Little correction guys - that should be manna and not Maltese at the end there! 🤦🏻♂️ Also the lower back hasn’t been forgotten - I’m making a video shortly on back strength and mobility so I’ll be talking about that there. That’s why this is a list of “ab” exercises - but yo do have the goblet squat in there which is a useful isometric move for strengthening the lower back.
I’d originally included lower back on this list but decided to stick that in its own video coming very shortly - I’ve been reading some interesting stuff that I want to get through first. I decided to keep this as a list of ab exercises. Meanwhile you do have the goblet squat here 👌🏻
Thats amazing man ive been looking for ways to strengthen my lower back better so i wont get injured again and your videos are allways the best ... Thank you 😁😊
@@TheBioneer If I plan to have 2 core days per week, which exercises would you recommend among these? I neither have the equipment or discipline to do all in this video, but if you had to pick 6-7, which one improve in explosive strength (and maybe size) the most?
@@jansettler4828 I know i'm not the guy being asked, but i have a good core, compression, strength and endurance are all on board. The thing is all of the exercises are good, it's much more about how you perform them than anything else. And to learn how to perform them correctly is easiest to do by getting a very solid Hollow body hold, you should get that to a 1 min hold time performed well. Then things like ab rollouts and L-sits are hugely beneficial. I'd recommend to just set a goal like a 30 second L-sit and chase it, or if you already can try to go for a V-sit. Having a goal like that makes you work much harder and keeps you motivated so you don't need discipline.
Just remember that looking good and having a functional physique aren’t opposite from each other. It’s almost like you’re saying he’s chosen one or the other. Why not both? 😃 Strong, muscular bodies tend to look better 🤨 (in most people’s eyes anyway). I just like the fact he’s managed to build and maintain a good physique without turning into one of these cringe-inducing “gym bro” stereotypes. It shows people it can be done. C’mon, you know the ones? Baseball cap on backwards, rap hand gestures, desperate to be seen as cool 😎
Core strength is so crucial to injury prevention and any kind of athleticism. I really enjoy how you focus on it and make it about more than just gimmicky "six pack" workouts. Great work, as always, Adam!
You know what I love about your videos? That you're not afraid of showing yourself shaking as hell when executing the exercises, it makes a great thing for the mind of the viewer because "hey if this guy shakes as hell, I can shake too!"
No frills, no gimmicks, just practical, usable training knowledge, with some very cool variations of exercises I certainly didn't know about - keep it up and don't change what you're doing! 💪
just saying you have the most well rounded level of strength that i've ever seen, personally i only stick to calisthenics for a multitude of reasons, but you have a very broad knowledge of fitness and overall strength. i'm very impressed mate, keep it up, great videos too btw
Strength yes, but not very defined motor skills. He talks about the kinematic chain but doesn't use it while throwing punches. His heavy bag work looks very beginner like.
This is the third video I see from you and what you do different, and what I like best, is you dont dive too much into one technique, you show many different and wake my interest in researching on it without boring me for 5 minutes on one exercise. But what I love even more are the visualisations, all those little clips to demonstrate what you talk about. Its like a good powerpoint presentation, you dont just read whats on screen, no, the screen adds to your words. Athleanx for example, he gives good advice no doubt but he is boring really because its just him talking to the cam for 10 minutes. Your style keeps me interested, I like that. I hope all videos are like this. And so diverse, too.
Gotta say, found this channel during quarantine and it changed my approach to fitness. I've been successful with calisthenics and weight training at two different points in my life. I enjoyed performing the movements as well as the results, but longevity became an issue. With your videos, i found new ways of approaching facets to fitness I hadn't put much thought into. I love the message you give about fitness, and I've put a lot of thought into working out differently, for endurance and athleticism over just aesthetic reasons, and I've started to enjoy working out even more, and this is all thanks to the dynamics you've pointed out in your videos. Thank you for all you do. Keep up the good work
This channel deserves at least 10x more subscribes and views. Cant understand how lesser quality channels get a shit ton of views and the best ones like The Bioneer get "only" this much.
Your content is great, I am 15 and attempting to break Bruce Lee's records and I am using your information mostly cause it focuses on strength and power aside hypertrophy
@@John-cena6483 I already do that, my workout consists of strength and Plyometrics and isometrics and little hypertrophy, with good nutrition, the workout usually takes around 2-3 hours and I do see very good improvements
This man is a gift, just incredible. The video is still going and I'm laughing at just how much he does and how amazingly he does it. Excited to try...some of them haha. God bless, Bioneer
I'm always amazed at the level of quality content you produce here and on your blogs. It seems you go into aspects of training that other fitness Yters either look over or just don't want to put in the work to do. It blows my mind there is a K instead of an M behind the subscriber number still. Of course, I don't know if such a huge number would be a support or a hindrance, since you may feel beholden to demands. Then again, that's kind of what it probably is now, so I'm sure you could handle it. Okay people, we need to continue pushing this channel to the like of Shredded Sports Science, Pure Bullfit, and EDDM, who analyzes these channels and when given the "thumbs up", usually boosts viewership. I've been suggesting to them to look at this channel but I suppose there aren't enough requests for them to do so yet. Let's move on that. On that note, stay safe, stay healthy, and have a peaceful evening.
Shredded Sports Science, is just a hater with limited knowledge and a 1 dimensional view on "science" and sports. The guy is not even in fit nor in shape, judging others. His own technique on exercises aren't even good. He should just f*** off honestly. I sound like a hater now, but oke. Shredded Sports Science is a meme. Also look at his books ratings, 1/5 stars.
One of my favorite ab exercises is l-sit pull-up, it engages back muscles from more different angle and trains abs at the same time, killing two birds with one stone!
I've been a subscriber to this channel for a few years now and it's been kinda wild seeing not only your content evolve, but you also evolve from actually implementing all these things that you've been preaching. Quite a few channels throw out a lot of unorthodox training methodologies, but yours is one that you see keep a ton of them very consistent. Overcoming isometrics ammirite? I remember after going through John E Peterson's work, I was looking all over for other isometric info, and yours was just about the only consistent source. Also, it's great that you often relate it to anime/comics. Just goes to show, how many incredibly avid fitness practitioners were nerds first lol. Anyway, just dropping this comment as you've recently popped back up on my feed so just trying to send some traction your way with engagement. I've heard the algorithm can be brutal.
I really enjoy your attempt to combine different training concepts and give us ideas to include in our own training to make it more well-rounded. Please do keep up these videos coming!
I found this channel a few years ago but didn't look too far into it sadly. Have since rediscovered this channel and I love it! Everytime I watch I am ready to just go and workout all damn day
Bioneer, thank you. Your videos are great and motivating. I realize much of your punching is for cardio, but you should practice your punches while also paying attention to your guard. When you throw a left you want to roll your shoulder up to protect your chin and you want to "answer the phone," with your right hand. Opposite of course when you throw your right. Also be mindful of tucking your chin as well. This will protect you from damage and even a KO. Keep up the good work.
I'm confident that you're the best. I've looked at thousands of hours of videos ranging from Ph.D.'s, physical therapists, to average dudes, and yours stick out commonly as the most applicable and easiest to understand. You're the best man!
In this video (around 8 minutes) you mention training the ability to breathe through a braced core. Just wanted to express that I'd love more content on that. I'm into swimming and find that with certain swimming activities (such as dolphin kicks) and core exercises (such as planks) that I struggle to breathe correctly at the same time as doing exercise that is challenging for my abdominal muscles, which makes it complicated to build up stamina. I struggle to get good advice on this because people who might be able to give me advice can't understand what I'm talking about and think I'm using the wrong muscles (physiotherapists, swimming teachers, fitness instructors). It's hard to be sure if I'm just using the wrong muscles, I have an underlying medical condition that makes this happen with lots of movements, but I think they just don't know what I'm trying to ask them about and I don't know how to express it. I'd love more general information about breathing while doing intense exercise.
Great content man, helps me as a big spinal fusion patient a lot (had it for 8 years). Edit: if anyone is interested in how lifting has relieved a lot of chronic pain and given me great mobility and 6-pack (although it could be better if i could bend my back for once), read my replied comment to this. Spinal fusion between T1-L2. I have never taken any painkillers, if you dont include the first two months post-op.
@@luisfernando55 Reply or message me if you want more, i want to help :) tldr: lifting weights but not squat or anything that hurts in a bad way. Has given me much less chronic pain and way more mobility and 6-8 pack in sunlight. Lifting for about 5 years. Lift with perfect form, forget the numbers in reps or weight. I am much weaker at the bench press than the average people at the gym. My surgeon said that i would maybe, that is a maybe, able to do push ups after the surgery. I can do 100 triangle push ups without problem. Picked up lalanne from this video and can do it with the assists of my elbows. I had the surgery when 14, began lifting at 16 to try to help the chronic pain. I was a fat kid swimmer between age 10-14. Got a program from hospital: push ups, bench, one handed row, rotator cuff exercises and bodyweight squats. Did these body weight for a month, then began doing the weighted versions of them in the gym. It developed to doing deadlifts, bulg splits, bench, ohp and lots of other exercises and machines. My surgeon said: do whatever you want as long as it is with good form and no pain. Jump down a stairway if you want to. What worked best was mainly rotator cuff exercises, OHP, rows, bench, hip exercises and pull ups. Especially pull ups and hips/lower back exercises. Today, i am 21 and the chronic pain is minimal compared to before. Tried squatting but it hurt since there is no room for the bar on my back (just before neck to the top of the waist was fixed by surgery, spine names are T1-L2). Switched to weighted lunges and bulg splits and it is a lot better. Weekly: gym 3-4 times a week (before corona), now i train at home with dumbbells, a barbell and pull up bar. Got no bench though at home. And about 5 times a week i do core which consists of: hollow body, dead bug, side plank (weighted with db), leg raises lying flat on ground, different low-abs exercises that can be done without bending the back + different small things as suggested in this video and other sites/videos. Dont swim much now, other than occasional lake swim in the summer. I recently began running and do about 2.5 km three times a week, looking to progress further soon. Reply or message me if you want, i want to help :) btw i can now reach 100 wide grip pull ups in 1 hour with good form. I also have a decent 6-8 pack in sunlight as reference, since the light is mainly what decides how visible they are. Im 190 cm, 72 kg, btw, 21 y/o male. Started at 63 kg. The path has been long and painful, but it will help, trust me.
@@husman9439 i saw your channel but there's no option for sending a message, thanks for the long answer, hope you are doing great, I need to get in better shape and a lot of the exercises that you mentioned are really good.
Some f❤antastic exercises here esp the ab wheel roll out and extended pushup. The v sit is brutal also. The elastic punches and heavy ball pushes would be ideal for any combat sport esp boxing. Core is paramount in virtually every sport, great variety here.
Just a tip for when your on the bag Raise your hands a bit higher and after you throw a puch dont drop your fist and bring it back instead make a straight line back A to B and B to A It is more tiring but it works you more and is much more efficient and limits the possibility to counter after you throw a punch P.s love your progress !
Another benefit is it can be used to force good habits like keeping your guard up at all times because when you drop your guard you can get hurt through the resulted opening
I really glad I found this channel through shredded sports science. I now throw in some of these exercises to change things up and learn new things. Underrated channel
Super Great Thanks!!! I'll Start incorporate 4-6 of them in my weekly routine! Will also interval it with 2 new exercises once/month to make sure I train some new areas if my body each month! In short, GREAT THANKS!!!
I think you missed one of the best for core, and happens to be one of my favorite. That's, "horizontal folk dancing " . Great vid' Bioneer ! You keep it totally so real !!
Man I 've been doing this stuff instinctivly, well when you think about it just think what will make the exercise harder but wont hurt your mobility and you get exercises like these ^^ great channel mate!
This is the video I would have loved to watch before overworking my back from a stretch routine. It was a after a day of sitting and working from home, as many of us are, and I was trying to pull myself into some of the Yoga positions that I felt I could reach, if only I was a little more flexible, faster. I have trained martial arts in which I was forced to stretch beyond my predisposed limits were, through outside force. Naturally, I figured I could do this on my own. I was wrong. The key lesson learned was: have patience and progress slowly. I'm just now getting over that injury from months ago. By the way, cool flex with the set of LaLanne pushups, yawn, then performing a badass one-armed LaLanne pushup! I bet Batman will see this and up his training now.
Thank you for this! Ive been hitting a plateau on my squats at 155x5 because my lower back just starts hurting so much I really need to start taking mobility exercises way more seriously. Definitely gonna be trying this tomorrow!
I would recommend a 1 arm row without rotation. It requires isometric stability in the abs and is a great exercise! It also helps develop stability in the shoulders if you remain strict because it's difficult to maintain the retracted shoulder in that position. Give it a try!
I'm looking at a 14 day quarantine in a single person cabin and 4 months condiment on a cruise ship where i work but cant go out or use the gym do to covid so your videos are a lifesaver. thank you for that!
McGill advises against the small of the back touching the ground, also advises against psoas activation (as in straight leg raises) for those who may have compromised lumbar spine issues!
0:15 *Mom why is there a shirtless man doing sprints on our street?*
*Don't look at him Timmy, he might grab you to add resistance to his training*
4:54
You win the internet for the day with this one!
Go to your room, Timmy, mommy's got her own kind of resistance training to do while he's out there.
@@bonniejunk lol
Seen you on a Greg Doucette vid, good taste
Man.. the Bioneer is so underrated .. I don’t remember how I found this channel but I’m so glad I did.
Likewise!
It was probably the bruce lee video that's how I found him
@@moby2579
First vid of his I would have watched, but I started watching more after seeing his + > 0 strength + 0 size video.
Yeah
Most likely it has found you, not the other way around
•Medicine ball throw
(Ballistic power against resistance w/rotation, explosiveness, endurance)
•Cable punch outs
(Rotation with resistance coming from behind you)
•1armed cable row with rotation
( core stability and grounding self)
•Hollow body holds
(Contract and compression your abs)
•dragon flag
(Anti-extension)
•ab rollout
(Prevent sagging, hip flexor involvement, great ab contraction)
•lallane pushup
•lizard crawl
(Ridgity, rotation improved hip mobility and endurance)
•handstand
(Greater awareness, anti extension)
•one armed shoulder press
(Stability)
•loaded carries
(Strength endurance)
•quasi isometric pushup
(Solid core, strength endurance
•front/goblet squat
(Strength endurance, stability, injury prevention from flexion)
•medicine ball slam
(Fuller range of motion +hypertrophy)
•leg raises&frog kicks
(Resistance for the abs)
•v-ups
(Explosiveness)
•l-sit/v-sit flutters
(Strength endurance, proper breathing, thick powerful core)
•pike pulses
(Compressive Strength and mobility)
thank yoiu
Thank you
How often?
@@GraphixMon implement SOME into your workout. A typical workout week is one containing 3 days where you do your routine.
What about front levers
Loaded carry is the ultimate dad exercise.
"no love we will not make 2 trips to the car I will carry it all now"
I always try to pack everything on me lol sometimes I hold with my teeth too
ha yeah, and create additional challenge having to carry a crying toddler.
I don’t think I’ve ever made a 2nd trip back to the car for more shopping. I doubt any man has 😄
Little correction guys - that should be manna and not Maltese at the end there! 🤦🏻♂️ Also the lower back hasn’t been forgotten - I’m making a video shortly on back strength and mobility so I’ll be talking about that there. That’s why this is a list of “ab” exercises - but yo do have the goblet squat in there which is a useful isometric move for strengthening the lower back.
I’d originally included lower back on this list but decided to stick that in its own video coming very shortly - I’ve been reading some interesting stuff that I want to get through first. I decided to keep this as a list of ab exercises. Meanwhile you do have the goblet squat here 👌🏻
Thats amazing man ive been looking for ways to strengthen my lower back better so i wont get injured again and your videos are allways the best ...
Thank you 😁😊
@Eyre Borne i saw this comment and my lower back started hurting
(Guess i know what must be done
@@TheBioneer If I plan to have 2 core days per week, which exercises would you recommend among these? I neither have the equipment or discipline to do all in this video, but if you had to pick 6-7, which one improve in explosive strength (and maybe size) the most?
@@jansettler4828 I know i'm not the guy being asked, but i have a good core, compression, strength and endurance are all on board. The thing is all of the exercises are good, it's much more about how you perform them than anything else. And to learn how to perform them correctly is easiest to do by getting a very solid Hollow body hold, you should get that to a 1 min hold time performed well. Then things like ab rollouts and L-sits are hugely beneficial. I'd recommend to just set a goal like a 30 second L-sit and chase it, or if you already can try to go for a V-sit. Having a goal like that makes you work much harder and keeps you motivated so you don't need discipline.
you're my favorite fitness youtuber. i love how you're going for more of a "functional" style of training instead of "just for the looks".
My thoughts exactly.
@@Upward4ward1 Same here. Health and fitness over vanity any day.
Just remember that looking good and having a functional physique aren’t opposite from each other. It’s almost like you’re saying he’s chosen one or the other. Why not both? 😃
Strong, muscular bodies tend to look better 🤨 (in most people’s eyes anyway).
I just like the fact he’s managed to build and maintain a good physique without turning into one of these cringe-inducing “gym bro” stereotypes.
It shows people it can be done.
C’mon, you know the ones?
Baseball cap on backwards, rap hand gestures, desperate to be seen as cool 😎
Core strength is so crucial to injury prevention and any kind of athleticism. I really enjoy how you focus on it and make it about more than just gimmicky "six pack" workouts. Great work, as always, Adam!
me how do i train abs
the bioneer : yes
😂
Yuh
@@cosmicdraconian6712 q1
what? stfu
??
You know what I love about your videos? That you're not afraid of showing yourself shaking as hell when executing the exercises, it makes a great thing for the mind of the viewer because "hey if this guy shakes as hell, I can shake too!"
No frills, no gimmicks, just practical, usable training knowledge, with some very cool variations of exercises I certainly didn't know about - keep it up and don't change what you're doing! 💪
My abs developed abs just watching this
🤣
I've been tensing my core the whole video lmaoo
just saying you have the most well rounded level of strength that i've ever seen, personally i only stick to calisthenics for a multitude of reasons, but you have a very broad knowledge of fitness and overall strength. i'm very impressed mate, keep it up, great videos too btw
Dominik sky
Yes its a really good chennel
Strength yes, but not very defined motor skills. He talks about the kinematic chain but doesn't use it while throwing punches. His heavy bag work looks very beginner like.
@@FB94121 One thing is understanding other is being able to execute it
@@dillon_andwhat about him
This is the third video I see from you and what you do different, and what I like best, is you dont dive too much into one technique, you show many different and wake my interest in researching on it without boring me for 5 minutes on one exercise. But what I love even more are the visualisations, all those little clips to demonstrate what you talk about. Its like a good powerpoint presentation, you dont just read whats on screen, no, the screen adds to your words.
Athleanx for example, he gives good advice no doubt but he is boring really because its just him talking to the cam for 10 minutes.
Your style keeps me interested, I like that. I hope all videos are like this. And so diverse, too.
I love how this channel highlights how you don't need thousands in equipment to get in shape. It has been instrumental in constructing my home gym
I love how he gets straight to the point.
Gotta say, found this channel during quarantine and it changed my approach to fitness.
I've been successful with calisthenics and weight training at two different points in my life. I enjoyed performing the movements as well as the results, but longevity became an issue. With your videos, i found new ways of approaching facets to fitness I hadn't put much thought into.
I love the message you give about fitness, and I've put a lot of thought into working out differently, for endurance and athleticism over just aesthetic reasons, and I've started to enjoy working out even more, and this is all thanks to the dynamics you've pointed out in your videos.
Thank you for all you do. Keep up the good work
Love it. No monkeying around. Just tons of information. Without 25-30 minutes of my day. Which of course could be better spent, you know, training.
This is scary, fascinating, motivating, impossible and challenging all at the same time!
I think handstands are definitely an underrated core exercise. I find they work my lower back like nothing else.
They're not supposed to though, afaik. Are you sure you're maintaining the posterior pelvic tilt?
Employing the anti-lateral flexion method and hollow body holds to my home workouts has given me great results.
You are SERIOUSLY one of my favorite youtubers of all time. And definitely in the top 2 of fitness youtubers
This channel deserves at least 10x more subscribes and views. Cant understand how lesser quality channels get a shit ton of views and the best ones like The Bioneer get "only" this much.
You ever thought of training BJJ? It would be cool to see how u would apply your techniques and develop things to show us.
Got my bjj class tonight :D
Thats a really good idea. Muay Thai could be a good one too.
@@jamj59 Lucky man, our classes have been cancelled since April. Enjoy rolling!
ooooo ooooo and Judo
Bjj sucks do judo
your channel is best thing on youtube right now non of that bullshit going on the platform,keep it up bro really appreciate your efforts
The fact that over 11k people liked this and only 43 disliked it shows how much we support this content keep up the good work
The Bioneer is hands down the best fitness/ training channel on UA-cam; with all the science-based explanations it is SO MUCH MORE!!
No, there are many that are more comprehensive
Please do share
Your content is great, I am 15 and attempting to break Bruce Lee's records and I am using your information mostly cause it focuses on strength and power aside hypertrophy
Nice goal bro, original too I hope you achieve it one day
@@tripaloski_6971 thanks so much ❤️
you'd better be willing to train for multiple hours daily, but build up to that slowly
@@John-cena6483 I already do that, my workout consists of strength and Plyometrics and isometrics and little hypertrophy, with good nutrition, the workout usually takes around 2-3 hours and I do see very good improvements
@@yousefahmad538 aight, you keep that up, you'll get their eventually.
This man is a gift, just incredible. The video is still going and I'm laughing at just how much he does and how amazingly he does it. Excited to try...some of them haha. God bless, Bioneer
One of the few channels giving genuine knowledge and advice without shoving products down your throat every few minutes.
I'm always amazed at the level of quality content you produce here and on your blogs. It seems you go into aspects of training that other fitness Yters either look over or just don't want to put in the work to do. It blows my mind there is a K instead of an M behind the subscriber number still. Of course, I don't know if such a huge number would be a support or a hindrance, since you may feel beholden to demands. Then again, that's kind of what it probably is now, so I'm sure you could handle it.
Okay people, we need to continue pushing this channel to the like of Shredded Sports Science, Pure Bullfit, and EDDM, who analyzes these channels and when given the "thumbs up", usually boosts viewership. I've been suggesting to them to look at this channel but I suppose there aren't enough requests for them to do so yet. Let's move on that.
On that note, stay safe, stay healthy, and have a peaceful evening.
Shredded Sports Science, is just a hater with limited knowledge and a 1 dimensional view on "science" and sports. The guy is not even in fit nor in shape, judging others. His own technique on exercises aren't even good. He should just f*** off honestly. I sound like a hater now, but oke. Shredded Sports Science is a meme. Also look at his books ratings, 1/5 stars.
1:52 Medicine Ball Throws
2:27 Cable Punch-Outs
2:42 1 Arm Cable Row w Rotation
3:16 Hollow Body Holds
3:46 Dragon Flag
4:05 Ab Rollout
4:27 Lalanne Pushup
4:49 Lizard Crawls
5:20 Handstands
5:41 Unilateral Shoulder Press
5:58 Loaded Carries
6:29 Quasi-isometric Pushup
7:00 Front/Goblet Squat
7:28 Medicine Ball Slam
7:45 Leg Raises/Frog Kicks
8:02 V-Ups
8:11 L-Sit/V-Sit Flutters
8:25 Pike Pulses
One of my favorite ab exercises is l-sit pull-up, it engages back muscles from more different angle and trains abs at the same time, killing two birds with one stone!
I've been a subscriber to this channel for a few years now and it's been kinda wild seeing not only your content evolve, but you also evolve from actually implementing all these things that you've been preaching. Quite a few channels throw out a lot of unorthodox training methodologies, but yours is one that you see keep a ton of them very consistent. Overcoming isometrics ammirite?
I remember after going through John E Peterson's work, I was looking all over for other isometric info, and yours was just about the only consistent source. Also, it's great that you often relate it to anime/comics. Just goes to show, how many incredibly avid fitness practitioners were nerds first lol. Anyway, just dropping this comment as you've recently popped back up on my feed so just trying to send some traction your way with engagement. I've heard the algorithm can be brutal.
Exactly the workout i was looking for - not just 'abs' but a full list of core exercises.
I really enjoy your attempt to combine different training concepts and give us ideas to include in our own training to make it more well-rounded. Please do keep up these videos coming!
This is a perfect run over all the golden exercises -GOLD!
I found this channel a few years ago but didn't look too far into it sadly. Have since rediscovered this channel and I love it! Everytime I watch I am ready to just go and workout all damn day
My dad suggest this channel when I started workout
❤❤
Lots of love Bioneer
Bioneer, thank you. Your videos are great and motivating. I realize much of your punching is for cardio, but you should practice your punches while also paying attention to your guard. When you throw a left you want to roll your shoulder up to protect your chin and you want to "answer the phone," with your right hand. Opposite of course when you throw your right. Also be mindful of tucking your chin as well. This will protect you from damage and even a KO. Keep up the good work.
This dude is so underrated.
killing it dude, such a great range of exercises for a great range of different benefits.
Love your channel man. I wish that I had gotten into this style of training when I was in my 20s, but better late than never.
Its never too late, I've seen folks start at 40, by 41, 42 their ripped.
Please do a part II for core training!!! I've been waiting for this one!!!
Woah I watched this video and said "hell yeah!". This is a solid workout!
Saved! I love how informationally dense your videos are! I'll have to watch this multiple times to stuff it all in my tiny brain 🤪
Love this! But I think all your videos are my favorite videos!! They have helped me so much! Thank you!!!!!
I'm confident that you're the best. I've looked at thousands of hours of videos ranging from Ph.D.'s, physical therapists, to average dudes, and yours stick out commonly as the most applicable and easiest to understand. You're the best man!
In case no one's told you lately, YOU'RE A BEAST! Thanks for the great video.
You could literally put together so many programs just using your video. I’ve never been so grateful for a channel in a long time. Thank you bioneer!
In this video (around 8 minutes) you mention training the ability to breathe through a braced core. Just wanted to express that I'd love more content on that. I'm into swimming and find that with certain swimming activities (such as dolphin kicks) and core exercises (such as planks) that I struggle to breathe correctly at the same time as doing exercise that is challenging for my abdominal muscles, which makes it complicated to build up stamina.
I struggle to get good advice on this because people who might be able to give me advice can't understand what I'm talking about and think I'm using the wrong muscles (physiotherapists, swimming teachers, fitness instructors). It's hard to be sure if I'm just using the wrong muscles, I have an underlying medical condition that makes this happen with lots of movements, but I think they just don't know what I'm trying to ask them about and I don't know how to express it. I'd love more general information about breathing while doing intense exercise.
Great content man, helps me as a big spinal fusion patient a lot (had it for 8 years).
Edit: if anyone is interested in how lifting has relieved a lot of chronic pain and given me great mobility and 6-pack (although it could be better if i could bend my back for once), read my replied comment to this. Spinal fusion between T1-L2. I have never taken any painkillers, if you dont include the first two months post-op.
What kind of training do you do? Weights, swimming? Thanks
@@luisfernando55
Reply or message me if you want more, i want to help :)
tldr: lifting weights but not squat or anything that hurts in a bad way. Has given me much less chronic pain and way more mobility and 6-8 pack in sunlight. Lifting for about 5 years. Lift with perfect form, forget the numbers in reps or weight. I am much weaker at the bench press than the average people at the gym. My surgeon said that i would maybe, that is a maybe, able to do push ups after the surgery. I can do 100 triangle push ups without problem. Picked up lalanne from this video and can do it with the assists of my elbows.
I had the surgery when 14, began lifting at 16 to try to help the chronic pain. I was a fat kid swimmer between age 10-14. Got a program from hospital: push ups, bench, one handed row, rotator cuff exercises and bodyweight squats. Did these body weight for a month, then began doing the weighted versions of them in the gym. It developed to doing deadlifts, bulg splits, bench, ohp and lots of other exercises and machines.
My surgeon said: do whatever you want as long as it is with good form and no pain. Jump down a stairway if you want to.
What worked best was mainly rotator cuff exercises, OHP, rows, bench, hip exercises and pull ups. Especially pull ups and hips/lower back exercises.
Today, i am 21 and the chronic pain is minimal compared to before. Tried squatting but it hurt since there is no room for the bar on my back (just before neck to the top of the waist was fixed by surgery, spine names are T1-L2). Switched to weighted lunges and bulg splits and it is a lot better.
Weekly: gym 3-4 times a week (before corona), now i train at home with dumbbells, a barbell and pull up bar. Got no bench though at home. And about 5 times a week i do core which consists of: hollow body, dead bug, side plank (weighted with db), leg raises lying flat on ground, different low-abs exercises that can be done without bending the back + different small things as suggested in this video and other sites/videos. Dont swim much now, other than occasional lake swim in the summer. I recently began running and do about 2.5 km three times a week, looking to progress further soon.
Reply or message me if you want, i want to help :)
btw i can now reach 100 wide grip pull ups in 1 hour with good form. I also have a decent 6-8 pack in sunlight as reference, since the light is mainly what decides how visible they are. Im 190 cm, 72 kg, btw, 21 y/o male. Started at 63 kg.
The path has been long and painful, but it will help, trust me.
@@husman9439 i saw your channel but there's no option for sending a message, thanks for the long answer, hope you are doing great, I need to get in better shape and a lot of the exercises that you mentioned are really good.
Some f❤antastic exercises here esp the ab wheel roll out and extended pushup. The v sit is brutal also. The elastic punches and heavy ball pushes would be ideal for any combat sport esp boxing. Core is paramount in virtually every sport, great variety here.
Dude you are a machine! Most of these are very VERY difficult. Great job 💪💪
Just a tip for when your on the bag
Raise your hands a bit higher and after you throw a puch dont drop your fist and bring it back instead make a straight line back A to B and B to A
It is more tiring but it works you more and is much more efficient and limits the possibility to counter after you throw a punch
P.s love your progress !
Know1one good tip
Also makes it harder to see, which is even more important.
like a string, pah pah pah
Another benefit is it can be used to force good habits like keeping your guard up at all times because when you drop your guard you can get hurt through the resulted opening
@@damat9607 when u keep ur hands up almost all the time and move around u r starting to be like master of defense
You're so generous with all of your knowledge sir. I commend you.
This is the best birthday gift yet 💪
Happy Birthday!!!
Happy birthday bro
Happy birthday, hope you have a nice day!
Thanks guys!
Kaleb Land happy birthday
This man is a UNIT!! Subbed!!
I really glad I found this channel through shredded sports science. I now throw in some of these exercises to change things up and learn new things. Underrated channel
Who is this guy and how does he know so much? Truly great channel. Thank you, truly.
These are the kind of core exercises I've been looking for 👌👌 you the man!
This dude is definitely one of my idols.
Super Great Thanks!!!
I'll Start incorporate 4-6 of them in my weekly routine! Will also interval it with 2 new exercises once/month to make sure I train some new areas if my body each month!
In short, GREAT THANKS!!!
I would love to see an athletic program from this channel.
Me too
There is, check out his superfucntional book on his site. It is by far my favorite training style
I like this list format. It makes it easy to keep track of useful related exercises. Thanks!
I'm glad you are doing good and sharing this stuff.
I think you missed one of the best for core, and happens to be one of my favorite. That's, "horizontal folk dancing " . Great vid' Bioneer ! You keep it totally so real !!
Man I 've been doing this stuff instinctivly, well when you think about it just think what will make the exercise harder but wont hurt your mobility and you get exercises like these ^^ great channel mate!
You've so much faith in that wall mounted pull in bar thing, god bless you
I just think you are awesome !!! Please do more of these ! You should be all over UA-cam doing videos like this once week ! Thank you !
This is the video I would have loved to watch before overworking my back from a stretch routine. It was a after a day of sitting and working from home, as many of us are, and I was trying to pull myself into some of the Yoga positions that I felt I could reach, if only I was a little more flexible, faster. I have trained martial arts in which I was forced to stretch beyond my predisposed limits were, through outside force. Naturally, I figured I could do this on my own. I was wrong. The key lesson learned was: have patience and progress slowly. I'm just now getting over that injury from months ago.
By the way, cool flex with the set of LaLanne pushups, yawn, then performing a badass one-armed LaLanne pushup! I bet Batman will see this and up his training now.
Thank you for this video it helped me a lot
Thank you for this! Ive been hitting a plateau on my squats at 155x5 because my lower back just starts hurting so much I really need to start taking mobility exercises way more seriously. Definitely gonna be trying this tomorrow!
Love this format. Looking forward to getting through each one in tomorrow’s workout 👍 learning so much from this channel! Keep up the epic work 😎
I'm super excited to be making myself more capable of enjoying the things that I have seen.
I would recommend a 1 arm row without rotation. It requires isometric stability in the abs and is a great exercise! It also helps develop stability in the shoulders if you remain strict because it's difficult to maintain the retracted shoulder in that position. Give it a try!
I love this dude. I watched when you first dropped it, but forgot to comment. Please more vids like this!
This man is my hero
My favorite fitness channel. Keep the great work
I really love these list style videos and they are really helpful and interesting too! 😄 KEEP IT UP! 💪😼🏋️♀️
Really useful video. I have the e-book but think these types of video are great to help develop a library of exercises and workouts.
Thanks
Bob
I absolutely love yoir work!
Great movements to incorporate! I find I need to switch up my core exercises from time to time
absolute bomb. thanks bioneer
One of my favorite channels, I always look forward to new videos. Thanks 🙏
this list format is pretty nice
I just ordered your book on Amazon! I'm going to recommend it to my friends and family, too...
Been watching A lot of your videos lately. Love the content!
Great content! Thanks for sharing. 💪💪💪
I'm looking at a 14 day quarantine in a single person cabin and 4 months condiment on a cruise ship where i work but cant go out or use the gym do to covid so your videos are a lifesaver. thank you for that!
Brooo what a beast man, love the videos and creativity behind the exercises and approach, this channel is some crazy big lake of knowledge and ideas!
loved it
loved the new format!
McGill advises against the small of the back touching the ground, also advises against psoas activation (as in straight leg raises) for those who may have compromised lumbar spine issues!
Brilliant video.....thanks bioneer....great ideas.....very keen to test myself with some of them
This is intense. I do not think it is for me, but very impressive very good exercises. A real Spartan.
Awesome video, love the list style, always good to consider programming options 🥳
Absolutely best channel.
You are an absolute beast!! That’s how you train!!!
Great stuff bioneer - had plenty of tips from you
This guy is a different beast....