good...
Good idea!
Dude, this was crazy-informative! Thankya J.!!
I’m so glad it was helpful!
Yessss pallof press! My trainer always programs these in my warm up and they feel so good! The same good feeling I get from banded dead bugs. Good core connection
Yesss they’re so great!
Very informative video, thank you! Your hair looks gorgeous too!!
Thank you so much!
I was thinking the same thing!!!
Yes to the shoulder and wrist stability exercises please
Noted! I also have a 30 min shoulder stability workout on here :)
This will show my age but when I got my qualification back in 98 my tutor always quoted ‘KISS’ Keep it Simple stupid - it stuck & when I’m tempted to add too much in or get too fancy pants, it reminds me to go back to basics. Love your content
yes!! KISS is the best. Thank you for being here!
This is absolutely wonderful. Thanks for the real content and not stuff like that vshred trash! Passing this on to my Mother Inlaw who just turned 74 and is really in great shape but struggles with core, power, glutes and all the things nobody ever talks about like you do. Going to have to implement these in my routine especially after 3 knee surgeries one of which has been replaced! I struggle finding those core and resistance workouts that are not hard on joints or impacting them negatively .🙌🏻👊🏻
So glad you enjoyed!
Video idea - what to do when you're not having fun? I love lifting but everyone goes through ebs and flows. I'm trying to find a new "fav exercise" or goal since i'm dealing with an injury, I'm a bit limited and can't do the big lower body movements. I find that "leg days" are now boring. I'd love to find a new "big goal" or just some way to make mixing in all the little things (like these recs) fun again, not an odd mix of boring and overwhelming. does that make sense? Loved this vid, as always!
Is there a specific skill or activity you've been wanting to learn? Turkish get up? Swimming? Pickle ball? I'd recommend adding in or even replacing your current training with something fun instead :)
I enjoy doing the Pallof press with my personal training clients. They see me demonstrate it and think it looks easy…and then they do it. It always brings a smile to my face :)
Hahaha that’s always the best
The bottoms up press has been a go-to for me ever since you showed me that! Thank you!!!!
You're so welcome!
This was so interesting! Thank you so much Justina!
You're so welcome!
Excellent advice! Thanks 😊 I need a video on stretching. Realized how tight my hips are.
I have a few on mobility! Also a specific video on the hip flexors :)
Great video thank you!! And yes to making a shoulder mobility video!
Noted!
I'd love a video on wrist strength!
Noted!
Really appreciate this video. I’ll be programming them for my clients!
Amazing!
I love this. I love revisiting movement variations that I forget about. I like changing up my assessory lifts every few months because needs change and I get bored with doing the same thing. Also, everything is a core exercise, because if it's not engaged I'm confused.
100%!
I used to hate the side plank, now I love it! It makes me feel strong! 💪🏼
Yay!
Awesome video as always. I totally agree with you on all exercises. And specially on static/isometric contractions, they are super important and so good. I simply can't believe that some "trainers" say it is worthless. Glad you point them out. Good stuff
Thank you!
Sorry late to viewing and chiming in but yes to more education on shoulder mobility pretty please! Another amazing and educational topic. Thank you ❤
No apology needed! Thanks for watching :)
I'm at the beginning of the video and I'm gonna predict number 1: Deadbug
...dang
hahahahahaha
could you do the bottoms up press by holding just one end of the dumb bell so it's balancing in your hand, instead of holding the handle? Assuming it's small enough that you can get your fingers around the end of course.
I can’t really imagine how you could keep your wrist from extending though.
fair point @@JustinaErcole
What kettlebell weight would you suggest for a complete beginner
For what exercise(s)?
For kettlebell skills like sweeps and cleans
I think you mean swings and cleans :) For swings I would start with something around 20 pounds and for cleans closer to 15. But it also totally depends on your current strength!
Yes I do 😅 thank you!
Thank for another great video and I agree I don’t see these moves being done at all so would love more info on all the moves.
Sure thing!
Wow this was so informative!! I always learn something useful from your videos Justina! I definitely need work on my shoulder stability, im finding that along with strength training, yoga is really helping with stability and mobility in general 😊
I'm so glad!
This video was absolutely fantastic! You’d better say that about the side plank.😫 I have to also say your hair was TIGHT! I mean….🔥
Thank you so much!
Love these videos!
thank you!
I think i have seen few of these in Natacha's programs :)
I love her stuff!
Hey Justina, could you please make a video about isometrics? Maybe info about their benefits and where they can fit into a programme.
Noted!
Another solid Video 🎉
Appreciate it!
Your hair looks gorgeous
Thank you!
can i just ask do you do a monthly workout calender thanks
I have a whole workout platform!
www.justinaercole.com/members-club
I have weekly workouts and then thirteen 4 week programs :)
Almost First! Excellent video as usual
Haha thanks Joseph!
Would love to see how to progressively build up to a good split squat. Balance is tough for me on this one.
I touched on this in my Bulgarian split squat video!
Thanks - I’ll check it out!!
I love your hair like that- it's slightly different than usual. ❤
Fresh cut and color :)
Can you do a video on core stabilizing/anti-rotation exercises like the Pallof press? I've been doing the Pallof press for a bit and I like it but I'm not sure how to progress it.
Great idea!!
Glutes bridges: I struggle understanding the dynamic of it. I either use a weight that is too light or end up with the weight slipping down towards my belly/ finding myself keeping the weight with hands so that I’m not working glutes at full capacity..so this is the one I’d like to understand better 😊thanks
It honestly sounds like you’ve aged out of them bc you need more weight! Have you tried graduating to hip thrusts?
@@JustinaErcole yes I actually perform them, I thought they were to be considered two different exercises though, not one the evolution of the other.. thanks for clarifying it 🙂 out of curiosity, any reason someone may want to choose bridges vs hip trust?
@@giuliaduminuco1757 They're technically two different exercises, but they both train the glutes in the shortened position. And you're simply able to add more weight to your hip thrusts (and get more ROM) due to the set up of it. So I always think of it as a progression, but that's just me :) And in terms of choosing one over, I honestly think it comes down to goals, enjoyment, strength, and access to equipment like pretty much any other exercise. Hope that helps!
I love pallof press, but have a hard time cueing for clients. I’ve struggled with clients feeling it in mostly in their arms. Boggles my mind. Suggestions?
I always make sure they can feel their core BEFORE they even start pressing. That's the main issue for people with these types of movements :)
Note to self….add to my programming!❤
Love that you have some fun ideas!
100% need more on wrist strength workouts
Noted!
What is the difference between a split squat and a static lunge?
Same thing! But to me "lunge" means you're taking a step, so I don't use that name.
Alternative for wall slams? My gym doesn't have a space to perform this exercise. 🤔
What’s your goal behind programming them? Power? Endurance? Rotation?
Mostly power, endurance a close second.
Great! If you’re looking to train power, you could do goblet cleans (seen in this video) with a weight that’s challenging for 1-10 reps. For endurance, same exercise but lower the weight and work for 12+ reps.
@@JustinaErcole awesome! Going to work this into one of my upper body days!
What are some ways to train power if you work out in an apartment and can't bounce balls against the wall or floor? :)
I made a whole video about power!
th-cam.com/video/ldsGnYsiKbo/w-d-xo.htmlsi=cCmxhJjqCBd5-2pj
Thank you so much Justina for sharing these gems! I can say from personal experience that implementing these movements is a real game changer and I'm happy you've shown me some new exercises to try here! Btw I have hypermobile her danlos syndrome and I was wondering if you could share some tips on exercises that could help? Strength training and functional training are making a huge difference but I wish I could have more knowledge on what to do not to make my ACLs tear again or my shoulders pop out of place 💖 sorry for the long comment and awkward request but I trust your knowledge so much
Hey! That’s actually out of my scope of practice. I would ask your physical therapist instead. Sorry I’m not more help!
@@JustinaErcole thank you 💖 I appreciate your honesty and I appreciate you!
No one's favorite plank 😂 lol so true. Also it would be cool to see the opposite of this video! Overrated exercises that you feel aren't as great as influencers or social media makes them out to be ❤
I think I did a video like that before! I’ll have to take a look :)
Can you please go over the BMR and how to figure out how many calories to deficit? I am so confused, I thought I understood it until I stopped losing weight (I think I was cutting too much). I also heard that: goal weight x10 was correct. It's so hard hearing so many different things. I just want to challenge myself and be consistent in my progress.
Hey! I’ve made multiple videos on this actually. If you search my name and BMR, they’ll pop up. But remember that A) “plateaus” are normal and you just have to keep going but also B) your body will adjust to your deficit over time, which is why you don’t want to be in one forever and C) the calculators online are super inaccurate.
@JustinaErcole Thank you so much! 🙏🏼 Will do! Also, really appreciate your content. It reminds me of the info I gleaned from my previous personal trainer and the fact you offer your guidance for free here is most appreciated for people like me who can no longer afford a PT. And you're 100% right about simple exercises; I found that out at a young age. Those "simple" exercises can really burn as we engage the muscles we're supposed to.
"fun stuff" is very ambiguous when talking about exercise.
Well that’s because everyone has different goals and enjoyments.