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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/22002517Some 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 →
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https://www.youtube.com/watch?v=xLikAVQTKqc-------------------------------
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IN THIS VIDEO ▹
My Supplements
‣ www.PEScience.com
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RISE Clothing
‣ www.rise.ca
‣ Use discount code JEFF10 to save 10%
RISE Signature Shirt Army Green
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MY HEIGHT ▹
I'm 5'5 but ask anyway (:
About the Site 🌐
This site provides links to random videos hosted at YouTube, with the emphasis on random. 🎥
Origins of the Idea 🌱
The original idea for this site stemmed from the need to benchmark the popularity of a video against the general population of YouTube videos. 🧠
Challenges Faced 🤔
Obtaining a large sample of videos was crucial for accurate ranking, but YouTube lacks a direct method to gather random video IDs.
Even searching for random strings on YouTube doesn't yield truly random results, complicating the process further. 🔍
Creating Truly Random Links 🛠️
The YouTube API offers additional functions enabling the discovery of more random videos. Through inventive techniques and a touch of space-time manipulation, we've achieved a process yielding nearly 100% random links to YouTube videos.
About YouTube 📺
YouTube, an American video-sharing website based in San Bruno, California, offers a diverse range of user-generated and corporate media content. 🌟
Content and Users 🎵
Users can upload, view, rate, share, and comment on videos, with content spanning video clips, music videos, live streams, and more.
While most content is uploaded by individuals, media corporations like CBS and the BBC also contribute. Unregistered users can watch videos, while registered users enjoy additional privileges such as uploading unlimited videos and adding comments.
Monetization and Impact 🤑
YouTube and creators earn revenue through Google AdSense, with most videos free to view. Premium channels and subscription services like YouTube Music and YouTube Premium offer ad-free streaming.
As of February 2017, over 400 hours of content were uploaded to YouTube every minute, with the site ranking as the second-most popular globally. By May 2019, this figure exceeded 500 hours per minute. 📈
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