ATG Split Squats: Mobility For Longevity in Your Workout Routine
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ATG Split Squats: Mobility For Longevity in Your Workout Routine
38.3K viewsApr 4, 2023
TikTokmovementgems
Andrew Elkhouly on TikTok
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Andrew Elkhouly on TikTok
Feb 1, 2023
TikTokmovementgems
Andrew Elkhouly on Instagram: "You can find the pain free exercise progressions of all the movements mentioned in my free skool community, Movementgems Transformations, linked on my profile. Youre so much more capable than you think."
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Andrew Elkhouly on Instagram: "You can find the pain free exercise progressions of all the movements mentioned in my free skool community, Movementgems Transformations, linked on my profile. Youre so much more capable than you think."
77.4K views6 months ago
Instagrammovementgems
Andrew Elkhouly on Instagram: "Unlocking tight hips is some of best ROI of time spent in the gym. It doesn’t matter if your goal is hypertrophy, longevity, injury resilience, or athleticism. A baseline of hip ability will go a long way. There are more low hanging fruit of hip ability, but getting your groin, hip flexors, and hamstrings right is a great start. Never push through pain, and always find the level you’re capable of. My page is dedicated to helping you find that level, no matter where
Andrew Elkhouly on Instagram: "Unlocking tight hips is some of best ROI of time spent in the gym. It doesn’t matter if your goal is hypertrophy, longevity, injury resilience, or athleticism. A baseline of hip ability will go a long way. There are more low hanging fruit of hip ability, but getting your groin, hip flexors, and hamstrings right is a great start. Never push through pain, and always find the level you’re capable of. My page is dedicated to helping you find that level, no matter where
133.4K views6 months ago
Instagrammovementgems
Andrew Elkhouly | When your goal is muscle hypertrophy, it is considerably safer to take isolation movements to failure than compound exercises - as a... | Instagram
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Andrew Elkhouly | When your goal is muscle hypertrophy, it is considerably safer to take isolation movements to failure than compound exercises - as a... | Instagram
Nov 11, 2022
Instagrammovementgems
Everything you need to know about how to wobble board to improve ankle strength in 4 steps: 1. 10-10-10… Method: If just starting out, only focus on up and down, and side to side reps. 1 rep = back and forth. This way, you can build a base before worrying about semi-circles - which require more strength, technique, and mobility. Once ready for semi-circles, add them to the mix by performing 10 reps up and down, 10 reps side to side, 10 reps inside semi-circle, 10 reps outside semi-circle, and re
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Everything you need to know about how to wobble board to improve ankle strength in 4 steps: 1. 10-10-10… Method: If just starting out, only focus on up and down, and side to side reps. 1 rep = back and forth. This way, you can build a base before worrying about semi-circles - which require more strength, technique, and mobility. Once ready for semi-circles, add them to the mix by performing 10 reps up and down, 10 reps side to side, 10 reps inside semi-circle, 10 reps outside semi-circle, and re
49.8K viewsMay 13, 2024
TikTokmovementgems
Andrew Elkhouly on Instagram: "Tom Platz, now 70 YEARS OLD, still holds squat clinics to this day. He has said during interviews he has never had a knee injury - and if this isn’t one of the best examples of success leaves clues, I don’t know what is. If you’re going through knee issues, you should not be starting with these kinds of movements. But they absolutely should be the end goal if you want to achieve strong healthy knees for life. These movements are achieved by patiently progressing in
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Andrew Elkhouly on Instagram: "Tom Platz, now 70 YEARS OLD, still holds squat clinics to this day. He has said during interviews he has never had a knee injury - and if this isn’t one of the best examples of success leaves clues, I don’t know what is. If you’re going through knee issues, you should not be starting with these kinds of movements. But they absolutely should be the end goal if you want to achieve strong healthy knees for life. These movements are achieved by patiently progressing in
684K views7 months ago
Instagrammovementgems
Andrew Elkhouly on Instagram: "While lots of people may think reverse Nordics are useless, I believe they actually demonstrate very resilient quad tendons But feel free to debate otherwise in the comments, I’m all for it How I see it is during a reverse Nordic, you’re loading your quad tendon with your full body weight - which is no easy feat There was a point in my life where I never squatted below 90 degrees, only wore knee sleeves, and I’d wonder why I had a massive amount of quad tendinitis
87.5K viewsJan 11, 2024
Instagrammovementgems
Andrew Elkhouly on Instagram: "“You are as young and healthy as your spine is strong and supple.” This is how anyone can begin progressing towards a deep Jefferson Curl for more spinal ABILITY. If desirable, one can practice their current capable level multiple times per week. But once a full weighted Jefferson Curl is reached, it can be continuously improved or maintained with just a single session a week. Feel free to DM me any questions or drop it below For more movement gems, check out my Yo
5.9M viewsOct 7, 2022
Instagrammovementgems
Andrew Elkhouly on Instagram: "As we near truth, solutions almost always simplify Why would we expect to have a pain free lower back if you’re not using your lower back and core in all its capabilities? Here are some alternate, accessible movements for each function: 1. Spinal Extension: Seated Good Morning, Romanian Deadlifts 2. Spinal Flexion: Elephant Walk, Round Back Extension, Cable Pancake 3. Abdominal Flexion: Knee Raises, L Sit, Machine Ab Crunch 4. Abdominal Extension: Dragon Fly, GHD S
488.8K viewsMay 5, 2024
Instagrammovementgems
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Andrew Elkhouly on Instagram: "Comment HOME and the free PDF will take care of the rest."
6 months ago
Instagrammovementgems
Andrew Elkhouly on Instagram: "Pay attention to the muscle groups shown in this video. Your spinal erectors, QLs, abdominals, hip flexors, & piriformis. If the muscles that connect to your lower back are weak and tight, you’d have to be LUCKY not to have back issues. Get these muscles strong and mobile to take luck out of the equation. Start slow and at your own pain free level. But never stop chasing more pain free ability. You have so much more potential than you think. If you don’t want to ma
1.5M views6 months ago
Instagrammovementgems
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Andrew Elkhouly on Instagram: "Tib training is NOT a new concept! It’s origins come from the legendary Bob Gajda, the genius behind the original tib bar. Gajda, a fitness pioneer, bodybuilding Mr. America 1966, and Ph.D., not only revolutionized leg training but also introduced us to PHA (Peripheral Heart Action) training PHA training alternated exercises of different body parts in a circuit style to keep continuous blood flow in the body, with minimal rest. An example of this would be how Gajda
74K viewsJan 6, 2024
Instagrammovementgems
Andrew Elkhouly on Instagram: "J curls are high risk high return when progressed prematurely. Without knowing someone’s past, this is the simplest check list I teach to minimize the risk of j curls, while still gaining all the benefits of resiliency. 1. Pain free full ROM cat cow 2. Pain free high elephant walk 3. Pain free low elephant walk 4. Pain free BW j curl 5. Pain free weighted j curl I personally stop at around 25% to keep this a mobility exercise, while others build even crazier levels
227.6K views7 months ago
Instagrammovementgems
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Andrew Elkhouly on Instagram: "Your quadratus lumborum (QL) muscles are one of the lowest hanging gems of lower back health Strengthening AND stretching them is what leads to effortless side-to-side spine movement. And this is easy to see why when looking at the anatomy of the QL Best of all, anyone can get started beefing this area up with no equipment. QL planks play an important role in the bodyweight program I’ve developed, and something I wish I knew about years ago To learn more about what
191.8K viewsDec 25, 2023
Instagrammovementgems
Andrew Elkhouly (@movementgems) • Instagram photos and videos
Aug 14, 2022
instagram.com
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Effective Ankle Training Techniques for Stronger Legs
60.7K viewsDec 5, 2023
TikTokmovementgems
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Calf Exercises for Improved Lower Leg Strength
13.4K viewsDec 1, 2022
TikTokmovementgems
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Andrew Elkhouly on Instagram: "I had too many groin strains to count throughout my life. It’s fair to say I wouldn’t wish them on my worst enemy. Groin strains are up there with neck and foot issues because you feel them with every small movement you make. A well functioning groin is an insurance policy. Get a baseline level of strength and flexibility in these 2 movements, and you drastically decrease the probability of a future occurrences. Here’s how to progress: Strength - 1. Bent Knee Copen
410.6K views7 months ago
Instagrammovementgems
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Achieve Pain-Free Mobility for Better Fitness
12.3K viewsMay 2, 2024
TikTokmovementgems
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My exact protocol for world class hip flexors: 3 sets of L Sit max time holds, or L Sit March, 2x a week Once 20-30 second L Sits are possible from the floor, one of the two weekly hip flexor sessions should be replaced with a weighted exercise - part 2 will cover this L Sits are one of my top recommended exercises EVER because they can be improved by anyone anywhere, and address the same muscles that atrophy over years of sitting. They are part of ATG Zero, a program by @@athletictruthgroup des
143.7K viewsJan 29, 2023
TikTokmovementgems
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A Beginner’s Guide to Reverse Nordic
371.4K viewsOct 1, 2023
YouTubeMovementgems
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Andrew Elkhouly on Instagram: "Adding Cross Bench Pullover 1-2x a week can be an excellent tool for those sitting 8+ hours a day It’s often more comfortable to sit rounded over in “bad posture”… and that’s okay! The key is to be strong and pain free in BOTH positions and not be locked in one posture or another Exercises like the cross bench pullover allow someone to start accessing pain free range in their upper spine they may have lost from years of sitting accumulating “You’re only as young as
21.7K viewsSep 4, 2023
Instagrammovementgems
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How I Built World Class Hamstrings (3 Steps)
61.6K viewsJun 6, 2023
YouTubeMovementgems
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Every Branch of Calisthenics Explained in 17 Minutes
51.5K views2 months ago
YouTubeNicky Lyan
6-Step Hip Flexibility Checklist: Improve Your Range of Motion
186.3K viewsDec 12, 2023
TikTokmovementgems
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Improve Ankle Mobility with These Essential Exercises
171.6K viewsNov 29, 2023
TikTokmovementgems
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Repost @movementgems The concentric portion of an exercise refers to when the work is done and the targeted muscle becomes flexed and shortened. The eccentric portion refers to the negative/lowering and the targeted muscle becomes lengthened Notice the relationship between these two movements: BOTH are performing hip flexion during their concentric phase, which makes them both hip flexion exercises by definition The million dollar difference is one is long range and one is short range, terms I o
2.3K views5 months ago
FacebookKnees Over Toes
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Strength Your Hips 6 Ways
109.8K viewsMay 6, 2024
YouTubeMovementgems
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(Check out his page, all the content is this good!) From @movementgems Long range exercises means the targeted muscle is stretched, or long, during the hardest portion of the movement Short range exercises mean the targeted muscle is flexed, or short, during the hardest portion of the movement Every muscle in our body has a spectrum of motion where on one side is completely flexed, and the other side completely stretched Squats and deadlifts can be considered “mid range” exercises because the qu
3.7K views5 months ago
FacebookKnees Over Toes
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