The Biology of Fat Loss Mechanics – Part 2
By Roland Pankewich If you have read the first installment (Read Part 1 Here) you were introduced to the idea ...
Exercise Execution
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Top 40 Muscle-Building Foods
Protein 101 Those of you following any of my programs and / or striving to be a top bodybuilder or ...
Optimize Your Carb-Up Day
A common nutrition plan we use with clients involves rotating low carb days with higher carb days. Low carb days ...
Metabolic Flexibility: What It Is, and How Can You Improve Yours!
The ability to switch between glucose and fats (our two major energy sources) based on the foods we consume and ...
What are Prebiotics and Probiotics and Why do They Matter?
Bloated stomach? Endless flatulence? Wicked diarrhoea? Believe it or not, you don’t have to live with these symptoms. Ever wonder ...
What is the Ideal Breakfast?
As the old adage goes, breakfast is the most important meal of the day. Starting the day off right is ...
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Quad Isolation Exercises
__________
__________
(1) Leg Extensions
(optional: place a Pilates block or bottle for example in between the thighs and attempt to squeeze it throughout)
- (to shorten the quads from both ends) sit proud with chest up / a slightly arched lower back (no leaning backwards against the pad); hold this position throughout and keep arms in place so butt doesn’t elevate
- keep hips, knees and ankles in a straight line and the patella (knee-cap) pointing towards the ceiling throughout
- perform the exercise under complete control (zero explosive movements) and come to complete lock-out at the top aiming for a peak contraction.
