Fitness

The debate over whether to eat before or after a workout is a personal one. If you’re headed out for a hike on the trails for two hours, you probably want to eat something. You also want to take some snacks and bottled water with you. But if you’re taking a short sprint around the neighborhood, you might not need to fuel up on much. Then there’s the fact that bodies react differently to exercise, with some people needing to eat beforehand and others not so much.

Individual and workout differences aside, finding pre-workout snacks to power through your routine isn’t always a snap. Some workouts require protein, while other regimens run best on a combination of carbs and protein. Whether your snack is ideally light or more substantial can also be influenced by when you plan to hit the gym.

If it’s in less than an hour, go light. An hour or more? You might find you can eat something more substantial than a handful of nuts. For those searching for a go-to list of pre-workout snacks, here are a few ideas.

Protein Shakes

Protein shakes are perhaps one of the easiest pre-workout snacks to have. While you can blend your own, there are a plethora of pre-made options. Flavors range from dark chocolate to vanilla and strawberry. Some brands have also introduced coffee flavors and spiced things up with blends like cinnamon horchata.

Depending on your preferences, you’ll find plant-based, whey-based, and casein-based powders. Some pre-made shakes use plant-based milk, such as almond or soy. Others stick to the traditional reduced-fat or skim milk. If pre-made shakes are up your alley, you can purchase them from a healthy meal delivery service or at the grocery store.  

Making homemade shakes is another option. Have ingredients like dairy or plant-based milk on standby. You can add plain yogurt in place of protein powder if you prefer. Throw in some berries or a banana for flavoring, and you’re set. You could also try adding a dash of spices like cinnamon or nutmeg if you’d like.

Fruit and Nuts

Fruits fuel your body with carbs while nuts add protein. A simple way to get both is through a dried fruit and nut mix, including healthier trail mixes without the candy. You can also find dried fruit and nut bars without a ton of added sugars.

If you’re grabbing a snack less than an hour before your workout, you’ll want to stick to fruits that are easier to digest. Examples include bananas, cantaloupe, and watermelon. Certain nuts are also easier on the gut than others. Think peanuts and almonds instead of pecans and walnuts.

However, you may need to experiment a little to see how your body responds to different fruit and nut varieties. Underlying conditions, such as irritable bowel syndrome, can make pre-workout snack choices more complicated. Any banana may be OK for your friend at the gym, but you may need to stick to the overly ripe bunch.   

Avocado Toast With a Hard-Boiled Egg

Say your workout is scheduled two hours from now. You know you’re going to do cardio for an hour and then do your strength training. You’re going to need something more substantial to power through. Plus, your system will have longer to digest whatever you eat.

In this case, you can go for a more hearty snack like whole-grain toast with avocado and a hard-boiled egg. The whole grains contain fiber, which takes longer to digest. But the extended digestion process means you’ll feel satiated through your workout.

Avocados, of course, give your body an extra boost of calories and healthy fats. It’s enough to keep your body going through a tougher, longer exercise routine. You’ll be less likely to feel the effects of hunger, including lightheadedness.

Naturally, a hard-boiled egg gives your muscles the protein necessary to build tissue and recover after a long session. On strength-training days, it’s good to consume extra protein to help the recovery process. For vegans, you can substitute a spoonful of organic peanut butter for the egg.  

Cottage Cheese Mixed With Fruit

Cheese lover? Cottage cheese mixed with fresh pineapple or strawberries is a lighter pre-workout snack. You’ll get a mix of protein and carbs to keep your workout going strong. This snack is best if you’re going to the gym in the next half hour or so. Lighter snacks like cottage cheese with fruit are also ideal if your routine isn’t going to be too intense.   

You just need something to stop the hunger pains and prevent you from feeling faint. Although you can buy pre-packaged cottage cheese and fruit snacks, you might find they have unwanted added sugars. Buy fresh fruit instead and place it on top of a spoonful of low-fat cottage cheese.

You can also arrange the fruit on the side, eating it separately or combining a piece with each spoonful. Similar to milk, you’ll find cottage cheese comes in whole, reduced-fat, and sometimes skim or non-fat varieties. Which version works best for you will depend on your body, dietary preferences, and underlying conditions.

Whole milk contains more omega-3s, which can reduce inflammation and the risk of metabolic syndrome. Individuals with high cholesterol may want to avoid whole milk, as it can increase those levels. On the other hand, skim milk has more calcium to support bone density. Yet, skim milk may not be beneficial for individuals with acne-prone skin as it has been linked to flare-ups.

Choosing the Ideal Pre-Workout Snack

You exercise to benefit your body, not harm it. Powering through your routine safely means giving your system the fuel it needs. A snack before you hit the gym or neighborhood trails is part of helping your body pass its upcoming endurance test. A mix of complex carbs and protein ensures you have the necessary nutrients to pass plus recover from the test. Before your next workout, remember to snack up to keep going strong.

The Bulgarian split squat is one exercise that many lifters love to hate. The love comes from the unilateral strength and the quad and glute goodness. The hate part is simple: they suck and expose every single lower-body weakness you have. If you’re like me, you do them anyway because the love slightly exceeds the hate, but not by much.

But they are not for everyone. Some lifters struggle with the setup, while others wobble through reps because the elevated rear foot makes it resemble a circus act more than a squat.

If you’re in the market to enhance your single-leg strength without the frustration, you’re in the right place. Here, I will break down what makes the Bulgarian split squat effective and offer five swaps that build strength and size.

What Makes the Bulgarian Split Squat Effective?

You don’t do the Bulgarian split squat because it’s easy; you do it because it works. The move delivers serious results for everyone willing to embrace the pain.

Here’s what makes it effective:

• Unilateral Strength & Balance: The Bulgarian split squat evens out strength imbalances that can throw a spanner in the works for performance in and out of the gym. Each rep demands your total attention.
• Extended Range of Motion: Elevating the rear foot enables deeper hip and knee flexion on the front leg, which in turn makes your lower body work harder to pull you out of the squat hole.
• Joint-Friendly Load: You don’t need heavy weight to achieve a training effect, making it ideal for those looking to protect their lower back while building leg strength.
• Real World Transfer: Whether you’re sprinting, jumping, or stepping out of the squat hole, the BSS boosts leg strength that goes well beyond the gym.

But even with all its benefits, the setup, discomfort, and balance demands can be a dealbreaker. If you’re seeking an alternative without sacrificing your gains, consider the following key factors.

What to Look For In An Alternative

You need an alternative that replicates the Bulgarian split squat’s mix of strength and single-leg dominance.

Here’s what to look for:

Unilateral Focus: A valid alternative trains your legs unilaterally. Doing so ensures the alternative improves balance, reduces strength imbalances, and develops athletic performance.

Glute and Quad Engagement: The BSS is brutal on both your quads and glutes, so any substitute needs to hit those same muscle groups.

More Stability: Let’s face it: The setup for Bulgarian split squats isn’t for everyone. An alternative that eliminates the balancing act while maintaining the same training effect is what you’re looking for here.

Scalability: Great options allow you to adjust tempo, loading, or range of motion to match your training level and goals.

5 Bulgarian Split Squat Alternatives

Here are five alternatives to the Bulgarian split squat that can make leg day easier to bear. But only a little bit.

Front-Foot Elevated Split Squat

Front-Foot elevated split squat variation where the front foot is elevated on a small 2–4 inch platform, increasing the range of motion and stretch on the working leg. It mimics the joint angles of a BSS, offering more stability and reduced rear-leg tension. The front foot elevation encourages deeper hip and knee flexion, giving your quads and glutes all they can handle. Keep your torso upright and your front flat, while controlling the descent and driving through your front foot.

Sets & Reps: 3–4 sets of 10-15 reps per leg.

Barbell Front-Racked Reverse Lunge

This reverse lunge variation involves holding a barbell in the front rack position across the shoulders, which shifts your center of mass. This variation is easier on the knees than Bulgarian split squat, thanks to the step back and front-rack position, which also engages your anterior core and the muscles that count. It challenges your balance like the BSS, so hang on to that barbell. Keep your elbows high, your chest up, and your shoulders down. Don’t rush the setup or lunge, and push through with your front foot to return to the starting position.

Sets & Reps: 3 sets of 6–8 reps per leg.

Trap Bar Split Squat

You perform the trap bar split squat while holding a trap bar using a neutral grip. It keeps the load centered and low, which reduces low back strain and balance demands. This setup allows for heavy loading, but it has a downside: some individuals may struggle to achieve full hip extension due to interference from the bar with the back leg. Keep your torso upright and lower straight down until your back knee hovers just above the floor.

Sets & Reps: 3–4 sets of 8-12 reps per leg.

Zercher Split Squat

The Zercher split squat involves holding the barbell in the crook of your elbows, which challenges your core, posture, and legs simultaneously. The Zercher position shifts the load forward, increasing core and upper back tension while requiring an upright torso. Those factors make it quad-dominant and balance-friendly. Cradle the bar tightly, keep your chest up and shoulders down, brace your core, and descend with control.

Sets & Reps: 3 sets of 8 reps per leg.

Hatfield Split Squat

You perform the Hatfield split squat using a safety squat bar with your hands gripping a power rack or support bars for added stability. With the increased stability, you can focus on depth and loading the working leg. It’s fantastic for adding size and strength to the quads and glutes, rehabbing balance issues, or when shoulder issues prevent you from doing regular barbell squats. Use only enough support to keep steady, rather than pulling yourself up.

Sets & Reps: 3–4 sets of 10–12 reps per leg.

Cycling builds endurance, strengthens the lower body, and delivers one of the best low-impact workouts available. But repetitive motion and long hours in the saddle also take a toll. From sore knees to strained backs, and sometimes more serious accidents on the road, injuries are an unfortunate reality for many riders. The good news is that most cycling injuries can be reduced or managed with smart training, intentional recovery, and safe riding habits.

Why Injury Prevention Matters for Cyclists

Every pedal stroke repeats the same motion thousands of times in a single ride. Over time, that repetition puts stress on the joints and supporting muscles. If posture is off or strength is lacking in key areas, small problems can quickly add up. The most common issues include:

• Knee pain caused by improper saddle height, poor bike fit, or weak supporting muscles around the joint.
• Lower back discomfort from poor posture, long hours in a crouched position, or insufficient core stability.
• Neck and shoulder strain linked to tension from holding the handlebars too tightly or leaning too far forward.

Cycling also presents unique injury risks compared to other endurance sports. Runners often deal with impact-related injuries, while cyclists face more issues from overuse and posture. Cycling presents different injury risks than other endurance sports, which means prevention strategies must be tailored to the demands of cycling rather than copied from other training programs.

Another factor is time in the saddle. Long-distance cyclists can ride for hours at a stretch, and even recreational riders may spend entire weekends on the bike. Small inefficiencies, such as a slightly misaligned cleat or a weak glute muscle, can be magnified over time and increase the likelihood of pain.

Ignoring these warning signs can lead to the development of chronic conditions. Patellofemoral pain syndrome (often called “cyclist’s knee”), sciatica, and persistent neck tightness are common examples of problems that start small but escalate if left unaddressed. Once these issues develop, they can sideline a cyclist for weeks or months, cutting into training progress and fitness gains.

For many riders, injuries are not just painful; they interrupt training progress and limit performance potential. That is why prevention is more than a side focus; it is a central part of a long-term cycling plan. Staying healthy requires a balance of conditioning, proper equipment setup, and attentive training habits. When these elements are in place, cyclists can train consistently, build endurance steadily, and spend more time enjoying the ride.

Training for Injury Prevention

The gym is one of the most effective places to build the strength and mobility that protect cyclists on the road. A strong foundation reduces wear and tear on joints, improves posture, and makes the body more resilient to unexpected stress. Key elements of an injury-prevention training plan include:

• Strength Training: Exercises like squats, lunges, and hip thrusts strengthen the glutes and quadriceps, which power the pedal stroke and protect the knees.
• Core Stability: Planks, dead bugs, and rotational core work help maintain posture on long rides and relieve pressure from the lower back.
• Mobility Work: Dynamic stretches for the hips, hamstrings, and shoulders improve flexibility and reduce the chance of overuse injuries.
• Balance Training: Single-leg exercises and stability ball drills enhance control, particularly when navigating through traffic or on uneven terrain.

While training can reduce the likelihood of overuse injuries, it cannot eliminate the risk entirely. Location and riding conditions play a major role in cycling safety.

For example, Chicago has invested heavily in bike lanes and cycling infrastructure; however, dense traffic and harsh winter conditions still put riders at a greater risk of crashes compared to cities like Portland, Oregon, where protected lanes and milder weather create safer conditions. In contrast, car-heavy regions such as Houston or Miami often report higher collision rates due to limited cycling infrastructure.

These differences show how much a cyclist’s environment influences overall safety. In busy cities such as Chicago, even well-conditioned athletes may face injuries from accidents that training alone cannot prevent. In these situations, consulting a Chicago bicycle accident lawyer can provide valuable support, helping riders focus on their recovery while ensuring their rights are protected.

Recovery Strategies for Cyclists

Recovery is the process by which the body adapts to training and returns stronger. Without it, fatigue builds, performance drops, and the risk of injury rises. A smart recovery plan keeps cyclists consistent, which is often more important than any single workout.

1. Active Recovery

On days between harder rides, light activity helps loosen tight muscles and improve circulation. Easy cycling, swimming, or a short walk are enough to restore movement without adding more strain.

2. Stretching and Mobility Work

Tight hips, hamstrings, and shoulders are common complaints among cyclists. Dynamic stretches before a ride prepare the body for motion, while static stretches afterward help maintain flexibility. Adding mobility drills for the spine and hips also reduces stress on the back during long rides.

3. Nutrition and Hydration

The right fuel speeds up recovery. Protein supports muscle repair, while carbohydrates replenish the energy expended during cycling. Staying hydrated matters just as much, since even mild dehydration can slow recovery and increase soreness. After long or hot rides, adding electrolytes helps replace what is lost through sweat.

4. Rest and Sleep

No recovery strategy works without adequate rest. Muscles repair and hormones rebalance during deep sleep, making it one of the most effective tools for preventing injuries. Consistency is crucial here, as late nights and irregular sleep can undermine the benefits of even the best training program.

When to Seek Professional Help

Soreness that fades after a day or two is usually harmless; however, pain that lingers or worsens requires attention. Ongoing discomfort in the knees, back, or joints may indicate an injury that requires medical attention. Evidence-based resources, such as the essential recovery strategies for young athletes from the American College of Sports Medicine, highlight when recovery routines are not enough and professional evaluation is needed.

Long-Term Cycling Safety Tips

Preventing overuse injuries in training and building a solid recovery routine set the foundation for consistent performance. However, cyclists also need to consider long-term safety on the road and in their overall riding habits. A balanced approach to preparation and awareness reduces risks both inside and outside of training.

1. Bike Fit and Equipment

A properly fitted bike is one of the best defenses against chronic pain. Adjusting saddle height, handlebar position, and cleat alignment ensures the body moves efficiently and minimizes stress on the joints. Investing in quality gear, such as padded shorts and well-fitted helmets, also improves comfort and protection.

2. Road Awareness

Even strong and experienced cyclists are vulnerable to traffic hazards. Staying visible with reflective clothing, using proper lighting, and following traffic laws are non-negotiable safety habits. Riding predictably and avoiding distractions, such as headphones, lowers the chances of collisions.

3. Training Support

Complementary exercises off the bike, including core strength and mobility routines, support better posture and lower injury risk during long rides. For example, incorporating leg swings (front to back) into a warm-up routine improves hip mobility and prepares the body for efficient pedaling.

4. Seasonal Considerations

The weather affects riding conditions significantly. Wet or icy roads demand slower speeds and greater caution, while summer heat increases hydration needs. Adjusting training and equipment for the season ensures safety while maintaining consistency and effectiveness.

Conclusion

Cycling puts the body through thousands of repetitive movements, making injury prevention and recovery essential for long-term performance. Strength training and mobility work build resilience, structured recovery routines keep fatigue from turning into setbacks, and smart safety habits reduce risks both in training and on the road. By combining these strategies, cyclists can ride with greater consistency, confidence, and protection against the challenges inherent in the sport.

Walk into any gym and you’ll see someone hammering out crunches to flatten their belly. Another lifter repping out side bends, trying to “melt away” their love handles. Or someone camped out on the hip abduction machine, trying to slim down their thighs.

They’re all after the same thing—fat spot reduction.

The idea is that you can lose fat in a specific area of your body simply by working that part. If you feel the burn in your abs, you’re burning fat, right?

Wrong.

It remains one of the most persistent fitness myths, and continues to resurface thanks to countless social media charlatans trying to sell useless formulas for those desperate to “shred fat” from their bellies or butts. The term has been around forever, having been passed down from late-night infomercials, old-school gym dudes, and even magazines promising to “blast belly fat” with just a few targeted moves.

Here, with the help of several real experts, we’ll torch the spot-reduction myth once and for all. You’ll learn where it originated, why it persists, what the science says, and what works if you want to lean out.

Origins of the Spot Reduction Myth

This myth didn’t start in a gym or the lab. It began in living rooms, late-night TV—and now on Instagram.

In the early 1900s, so-called “exercise gadgets” were marketed to vibrate, rub, or shake fat off specific body parts. Think belts that jiggled your midsection or rollers that were supposed to “massage the fat away.” Marketers sold these products to women as effortless fixes for “problem areas. But none had scientific backing, but the promise was powerful: you don’t have to change your habits, target the fat, and it’ll disappear.

Fast-forward to the 1980s and ’90s, and infomercials were pumping gadgets that promised to flatten your belly, tighten your thighs, or sculpt your arms with just one magic move. Devices like the “Thigh Master,” “Shake Weight,” and “Ab Circle Pro” made millions, convincing people that fat could melt away right where they exercised.

Today, this myth lives on through social media. Influencers create “10-minute lower belly blasters” routines that promise to slim stubborn areas. The workouts may be legitimate, but the messaging still implies that fat disappears wherever you target it. However, as you will see next, your body doesn’t selectively choose where it burns fat from.

Why Spot Reduction Doesn’t Work

Your body doesn’t burn fat in one area just because you train that area, no matter what that dude with the ripped abs says while performing crunch after crunch. However, Mike T. Nelson, Ph.D., an educator and coach, explains the workings of human physiology.

“When your body needs energy, it doesn’t dip into one tidy ‘love handle’ reservoir only—it pulls from a system-wide network. Fat is stored as triglycerides in adipose tissue and, to a lesser degree, inside skeletal muscle as intramuscular triglycerides. These triglycerides are broken down for use as energy, which enters the bloodstream, explains Nelson.

If you’re still not convinced, you’ll soon be, Nelson warns. “Where that fat comes from isn’t up to you—it’s largely written in your genes,” he says. “Hormones such as insulin, cortisol, estrogen, and testosterone play a role in determining where you store fat and in what order it’s mobilized.”

That’s why some people lose from their face first and others from their hips, despite identical training. However, if you need to address a specific body part, there are steps you can take to enhance its appearance.

The Spot Sculpting Training Method That Does Work

Although you cannot control where you lose fat, you can control where you build muscle, explains Gareth Sapstead, MSc, CSCS, a renowned physique training specialist.

“You can build and shape muscle in targeted areas while losing overall body fat. That’s spot-sculpting—and when done right, it’s the difference between looking “smaller” and looking better,” says Sapstead.

Here’s how it works, according to the trainer.

“Fat loss happens systemically, but muscle growth is local,” Sapstead explains. “You can decide where to build it. Spot-sculpting uses that fact to your advantage. By building muscle in specific regions, you change your body’s visual ratios. You’re not reducing fat from those spots; you’re altering their structure and proportion.”

Sapstead outlines a four-step plan to help you succeed with spot sculpting.

Identify Your Weak Points

What’s missing from your shape? Flat glutes? Narrow shoulders? Soft midsection? Start there. The goal isn’t to “fix” anything — it’s to rebalance and build symmetry.

Prioritize Those Areas in Training Order and Volume

Muscles trained earlier in your session and with more total work get priority for growth.

• Want better glutes? Start with RDLs, hip thrusts, or split squats.
• Need rounder delts? Open with lateral raise or overhead press work.

Train Heavy and for Tension

Spot-sculpting isn’t just isolation fluff. It’s about progressive overload with controlled form.

• Use significant movements like Romanian deadlifts, split squats, presses, and rows.
• Add targeted isolation work where you can create and sustain tension.
• Use tempos, pauses, and a full range of motion to maximize muscle recruitment.

Pair With a Nutrition Strategy That Reveals It

No training method can surpass poor nutrition. A consistent calorie deficit is necessary to lose body fat and reveal the underlying muscle. High protein. Calories kept in check. Performance preserved. When those elements come together, you don’t just get leaner — you get sharper.

Other Training Methods That Work

If you want to lose fat, get lean, and actually see those muscles you’re training, stop focusing only on burning calories in one body part and start doing what works.

Set Up Your Training For Success

Harry Barnes, transformation coach at HB Strength, explains that you’ll look better by training smarter.

“You can’t control which areas lose fat first, but you can create the appearance of a leaner, more athletic body with balanced training. That is, by developing strong shoulders, a thick back, and powerful legs, you’ll create that timeless V-taper shape while keeping volume evenly spread across major muscle groups,” says Barnes.

Training in this way is beneficial for both the body and the soul, says Barnes.

“This approach shifts your attention from nitpicking ‘problem areas’ to celebrating broader progress—a healthful perspective shift that’ll keep you training with self-compassion and purpose for decades,” explains Barnes.

Use Isolation to Sculpt, Not Shrink

You can still do your ab work, glute finishers, and inner thigh moves—but do them to strengthen and shape the muscle, not to melt fat. Use these as accessory work, not your primary fat-burning strategy.

But if you continue to buy into this myth and ignore common sense, here’s what you’re in for.

Possible Outcomes of Training Using The Spot Reduction Method

Believing in spot reduction not only wastes your time but also sabotages your results, motivation, and programming. Here’s what lifters risk by holding onto this outdated idea:

Wasted Time on Ineffective Workouts

If you spend half your workout doing side bends or endless hip abductions expecting to melt fat in one spot, you’re trading real progress for false hope. You’re sweating, yes, but it’s not making a difference in your physique.

Frustration When Results Don’t Show Up

You’re putting in effort, but your problem areas aren’t improving. That gap between effort and results can lead to frustration, inconsistency, or quitting. Believing this myth sets you up for failure from the start.

Reinforced Body Image Struggles

Spot reduction builds on the belief that certain parts of your body are “bad” and must be punished into submission. That mindset fuels toxic training habits and an unhealthy relationship with both movement and your body. Spot reduction is a myth—but smart training, solid nutrition, and consistency are the real deal.

Forget trying to shrink one body part at a time. Train your whole body, fuel it properly, and watch the results show up wherever they’re meant to, everywhere.

When people think about fitness, they often focus on strength, endurance, and body composition. But underlying every physical movement—from a simple walk to a complex Olympic lift—is a web of motor skills. These skills govern how efficiently your body coordinates muscles, senses, and brain signals to execute precise and powerful movements.

In childhood, motor skills develop naturally through play. However, as adults, many lose fine coordination, balance, and movement control due to sedentary lifestyles or repetitive exercise routines that lack skill variability. For athletes, refining motor skills separates average performance from elite execution—enhancing agility, reaction time, and energy efficiency.

This guide explores evidence-based exercises to improve motor skills in both adults and athletes, explaining how coordination, balance, and neuromuscular control can be trained just like strength or endurance.

Understanding Motor Skills in Adults

Motor skills refer to the ability of the nervous system and muscles to work together to produce efficient and accurate movement. They can be categorized as:

• Gross motor skills – large movements involving major muscle groups (e.g., running, jumping, lifting).
• Fine motor skills – precise actions involving smaller muscles (e.g., grip control, hand-eye coordination).

In adults, motor skills often decline due to aging, injury, or repetitive movement patterns. Fortunately, the human brain remains neuroplastic—capable of learning and refining movement through consistent, intentional practice.

For athletes, this means motor skill training can improve technical execution, movement economy, and reaction speed, leading to measurable performance gains. For non-athletes, it enhances balance, mobility, and independence in daily life.

The Science Behind Motor Skill Improvement

Motor learning and skill development depend on several interrelated systems:

1. Neuromuscular Coordination: The ability of your brain to efficiently recruit and synchronize muscle fibers for smooth, controlled movement.
2. Proprioception: Your body’s ability to sense position and movement—essential for balance and control.
3. Reaction Time: The speed at which your nervous system processes stimuli and initiates action.
4. Adaptation: Through repetition and variation, your nervous system refines movement patterns for efficiency and precision.

Scientific studies show that motor skill training enhances cortical activation and neural connectivity, leading to improvements in balance, coordination, and even cognitive performance (Voelcker-Rehage & Niemann, 2013).

Categories of Motor Skill Exercises

To effectively improve motor skills, training should include multiple components:

Each type of training targets a unique aspect of neuromuscular efficiency, making it ideal to combine several forms for a complete motor skill routine.

1. Balance and Stability Exercises

Balance forms the foundation of all motor control. Without stable posture, movement precision suffers. Improving balance strengthens the core, ankles, and proprioceptive sensors in muscles and joints.

A. Single-Leg Balance with Movement

• How: Stand on one leg, keeping your core tight. Extend your free leg forward, to the side, and backward while maintaining balance.
• Progression: Perform with eyes closed or on an unstable surface like a BOSU ball.
• Benefits: Enhances proprioception, ankle stability, and neuromuscular coordination.

B. Stability Ball Rollouts

• How: Kneel with forearms on a stability ball and roll forward, keeping your spine neutral.
• Why: Strengthens the deep core muscles critical for posture and control.

C. Single-Leg Deadlift (RDL)

• How: Holding a light weight, hinge forward on one leg while keeping the back flat and extending the other leg behind.
• Benefit: Builds dynamic balance and posterior chain strength while reinforcing hip control.

D. Slackline or Balance Beam Walk

• Why: Training on narrow surfaces increases proprioceptive challenge, improving ankle and hip coordination.

2. Coordination and Agility Drills

Coordination combines multiple movements into seamless, efficient action. Agility adds speed and direction changes, crucial for athletic performance.

A. Agility Ladder Drills

• Examples: High knees, in-and-out hops, lateral shuffle steps.
• Tips: Focus on rhythm and foot placement, not just speed.
• Benefit: Improves foot-eye coordination and reactive footwork.

B. Cone Drills (T-Drill or Zigzag Drill)

• How: Set cones in a T or zigzag shape and move quickly through them using side steps and pivots.
• Why: Trains change of direction and spatial awareness—vital for sports like soccer and basketball.

C. Cross-Body Movements

• Exercises: Alternating toe touches, cross-crawls, dead bug, medicine ball chops.
• Benefit: Enhances interhemispheric communication between brain hemispheres, improving coordination and rhythm.

D. Jump Rope Variations

• Single-leg jumps, double unders, alternating feet.
• Why: Great for timing, rhythm, and lower limb coordination.

3. Reaction Time and Cognitive Training

Reaction time determines how quickly you can perceive a stimulus and initiate a movement. This is especially critical in combat sports, ball games, and functional performance.

A. Light or Sound Reaction Drills

• How: Use a reaction light system (like BlazePod) or a partner’s verbal/visual cue. React with sprints, jumps, or catches.
• Example: Partner drops a ball without warning—catch it before it bounces twice.
• Why: Improves sensory processing and decision-making speed.

B. Mirror Drill (Partner Reaction)

• How: One person leads, performing quick lateral or forward movements while the partner mirrors them.
• Benefit: Develops reactive agility and anticipatory control.

C. Dual-Task Training

• How: Combine motor and cognitive tasks (e.g., dribble a basketball while reciting alternating numbers).
• Why: Strengthens executive function and real-world reaction ability.

D. Randomized Sport-Specific Cues

• How: For example, a tennis player reacts to random colored lights corresponding to different stroke types.
• Benefit: Enhances neural adaptability for unpredictable game conditions.

4. Fine Motor Skill Exercises for Adults

While often associated with childhood, fine motor skills play a huge role in precision, grip control, and dexterity—vital in sports and manual activities.

A. Hand-Grip Coordination Drills

• Use a grip trainer, or squeeze a soft ball with alternating hand rhythms.
• In sports, practice alternating between heavy grip and relaxed control (e.g., racket or barbell).

B. Ball Toss-and-Catch with Small Objects

• How: Toss and catch a tennis ball with one hand or off a wall at different angles.
• Why: Improves hand-eye coordination and spatial tracking.

C. Finger Dexterity Exercises

• Examples: Piano exercises, finger taps on a flat surface, or manipulating therapy putty.
• Purpose: Refines neural pathways for precision tasks and athletic grip transitions.

D. Writing or Drawing Patterns

• How: Trace geometric patterns or write with non-dominant hand.
• Why: Builds bilateral coordination and neural adaptability.

5. Complex Motor Pattern Training

These exercises integrate multiple planes of motion, joints, and muscle groups—enhancing full-body coordination, control, and athleticism.

A. Kettlebell Flows

• Example: Combine clean → press → reverse lunge → swing.
• Benefit: Builds sequencing skill and full-body timing.

B. Medicine Ball Rotational Throws

• How: Perform side throws against a wall with focus on hip-shoulder rotation.
• Why: Trains coordination, power transfer, and proprioception.

C. Dance or Martial Arts Patterns

• Examples: Boxing drills, Capoeira sequences, or choreographed dance moves.
• Benefit: Requires rhythm, timing, and reactive control—enhancing motor learning adaptability.

D. Olympic Weightlifting Technique Drills

• Focus: Practice snatch or clean movements with light loads.
• Why: High-skill lifts demand motor precision, balance, and intermuscular coordination.

E. Unilateral Loaded Carries

• Examples: Turkish get-up, offset farmer’s walks, or suitcase carries.
• Benefit: Challenges core stability, grip strength, and dynamic balance while under asymmetrical load. They demand constant, subtle adjustments, improving proprioception and coordination under stress.

6. Functional and Sport-Specific Motor Training

Motor skills improve most effectively when trained in context. Integrating them into functional or sport-specific settings ensures better transfer to real performance.

A. Circuit-Based Coordination Training

• Combine jumping, balance, agility, and reaction tasks in one circuit.
• Example: Ladder hops → balance hold → medicine ball catch → sprint start.

B. Reaction-Based Strength Training

• Example: Partner drop squat—react to a visual cue by squatting explosively.
• Adds unpredictability to strength training, improving neural response time.

C. Multi-Directional Movement Drills

• Use cones or resistance bands to create random directional patterns.
• Improves adaptability in unpredictable sports settings.

D. Vision Training

• How: Track fast-moving targets, use focus shifting drills (near-far focus), or play reaction-based video games.
• Benefit: Enhances peripheral awareness and cognitive speed.

Programming Motor Skill Training for Adults and Athletes

For optimal results, motor skill drills should be incorporated 2–4 times per week, ideally before heavy strength or endurance work when the nervous system is fresh.

General Guidelines:

• Warm-Up Phase: Start with basic balance and coordination drills.
• Skill Block (15–20 minutes): Focus on one or two motor skills—reaction, coordination, or balance.
• Cool-Down Integration: Use fine motor or mind-body drills (like yoga balance poses).

Example Weekly Template:

Benefits of Motor Skill Training for Adults

• Enhanced movement efficiency – Less wasted energy during tasks or workouts.
• Improved injury resilience – Stronger neuromuscular control reduces strain.
• Better brain health – Motor learning increases gray matter density and neuroplasticity.
• Superior athletic performance – Faster reaction time and coordination enhance sport output.
• Lifelong functionality – Maintains independence and balance as we age.

Conclusion

Motor skills form the invisible thread connecting the brain and the body. For adults and athletes alike, improving these skills leads to better coordination, faster reactions, sharper focus, and reduced injury risk.

While strength and endurance build capacity, motor skills build control—the ability to direct that capacity precisely and effectively. Whether you’re a competitive athlete, a recreational mover, or simply someone seeking better physical balance and fluidity, incorporating coordination drills, balance exercises, and reaction training into your routine will transform the way you move and perform.

References

1. Schmidt, R. A., & Lee, T. D. (2019). Motor Learning and Performance: From Principles to Application (6th ed.). Human Kinetics.
2. Voelcker-Rehage, C., & Niemann, C. (2013). Structural and functional brain changes related to different types of physical activity across the life span. Neuroscience & Biobehavioral Reviews, 37(9), 2268–2295.
3. Haywood, K. M., & Getchell, N. (2020). Life Span Motor Development (7th ed.). Human Kinetics.
4. Gallahue, D. L., & Ozmun, J. C. (2006). Understanding Motor Development: Infants, Children, Adolescents, Adults. McGraw-Hill.
5. Barnett, L. M., et al. (2016). Childhood motor skill proficiency as a predictor of adolescent physical activity. Journal of Science and Medicine in Sport, 19(3), 267–272.
6. Cignetti, F., et al. (2018). Brain and motor skill learning: The neural substrates of motor learning revisited. Frontiers in Human Neuroscience, 12, 436.
7. Payne, V. G., & Isaacs, L. D. (2017). Human Motor Development: A Lifespan Approach (9th ed.). Routledge.
8. Adkins, D. L., Boychuk, J., Remple, M. S., & Kleim, J. A. (2006). Motor training induces experience-specific patterns of plasticity across motor cortex and spinal cord. Journal of Applied Physiology, 101(6), 1776–1782.

Damien Patrick qualified for this third Olympia Men’s Physique final with a win at the IFBB Southern Muscle Showdown Pro back in October 2024, and with many observers feeling that he’ll bring his best package yet to the Las Vegas stage, Patrick recently shared a “classic” back workout that could help him crack the categories’ top ten.

Patrick earned his IFBB Pro Card at the NPC USA Championships in 2018, and is hoping that 2025 will prove to be his most successful year yet. “Try this back workout on your next training session,” encouraged the 38-year-old, who has more than 300K Instagram followers, and has dabbled in acting but is now doubling down on his bodybuilding and coaching career.

Damien Patrick’s Classic Back Workout

• Wide-Grip Cable Lat Pulldown: 4 Sets, 15, 12, 10, 8 Reps
• Single Arm Machine Row: 4 Sets, 12, 12, 10, 10, 8 Reps
• Dumbbell Row: 5 Sets, 12 12, 10, 10, 8 Reps
• Seated Cable Row: 3 Sets, 8 Pause Reps

Damien Patrick’s Classic Back Workout Breakdown

The bodybuilder began his session with wide-grip cable lat pulldowns. This is a compound pulling exercise that works several muscle groups. While it targets the lats to help give you wings, this move also hits your upper body, biceps, shoulders, and abs, providing plenty of bang for your buck.  Next up was the single arm machine row. Unilateral exercises like this require less weight, but the move often feels heavier as you execute each rep with a single limb. Single arm work is also a great way to work on symmetry and fix any strength and muscle imbalances, making it ideal for Olympia prep. As another multi-muscle group move, it thrashes the lats, deltoids, rhomboids, and trapezius, making for an all-round classic back exercise.

Patrick reps it out further by executing dumbbell rows for this third exercise, blasting his back and forcing it to build back stronger. These rows are another compound exercise that hit all of the major groups including the lats, trapezius, and rear deltoids to sculpt some serious shape into his rear upper body.

Finally, Patrick takes a seat for the final blast of back work, taxing his upper back, lats, and biceps.  Notice that the bodybuilder uses a descending rep scheme for all exercises except for this final one, and makes sure to get the very best out of these seated back rows by adopting a pause at the end of each pull, in order to damage those muscle fibers under extra tension, leading to a heightened sate of hypertrophy when going heavy.

Whether or not this will be Damien Patrick’s most successful year at the Olympia remains to be seen, but with classic workouts like this one, he’s really put his back into progressing his position.

The 2025 Olympia final will take place October 9 to 12 in Las Vegas. For more information click here. 

To follow Damien Patrick’s bodybuilding journey on Instagram, click here. 

Isn’t it fascinating how a well-structured fitness workshop can transform a school or university environment? To create impactful educational fitness workshops, you need to understand your audience’s demographics and preferences, set clear objectives, and select engaging topics. But what’s the secret sauce that makes these workshops not just informative, but truly transformative? As you consider various interactive activities and expert collaborations, you’ll start to uncover the elements that can elevate your workshop from ordinary to extraordinary.

Understand Your Audience

To create effective educational fitness workshops, you need to understand your audience. Start by identifying the demographics of the participants, such as age, fitness levels, and interests. Are they high school students looking for fun ways to stay active, or university students seeking serious training? By knowing who you’re working with, you can tailor your content to meet their needs.

Engage with potential participants beforehand, whether through surveys or informal discussions. This helps you gauge their preferences and concerns. For instance, if you discover that many students are interested in stress relief, consider incorporating mindfulness exercises into your workshop. You can also look at how programs in a k-12 online school structure their wellness activities to get ideas on balancing education and fitness effectively.

Additionally, consider the learning styles of your audience. Some may prefer hands-on activities, while others might benefit from visual aids or lectures. By blending these approaches, you can create a more inclusive environment.

Set Clear Objectives

Setting clear objectives is essential for the success of your educational fitness workshops, as they provide direction and purpose. When you define what you want to achieve, you create a roadmap that guides your planning and execution.

Start by identifying specific, measurable goals that align with the needs of your audience. For example, if you want to improve participants’ knowledge of nutrition, specify how you’ll measure that knowledge, such as through a pre- and post-workshop quiz.

Next, break down these objectives into smaller, manageable tasks. This helps you stay focused and allows participants to see progress throughout the workshop. You might aim for increased participation in physical activities or enhanced awareness of personal health metrics.

Make sure your objectives are realistic and achievable, given the time and resources available. It’s also vital to communicate these objectives clearly to your participants at the outset. This sets expectations and helps them understand the workshop’s value.

Choose Relevant Topics

Choosing relevant topics is essential for engaging your participants and ensuring the workshop meets their needs. When you select topics that resonate with your audience, you’re not just delivering information; you’re igniting passion and curiosity.

Think about the unique challenges and interests your participants face. Tailoring your content to address these issues will make your workshop more impactful.

Consider these emotional triggers to help you choose the right topics:

• Empowerment: Focus on how fitness can transform lives and boost confidence.
• Connection: Highlight the importance of community and teamwork in fitness.
• Health Awareness: Discuss the consequences of a sedentary lifestyle and the benefits of physical activity.
• Fun: Emphasize enjoyable ways to stay active, ensuring participants see fitness as an exciting journey.

Incorporate Interactive Activities

Incorporating interactive activities can considerably enhance the effectiveness of your educational fitness workshops. Engaging participants actively promotes retention and encourages them to apply what they learn.

Start by integrating group exercises, such as fitness challenges or team-based games. These activities not only foster teamwork but also create a fun atmosphere that motivates everyone to participate.

Next, consider hands-on demonstrations. Allow participants to practice exercises or techniques under your guidance. This practical experience helps them understand proper form and reduces the risk of injury.

You could also use technology, like fitness apps or virtual reality, to make learning more dynamic and relatable.

Don’t forget to include discussions and Q&A sessions. These encourage participants to share their thoughts and experiences, making the workshop more relatable and personalized.

Incorporating quick polls or surveys can also gauge participant interests and adapt your content accordingly.

Lastly, provide incentives for participation, such as small prizes or certificates. These can boost motivation and create a sense of accomplishment.

Collaborate With Experts

Bringing in experts can elevate your educational fitness workshops to a whole new level. These professionals can provide invaluable insights, tailored strategies, and the latest trends in fitness.

Collaborating with experts not only enhances the credibility of your workshop but also enriches the experience for participants.

Here are some benefits you’ll gain by partnering with the right professionals:

• Passion: Experts bring enthusiasm that can inspire attendees to take their fitness journey seriously.
• Knowledge: They share cutting-edge techniques and research, keeping your content fresh and relevant.
• Connection: Their ability to relate to participants fosters a supportive environment, encouraging open dialogue.
• Impact: Engaging with experts can lead to transformative experiences that resonate long after the workshop ends.

To find the right experts, consider reaching out to local fitness trainers, nutritionists, or health educators.

Don’t hesitate to invite guest speakers who’ve a track record of motivating and educating audiences.

Plan for Logistics

When planning educational fitness workshops, addressing logistics is essential for guaranteeing a smooth and successful event. Start by selecting a suitable venue that accommodates your expected number of participants and fits the activities planned. Check for necessary equipment, such as mats, weights, or audio-visual tools, and verify they’re available on-site.

Next, set a clear timeline for the event, including setup, the actual workshop, and cleanup. This helps everyone involved understand their roles and responsibilities, reducing confusion on the day of the event. Consider creating a checklist to keep track of tasks leading up to the workshop.

Don’t forget about accessibility. Verify the location is easy to reach and compliant with any necessary accessibility standards. Additionally, think about scheduling breaks to keep participants energized and engaged.

Lastly, establish a contingency plan for potential issues, like bad weather or equipment failure. Having a backup plan helps you address challenges calmly and efficiently.

Promote the Workshops

Effectively promoting your educational fitness workshops can considerably boost participation and engagement. To reach your audience, you’ll want to use a mix of digital and traditional marketing strategies.

Start by leveraging social media platforms to create buzz. Share eye-catching graphics and videos showcasing what attendees can expect. Don’t forget to utilize email newsletters to keep your audience informed and excited.

Additionally, consider collaborating with local fitness influencers or organizations to extend your reach. Word-of-mouth is incredibly powerful, so encourage past participants to share their experiences.

Here are some effective promotional tactics you can use:

• Engaging visuals: Use striking images and videos that capture the energy of your workshops.
• Testimonials: Share success stories from previous participants to build credibility and excitement.
• Incentives: Offer early bird discounts or group rates to encourage sign-ups.
• Interactive content: Host live Q&A sessions or webinars to answer questions and generate interest.

Gather Feedback

After your educational fitness workshops conclude, gathering feedback becomes essential for continuous improvement and participant satisfaction.

Start by creating a brief survey that focuses on key aspects of the workshop, such as content clarity, engagement level, and overall enjoyment. Use both open-ended and multiple-choice questions to get a well-rounded perspective.

Encourage participants to be honest and specific with their feedback. You can distribute the survey via email or a dedicated online platform, ensuring it’s easily accessible.

If possible, consider conducting a quick feedback session immediately after the workshop. This allows participants to express their thoughts while the experience is still fresh in their minds.

Additionally, you might want to engage with participants on social media or through a follow-up newsletter. This not only keeps the conversation going but also shows that you value their input.

Analyze the collected feedback systematically, looking for trends and common suggestions.

Evaluate Outcomes

Evaluating the outcomes of your educational fitness workshops is essential for determining their effectiveness and impact. This process helps you understand what worked well and what needs improvement. To evaluate outcomes effectively, consider both qualitative and quantitative data. Look at attendance rates, participant feedback, and any physical or mental changes reported by attendees.

You can measure success by focusing on the following aspects:

• Increased Engagement: Are students more enthusiastic about fitness after attending your workshop?
• Behavioral Changes: Have participants adopted healthier habits or routines as a result?
• Knowledge Retention: Are they able to recall and apply what they learned?
• Community Impact: Is there a noticeable shift in the school or university culture towards health and wellness?

Collecting and analyzing this data will provide you with valuable insights.

Use this information to fine-tune your workshops, ensuring they meet the needs of your audience. Remember, evaluating outcomes isn’t just about gauging success; it’s about creating a better experience for future attendees.

Your efforts can lead to lasting changes in students’ lives, promoting a healthier and happier community.

Sustain Engagement

Building on the insights gathered from evaluating your workshops, sustaining engagement is key to ensuring long-term interest and participation in fitness activities. To keep participants motivated, consider incorporating a variety of interactive formats. Use team challenges, gamification, and hands-on experiences to make fitness enjoyable and relatable.

Regularly update your content to align with current trends and emerging fitness practices. This not only keeps your workshops fresh but also resonates with participants’ evolving interests. Additionally, offering incentives—like rewards for participation or milestones—can encourage attendees to stay committed.

Create a sense of community by fostering connections among participants. Encourage networking and support among attendees through group discussions or peer-led activities. This builds camaraderie and makes fitness a shared journey.

Don’t forget the power of feedback. Regularly solicit suggestions from participants to tailor the workshops to their preferences, ensuring they feel valued and heard.

Conclusion

In designing educational fitness workshops, you’re not just creating events; you’re crafting life-changing experiences that can transform your audience’s relationship with health. By understanding your participants, setting clear goals, and incorporating interactive elements, you’ll inspire lasting change. Collaborating with experts and promoting your workshops effectively will guarantee high engagement. Remember, gathering feedback and evaluating your outcomes is essential for continuous improvement. With your commitment, you could ignite a fitness revolution in your school or university!

The setup for the seated dumbbell overhead press looks simple: You grab the weights, sit down, hoist them up, and get after it. However, the process behind the shoulder-pumping move often trips up many lifters. Without a solid setup, you’re fighting unstable dumbbells, stressing your shoulders, and burning energy that belongs to increasing your shoulder’s sexiness.

Unlike a barbell, dumbbells demand more effort and control. They reveal weaknesses between sides, put your muscle stabilizers on high alert, and punish poor form. That’s why your pre-lift checklist is the difference between an effective press or a flawed rep.

Here, I will guide you through the process of getting the dumbbells overhead without a spotter, locking your body into the bench, and bracing before pressing.

Dial in your setup and watch the gains flow.

Your Dumbbell Shoulder Press Pre-Checklist

Yes most of us want to lift heavy, but achieving them without injury is always the ultimate goal, and here is how to do that.

The Pick-Up and Lap Position

The press starts at the rack, not overhead. If you yank dumbbells without a care, you’re asking for trouble. Treat picking up the weights like the beginning of the lift.

1. Grab the dumbbells carefully: Hinge at the hips, keep your spine neutral, and pull the dumbbells off the rack as you would from the floor.
2. Set on Your Thighs: Sit tall on the 70-degree bench and rest the dumbbells vertically on your thighs. This lap position serves as your launchpad for getting the weights into an overhead position.
3. Stay Upright: Keep your chest up and your core braced.
4. Internal cue: “Spine long, chest tall.” External cue: “Rest the weights on your thighs, don’t wrestle them.”

Coach’s Tip: If you can’t control the dumbbells in the lap position, reset or lighten the weight. A shaky setup leads to a shaky press.

Getting Dumbbells Into Position

No spotter? No problem if you know how to hoist the dumbbells into the starting position. The goal is to use your legs and core to guide the dumbbells, rather than relying on your shoulders to do all the work.

1. From Lap to Shoulders: With dumbbells resting vertically on your thighs, take a breath and lean back into the 70-degree bench.
2. Kick and Guide: Use a controlled knee kick to drive one dumbbell at a time toward your shoulder.
3. Lock and Stack: Once both dumbbells are by your shoulders, your elbows should be just under your wrists, with the dumbbells stacked near your anterior shoulder. Your hands are facing forward, angled, or in a neutral position.
4. Internal cue: “Guide the weight, don’t fight it.” External cue: “Kick, catch, stack.”

Coach’s Tip: When the dumbbells drift or your joints misalign in the lock and stack, stop, reset, and go again

Foot and Seat Position

A strong press starts with a stable foundation. If you don’t set your lower body and seat position, every rep will feel like a balancing act. Locking in your base lets your shoulders and triceps do their job.

1. Feet Anchored: Push your feet into the ground as if you’re trying to drive the bench backward.
2. Glutes and Hips Set: Keep your glutes in firm contact with the bench and avoid sliding forward.
3. Back Against the Pad: Press your lower back and shoulders into the bench to create a stable spine and achieve an optimal pressing angle. Bring your shoulder blades down and back without over-arching your lower back.
4. Internal cue: “Glutes tight, shoulder blades down and back.” External cue: “Drive your feet through the floor, crush the bench with your back.”

Coach’s Tip: If your feet shift or your glutes slide, you’re leaking energy. Reset before the next rep.

Breath and Brace

Pressing overhead demands more than shoulder strength; it requires core stability. Without a good breath and brace, your torso becomes a weak link, forcing your lower back to overarch, and then your overhead strength goes bye-bye.

1. Inhale Deep: Take a belly breath that expands 360°, from front to back, and all around.
2. Brace Hard: Brace your core as if you’re preparing to take a punch. Keep your ribs down and in line with the front of your hip bones.
3. Hold, Then Press: Maintain your brace as the dumbbells move overhead. Exhale as you press, breathe in on the way down.
4. Internal cue: “Fill the belly, lock the ribs down.” External cue: “Breathe in, exhale hard.”

Coach’s Tip: If your lower back starts arching, you’ve lost your brace. Reset your position before the next rep.

The Green Light Checklist

Here is your final systems check before the first rep. It should only take a moment, but it ensures every rep starts from a position of strength. Run through this list in your head:

• Feet Planted: Feet pressed into the ground.
• Glutes Anchored: Hips glued to the bench.
• Shoulder Blades Set: Lightly pulled down and back against the pad.
• Dumbbells Stacked: Resting at shoulder height, wrists neutral, elbows under the weights.
• Core Braced: Belly full of air and ribs down.
• Eyes Forward: Gaze fixed ahead.

Now you are good to go. Next are the common mistakes to look out for during your setup.

Common Mistake To Avoid

Even experienced lifters cut corners on their setup, and it’s not a big deal until it is. Watch out for these common errors:

• Jerking the dumbbells off the rack: Rounding your back to rip heavy weights up is asking for trouble. Always hinge and lift with care and control.
• Using your arms instead of your legs: If you shrug or muscle the dumbbells up, you’re straining the very joints you’re trying to train. Always use the kick and guide to position the dumbbells.
• Letting the glutes slide or lower back leave the bench: This creates instability and puts stress on your back. Keep your glutes in place and core braced.
• Joints not stacked: Starting too wide puts your shoulders in a vulnerable position. Keep elbows under the dumbbells and wrists in line with your elbows.
• Pressing without a brace: Lifting loose forces the lower back to over-arch. Breathe and brace before each rep. What’s your hurry anyway?

Now you know better, you will do better.

Sam Sulek is currently cutting weight as he eyes up his first IFBB Pro show and, in a recent YouTube vlog, explained how eating less calories means having greater consideration for recovery on leg day.

“A touch of calves, but quads is gonna be the primary component,” explained Sulek as he introduced his latest workout, noting that he needs to consider each exercise to maximize performance while leaning out. “I’m not gonna squat like a behemoth,” he explained. “I’m gonna chill out with my heavy pressing, because my recoverability for my knees is like up to level ten when I’m eating a crazy amount of food in an off-season. Dieting down, a little bit less so, right?” Still, Sulek made his intent to “blow up” his quads clear as he got down to business and undertook this monster session.

Sam Sulek’s Quad Thrashing Workout

Leg Extensions: 9 Sets, 5 Reps on each leg

Seated Hip Press Machine: 3 sets, 28 reps, 11 reps, 13 reps

Double Leg Extensions superset with Sissy Squats: 2 sets toward failure

Workout Breakdown

“So, these are gonna be a little more burning focused,” explained Sulek, starting his workout with leg extensions. The social media star’s goal here was to focus on pausing at the top of the lift and getting as much stretch as possible. He also took a unilateral approach to make the reps more taxing while making sure his strength is balanced. Sulek pointed out that each leg gets more of a break by using each limb separately, making it a great way to warmup. Still, the IFBB Pro worked to failure, completing his sets with partial reps towards the end. “There’s no quad squeeze from a press or a squat that’s gonna match the squeeze and burn you can get on an extension,” advised the bodybuilder.

With his quads now pumped, Sulek sauntered over to the seated hip press machine to tax his hip flexors, glutes, quads, and hamstrings. The bodybuilder used ascending weights with each set to really work those muscle groups for the first two sets, and then dropped to seven plates from eight, for his last set. Now suitably spent, Sulek took a few seconds to catch his breath before deciding, “let’s go back to some leg extensions.”

For his finisher, Sulek utilized double leg extensions and superset them with sissy squats. He went heavy with the first set, hitting 4 extensions before performing 9 squats. Then, in his second set, Sulek opted to go lighter and bring in some paused reps. He did seven extensions in this set, pausing halfway up the lift to maximize time under tension. The big man gave it all he had with a few more quick-fire reps before calling it a day with nine more sissy squats. The sissy squat is another quad thrasher, but it also improves knee and ankle stability. With speculation that Sulek may enter the 2026 Arnold Classic next March or a show even closer, the fast-rising bodybuilding star leaves it all in the gym as he makes gains for greatness.

For more of these sensible workouts while getting your sweat on, subscribe to Sam Sulek on YouTube.