Joe DeFranco makes people fast. Really fast. Here Keith Williams runs 9.144m (10 yards) in 1.48seconds, after doing prowler pushes. Thanks to Phil for submitting.
Joe DeFranco has 2 hamstring prehab exercises to share. Upright Sled Walks dragging a sled with a vertical posture will hit the hamstrings better than dragging with a forward lean strike the ground with entire foot, think “pulling the ground back” (fully extending) with every step Eccentric Furniture Slider Leg Curls you get greater glute […]
Joe DeFranco has this little core crusher for you. Slowly roll out on a foam roller.
Just hit a new rep PR on deadlifts on my 531 BBB week 3. What are you doing today? At DeFranco’s Gym people were also getting busy. And Mark Bell celebrates LiftMass with a speed effort day. Speed squats, speed deadlifts and speed bench press.
Try Joe DeFranco’s 3-Way “Shoulder Shocker” Perform: 2-3 sets, 8-12 per movement, no rest between exercises Seated Plate Raise using a 25 or 45-pound weight plate Seated Lateral Raise with light dumbbells – 20 to 25 pounds Seated Dumbbell Cuban Press, strict form (shrug, upright row, an external rotation, shoulder press. And to balance all that anterior […]
Joe DeFranco has a nice drill to improve your explosive jumping power. Dumbbell vertical jump immediately drop the dumbbells and jump over a hurdle finish with a broadjump
Joe DeFranco has some shoulder warm-up movements he wants you to know about. Three super simple exercises that virtually saved my shoulders. All 3 exercises ACTIVATE/STRENGTHEN the musculature of the upper back, external rotators, while lengthening the internal rotators. #WINNING. #1) Lying “Y-Handcuffs” #2) Mini Band Face Pull + External Rotation #3) Mini Band Pull-aparts […]