Today, I’m gonna be teaching you the lying glute stretch. All right. So there’s plenty of ways to do all these different stretches. So I’m just running through these for you one by one.
So if you have not seen some of the previous information, I’ve done a whole series now on symptoms for hamstrings, testing your hamstrings, and then these are all stretches for your hamstring. So depending on what your issue is, here is a line glute stretch.
So there are a couple of different ways to do this. One, you’re gonna pull your knee up to you, and you’re just gonna kind of pull this knee towards your opposite shoulder. So you want that foot in, whoo hot cheeks. So you’re just gonna pull that knee in across your body. So this is coming towards your opposite shoulder. And you’ll feel that stretch in your glute. All right? So and if you don’t feel it there, guess what? You’re probably not doing it right. So you want to make sure you’re checking the angles, twist, you know, folding that leg over, and then pulling it to you.
Alright, and you can also do this in a figure four pose, what’s that? sounds dangerous. So, that’s when you pull this foot up like this. And you’re gonna take this knee and drive it into your ankle, and then that is what’s gonna pull towards you. So you’re pulling that knee in, and it’s keeping this leg out, but it’s also the angle of it is really stretching that glute out.
Okay, so this is a figure four stretch, pulling that in just like that. Alright, so this is a lie on your back. So lying glute stretch. All right. So like I was sharing with you in the previous videos as these are hitting home and these are helping you.
Definitely subscribe to the channel, hit the notification bell so that way you’re notified as the new stuffs coming out. And if you need to check to see if you have tight hamstrings, definitely go back a couple episodes, check out the tight hamstring test, or if you’re trying to figure out if this is the symptom, go in there, see if you have tight hamstring symptoms.
All right, so my name is Brent Kasmer. And I look forward to sharing with you more information just like this and strength based training, so I’m a big time strength based trainer. So check out other videos that also pertain to what you’re trying to fix. All right, stay in the next episode.
BEST EXERCISE TO GET ABS IN 2 WEEKS | Abs Workout Challenge
Ab Exercise #1: The Hanging Toe Touch
PRO TIPS:
Make sure to find an angle for your hands that doesn’t torque your shoulders too much. So you
Keep a slight bend in your elbows to keep your lats engaged
Fold up, touch and make sure to control your movement coming down so you swing.
Ab Exercise #2: Cable Crunch
This is a great exercise and the set-up is easy. Just throw some dumbbells on the floor. Slap the rope on the multi-functional cable machine. Lie down on your back with your feet under the dumbbells while holding the rope behind your head.
PRO TIPS:
Make sure to exhale on your way up keeping your stomach pulled in.
Keep your chin tucked to your chest.
Only go down 90% of the way and then go right back up to keep those abs engaged and hard the whole time.
Ab Exercise #3: Body Saw
So with the bodysaw, I just use sliders.
However, if you DO NOT have sliders you can simply use socks on your floor or towels under your feet.
While in a plank position with your hands on the floor, you’re going to shift your body back as far as you can and then back to your starting position.
PRO TIPS:
Keep your hips level or slightly above your shoulders in height (off the floor).
Slide back to where your shoulders are right over your elbows.
Make sure to keep your abs engaged through the entire movement.
This is a great exercise that allows you to work your way from a beginner to more advanced.
Ab Exercise #4: Rower Pike Ups
We’re going to do Pike Ups using the Concept II Rower.
However, you can use trx straps or even sliders.
But for some reason, this hits my abs the BEST!
So we actually use this a lot.
Pulling the seat halfway over to you, you’re going to get into a pushup position and place your feet on the seat.
Literally just pulling your feet in (like a tuck) towards your chest, your butt is going to move into a Pike-up position and then you’ll simply allow your feet to fall back into a push up position.
PRO TIPS:
Keep good control through the entire movement.
Make sure your abs are held in tight and engaged.
This is another great exercise that allows you to ease into it and work up into a more advanced movement quickly.
Ab Exercise #5: Landmine 180
So I have a bar on the floor. You could put it in a corner of a room. You can use a tire I’ve used a tire before sticking the ball in the tire, come in, hold this bar up straight over your head, grabbing the end of it, I interlock my fingers. Take a double shoulder with stance, keeping my arms locked in position, and you’re just going to rotate from hip to hip. There’s two ways to do this. You can go all the way like this, like I am, like a 180. Or you can just do one side and then do the other side. This thing is fantastic. Engage hard. Alright, so that’s the landmine one ad.
Ab Exercise #6: Stability Ball Jack Knife
Are you guys keeping tabs on this, you don’t have to, you know, we’re going to get the template. So if you just ask for a template, we’ll give you one. So this is a via or pike up, or Jackknife or whatever you’d like to call it, but We’re passing this stability ball back and forth. So this makes you slow down a little bit. Because you’re going to come up, hand the ball off to your feet, come back down, come right back up, grab the ball, back down. Great exercise sucks, which makes it good. Okay, so it’s the pike up, passing the stability ball back and forth.
Ab Exercise #7: Barbell Ab Rollout
All right, here we go, we’re going to go to the appab rollout. So this is a scanning roll out. I’m using a barbell with the plates on it. So you can make this as heavy as you want. Or you can even use an app. So I don’t even use sliders on my hands. Okay. So grabbing the shoulder with the part, keeping my legs as straight as possible. And what you’re going to do when you do these, you’re going to roll out Your first time you want to stick it right underneath your chin or mouth, just to kind of feel how hard it is to engage, and then you can work your way out as far as you can and coming back. So it’s not an arm exercise, you’re not going to roll out and use your arms to pull back. You’re pulling back from your abs, okay? So when you roll out, you want to roll out, but then pull, your arms are almost in that same stationary position. You want to keep the long non stationary position and tool. Know the difference now that you’ve watched this, so make sure you try that. Even if you’re doing the AB wheel from your knees. That’s a great thing. A great exercise.
Ab Exercise #8: Single Arm Decline Sit-up
All right, we’re gonna move to the decline setup. Anyway. So we’re gonna get your feet locked up top. How can a man Gonna grab this dumbbell. But the different thing that we’re going to do, this kind of works the opposite side of your abs, which kind of helps with that crossover. Alright, so you’re gonna hold this in your right hand, you’ll sit up, keeping it up nice and controlled on the way down. I’ll typically do three to five, I switch it over three to five, three to five, three to five, and you just kind of go back and forth. annihilating your core. See how I like that arm rotates up as they come up. So I’m not shooting it forward. It’s straight up, good control on the way down. So that’s a decline set up with a one arm dumbbell.
Ab Exercise #9: Bosu Alternating Jack Knifes
Alright, drumroll we’re getting close to the end, which means we got the best ones. So let me think here 12345678 Here we are. the bosu ball. I hate this thing. All right, these hurt so bad when you do them right. So, we have alternate jackknives. So install the Jackknife there. So this you want to make sure the ballsposition right in the smaller back. Okay. So my left legs out. The key to this is keeping this right arm nice and tight your head, really trying to open up the side of your body. Okay? know when you’re coming up, exhaling out, oops, sorry. Come up, exhale out. And you’re gonna tap that toe. Keep your chin tuck the whole time so you don’t want a lot of head movement. So keeping that chin top, coming up, slapping that foot. This one if you do 20 reps, reach that no matter what it hurts. So 20 keep it tight to your head, you’ll know that you start getting tired that will start to flatten it out, bring it in, really you want to feel it rather than alongside your head on the way up. So, just reaching up there, if you need to balance with your head on the floor, if not, no big deal. I’m gonna try to not do that. All right.
Ab Exercise #10: Table-Top Crunches
So now we’re gonna come back to the most you all forget the tabletop crunch. Pretty fun. All right. So number 10, the tabletop crutch, so it’s just like a suitcase crunch on the ground. sec, you’re balancing on the stability ball or bosu ball. So good balance and yes, crunch it up. But you could feel it as you try to stabilize your body on that ball. So it makes it super hard, nice difficult exercise and then banging out some reps. So just coming up, you can’t drop down and do these super fast because they’ll fall off this hole your balance, don’t open up too much. Just keep it contracted and just pulsing it together.
Those are the 10 best exercises to get abs in 2 weeks.
I truly hope you guys love this.
Definitely intermix these into your workout programs.
If you’re having a hard time trying to figure out what to do and how to do it, it’s time to seek out a professional so you can stop wasting your time.
You know, I love helping people…
I love putting programs together…
And I am always trying to put out the best content for you all.
Definitely sign up for one of my freebie resources such as a workout or a 10 best list for the area you’re most interested in perfecting.
So today I’m gonna be sharing with you a supine hamstring stretch with a strap. So there’s tons of different types of straps out there. In the previous episode, I just used a towel and then the one before I showed you how to test your hamstrings and see if you have symptoms of tight hamstrings as well.
So in this one, I’m gonna show you how to do a supine hamstring stretch with a strap. And then I’ll show you some other stretches and some of the next episodes so definitely subscribe to the channel. Click the bell so you’re notified as information comes out. I put out all kinds of content and strength based training, you know, teaching you the best techniques out there to get the fastest gains.
The reason this stretch is referred to as a supine hamstring stretch is because it’s performed while laying “supine” or aka on our backs. While staying on your back, you’re going to use the strap to get a really deep stretch on your hamstrings. It’s performed in a similar way to the tight hamstring test, which will let you know if you need to stretch your hamstrings. If you haven’t seen that video yet, you can check it out here.
The way you’d perform this hamstring stretch with a strap is to lie down on your back. Now while in the supine position, you’re going to raise your leg into the air. Now to strap your foot, while keeping one end in each hand on both sides of your leg you’re going to create a loop to slide around the sole of your foot.
BENEFITS OF SUPINE HAMSTRING STRETCH WITH STRAP
The best part about this hamstring stretch, o this is good because you can almost get a good PNF stretch here. So you’re gonna pop that leg up biggest thing is keeping that knee nice and straight, lock it out, pull that foot in. And then what you’re gonna do is you’re gonna go ahead and push against that strap. So about six inches, and then boom, let it come right back at you.
This is an amazing stretch, because each time as you know, push against it, and then come back at you, you’re gonna get a little bit further each time getting a better stretch on those hamstrings. So if it’s the one if you’re if you’re really working on your left hamstring because of the fact that it’s tighter and you notice that this is where most of your issues coming from. You still want to spend some time on your right leg also. So even If you you know, divided up, you want to keep yourself you know, symmetrical keeping that balance. Whoo, this one’s tight right now. So keeping that leg straight, pushing down. So fighting that resistance, and then let it come back at you. pulling hard in this is your supine stretches in a strap.
So hopefully this hamstring stretch with strap will help you, hopefully are resolving some of these issues that you’re having with your body. Also, these are trade things you can just pack in your bag when you’re traveling, to help with refuel, relieving and alleviating that pain, if you’re having back issues or knee issues, alright, so definitely subscribe.
Check out the other videos. If you had issues like I said and realizing if you have tight hamstrings or if it’s something else, check out the symptoms and then check out this tight hamstring test also, and then I’m gonna show you some more stretches here coming up in the next episo
So today I’m gonna be sharing with you a supine hamstring stretch using a strap. So there’s tons of different types of straps out there. And the previous episode, I just use the towel and then the one before that I showed you how to test your hamstrings and then also symptoms as well. So in this one, I’m gonna show you how to do a supine hamstring stretch with a strap. And then I’m going to show you some other stretches and some of the next episodes so definitely subscribe to the channel. Click the bell so you’re notified as information comes out. I put out all kinds of content and strength based training, you know, teaching you the best techniques out there to get the fastest gains.
We’re on our backs. were laying supine. What you’re gonna do is you’re gonna take you’re gonna bring your knee in about 90 degrees, just like you would do with the hamstring test. You’re gonna strap your foot with the strap, okay, so the best part about this, so you use the towel, the towel is no good, okay, so this is good because you can almost get a good PNF stretch here. So you’re gonna pop that leg up biggest thing is keeping that knee nice and straight, lock it out, pull that foot in. And then what you’re gonna do is you’re gonna go ahead and push against that ban. So about six inches, and then boom, let it come right back at you.
So this is a very good stretch, because each time as you know, push against it, and then come back at you, you’re gonna get a little bit further each time getting a better stretch on those hamstrings. So if it’s the one if you’re if you’re really working on your left hamstring because of the fact that it’s tighter and you notice that this is where most of your issues coming from. You still want to spend some time on your right leg also. So even If you you know, divided up, you want to keep yourself you know, symmetrical keeping that balance. Whoo, this one’s tight right now. So keeping that leg straight, pushing down. So fighting that resistance, and then let it come back at you. pulling hard in this is your supine stretches in a strap.
So hopefully this information is helping you, hopefully are resolving some of these issues that you’re having with your body. Also, these are trade things you can just pack in your bag when you’re traveling, to help with refuel, relieving and alleviating that pain, if you’re having back issues or knee issues, alright, so definitely subscribe.
Check out the other videos. If you had issues like I said and realizing if you have tight hamstrings or if it’s something else, check out the symptoms and then check out this tight hamstring test also, and then I’m gonna show you some more stretches here coming up in the next episode
What’s up my fitness family today I’m going to show you how to do a hamstring test.
So tight hamstring test. So if you stay with me to the end, we’ll go through all of this stuff. But definitely if you want to know more about your body, how to take care of your body strength based training, at home workouts, definitely subscribe to my channel, I’m all kinds of pumping all kinds of information for you to get the best information out there.
Alright, so what I’m gonna do is show you a quick test. All right, so here we go.
What you’re gonna do is you’re gonna lay down, you could go next to a wall, I’m gonna use this post, just because you want something to measure a 90 degree angle. And obviously, if I’m laying on the ground flat on my back, you know, we got a post or a wall, you’re assuming that it’s a 90 degree angle. But you know, it doesn’t matter. You can use like a chair box or a couch or something also doesn’t have to be anything in particular. I’m just you just want Understand what a 90 degree angle is, because that’s how you’re going to test to see if you actually have tight hamstrings.
Alright, so I’m going to come here lay next to this post and I’m what am I doing on a line my hip up with it. And when you think about having tight hamstrings, um, you know, I don’t expect everybody to be able to go 90 degrees or beyond, but to know that if it’s tight, it’s going to be less than 80 degrees, okay? So if you’re just and you can get up to tractor out so that way, you could see what the measurement is for an 80 degree angle, um, but you want to be able to pull your leg up so it’s aligned with the post, and you want to be able to see so the other legs flat on the ground, and you’re gonna try to kick this leg straight up, alright.
So if you look at the angle of the post in your leg, is to find out if you have abnormally tight hamstrings. So it’s a great indicator, and you want to do with both legs. So it’s not like okay, cool, lay down and find an arm or right leg is good. Let’s go ahead and start back up, it’s not a big deal, because you can have, you know, different types of tightness in one leg than the other. And usually, if you have one side is heavier than the other, it can throw your body off your hips, knees, ankles, you know, all the way up to your shoulders. So you’ll do the same exact thing with your other leg just to see if it has a tight hamstrings, you would lay down, bring your knee up. So you want that 90 degree angle and see how far you can bring your leg up also.
So and you can, you know, use something on the wall, draw some lines, give yourself some diagrams, and there’s also some apps out there as well, that also measure, you know, to see how the severity of the tightness of your hamstrings so there’s a quick test To test the hamstring tightness, hopefully this helps you out.
Definitely check out the next episode because what I’m going to do is show you stretches to stretch your hamstrings. Alright, super excited to share all this information with you subscribe to the channel, you’ll get the best in strength training, home-based training, you know i and then also how to take care of your body.
Today I’m gonna be sharing with you a topic this is a lot of people that come into me tight hamstring symptoms. So, a lot, a lot of people will have back issues or they’ll have butt issues. And, I want you to understand the difference between the two because you want to make sure that you’re treating the right thing.
So if you have back issues, and you want to know if it’s your hamstrings, a good way to kind of understand the difference between the two is one where the pain is. So if your pain is there’s like this little heart area for you to actually sit down, that gets really tight and it hurts.
Typically, you’ll want to do different types of techniques for it as opposed to if you notice, like when you bend over like you have to roll your back a lot because your hamstrings aren’t letting go and they’re, they’re tight. So the back pain coming from tight hamstrings will, you’ll notice whenever you’re doing anything you’ll want to roll your back to to help you get into that position.
So, in the next episode I’m going to share with you how to do a hamstring test. So the right eyes want to know the symptoms. So the symptoms are whether it’s the hamstring, or your piriformis, or it’s right there or that they insert into that bone.
Alright, so definitely if you’re interested in not only learning about information for healing yourself and understanding more about your body parts and body, subscribe, click the bell, and then the next episode, so click the link below in the next episode. What I’m gonna do is I’m going to show you different tests to test your hamstrings.
Today I’m going to show you the best glute exercises to not only lift but tighten those glutes. Hey guys, Brent Kasmer, Brent Kasmer fitness and not only am I going to show you a series of exercises, but this is how I would put it together in a workout program also.
So let’s do this. Follow me along. Here we go. best exercises for your glutes.
BEST GLUTE ISOLATION EXERCISES | Eliminate Sag & Cellulite
Alright, so split squats. I like to do this on a Smith machine but I want to show you that don’t have that chain. And if you don’t have a bench, it’s a Bulgarian split squats. He has one leg up behind you elevated and the other legs out in front of you and how you judge the front is you would just put good phone calls. The live video. So you want to make sure you stay up and heal your butt. And you’re just pushing up to the field. Okay? But I feel this is what I want to spend machines, I want to show you on a set machine right here. Put the bar up on your shoulders, put your foot up on the bench and getting down. So I like to preference, this is a preference, put your foot flat on the bench. So there’s two ways to do it. You can put it up like this, put it flat like that and tilt it in. You will do a Smith machine, see the range of motion. You want to get a good range of motion, this back leg should be relaxed and you should primarily be driving through that. And then when you would stop, you’ll just switch your feeder out. Here’s what you do as well.
All right. So to get those boots fired up, I would do like 15 to 20 repetitions on that. Then we’re going to write to a barbell glute raise. So you would set this up at a gym just like I have it set up here. So you have all this stuff set up so that way you can just run right through your workout. Not only hitting it with some good strength, but also getting some good cardio in as well. So when you do a barbell glute raise, you enroll this right up on your hips. As you see I got a pad here. So you would use a if you don’t have a pad for glute raises, you would just roll up the pad or you can use one of those neck pads that you would squat lamp. So you just pull your feet in nice and tight backs like your shoulder blades are on the bench driving up through your heels, driving those hips nice and high. So pivoting on your back, same thing, 20 reps. You don’t want your head on the back and just arching your back. So you want your whole body moving, driving through those glutes. hips up. Alright, the same thing 20 of those as well. So split squats per leg, barbell hip hinges, barbell hip thrusts, glute raises, whatever you want to call them. All the same.
So we’re gonna take a man, stand on it nice and tall. Keep your legs straight. Seal My legs are straight. I’m just driving through my heels. It’s not a big motion, which is driving through your heels. Are you good? Go 20 to one side. This is a bandit. Sign. Walk when you go 20 just going back the other way. So you want some tight enlisted goods. You put these all together, and we’re not done yet. You fire those glutes up. So the big thing with this is, you don’t want to be hinged forward. You don’t want to be shrugging this band up when you’re stepping. So if you needed to make it tighter, you would just grab lower on the band. So that way your shoulders are back and you’re just driving through those heels. Okay. Good. So the next is a kettlebell swing. So right here, I’ll show you the proper technique of picking a kettlebell up.
So when you walk up to a kettlebell, when you bend over, you want to be underneath your eyes and you just hike it. back behind you, keep your head up, stay forward, and you’re just popping your hips out. So it’s almost like a barbell hip thrust. Squat. It’s so far your glutes up. So here, same thing, 20 reps, driving those hips, driving through your heels. So you’re not supposed to be flying in the same way over your head. You’re gonna throw the kettlebell back down. It’s like a battle between throwing it down and throwing it up. So when I teach people at the MIT studio, it’s almost like spanking your butt, and you just pop a kettlebell, straight out. Okay? So pumping those hips. So, yes, the split squats, preferably on the Smith machine.
Second exercises the barbell hip thrust, or glue raises the bandage side steps kettlebell swings, and shebang. We got high foot placement leg presses, getting out of breath. So this will be regular foot placement. So you would literally walk your feet all the way to the top of the press. nice and wide, toes angled out a little bit. And it’s got to really dig into that hiney pushing through those hills. Same thing, 20 wrench, nice high repetitions here. Really firming up that booty. So 20 of those and then you would start right back over on that circuit.
So split squats, blue raises, favorite sidesteps, kettlebell swings, high foot placement leg presses. You will, I promise you in one workout, you will feel a difference in those glutes and you only kill one day you probably feel every three days. So I hope you guys enjoyed this little bit of a workout, but same time. This is just the best glute exercises to not only lift, but tighten those glutes as well. So if you’re trying to deal with some of this stuff on your own, trying to figure things out, you know, this, definitely don’t waste your time. You know, even if you’re stuck at home, you’re trying to figure things out, you know, reach out. I write programs for everybody, wherever they’re at and at whatever level they’re at. So I don’t want to waste your time. I want you to get the most out of the time that you work.
What’s up my fitness family. Today I’m gonna teach you how to lean out the thighs.
Alright, so my name is Brent Kasmer, Brent Kasmer Fitness.
So I’m going to show you several exercises, these are techniques that I use right now with my clients to help get them in nice, lean, sexy legs. So,you know, obviously, I love strength training. So everything is primarily based around that, but then I throw in some ballistic movements also to help with, you know, leaning out those legs. So I’m going to show you a few exercises, so pay close attention.
Lean THIGHS | Burn Thigh Fat and Get Rid of Your Thigh Gap Fast
And then if you want a template to this workout specifically, then go ahead and comment below, send me the template, we’ll get something put together for you. So you have a template of this workout program. All right, so follow me over here. So you would start off with a barbell back squat. So if you’re not familiar with squatting, always with my clients I have them put their pinkies on the line so that way it helps them to stay centered when they get under the barbell. So if you don’t have a barbell, you want the weight across your traps, okay, which is the top part of your shoulder slash neck area that’s not on your spine itself. So head up, standing on your heels, squatting down and driving up through your heels. Okay, so, you do 10 good back squats, trying to get down 90 degrees. You’ll walk forward, set the bar on the rack, and then go right into Well, there you are. I don’t know where are you at? All right, so then you’re already in a 10 box hops so vertical jumps onto the box.
So this is the ballistic movement. So when your box hopping, make sure you jump and then stand up to finish the movement. Okay. So jumping up and finishing So if you don’t have a box and you’re scared to box hop, which is okay? You would just literally do a squat jump standing up. So do you see how I landed softly? So squat, softly stand up. the same premise is a box, okay? So don’t sweat it, you would go back and forth, we would do three to five sets of these two exercises, and then we would move on.
So this is a trap bar deadlift. So trap bars are just the type of bar I’m using. You can use a barbell as well. I just prefer a trap bar because we have one. Stand in it nice and tall. grab the handle, drive through your heels. Stand up, full extension. So when you stand up some full extension drive through your hips, walk that out head up so the ballistic movement you would pair with the trap bar deadlift is a broad jump. Broad jump is jumping for distance. So if you’re right here and you’re shooting from your hips forward, so it’s like a ski jump, shoot, and land soft, shoot and land soft and land stop, and it’s a good idea to get a target so that way you’re trying to jump as far as you can. So in here we will have like, you would choose two tiles or three tiles. So that way, you know like, Hey, I can make this distance. Sometimes we’ll lay down an ab map and jump over the whole mat.
So to give you a depiction of how far to jump so same thing trap bar deadlifts, broad jumps. The ballistic movement helps you to elongate those muscles and lean them out so you pair those guys. Hey, thanks for your five sets and we would move on.
So the next thing is a dumbbell walking lunge. So let me get some. All right. So dumbbell walking lunge, head up, shoulders back. Nice big step, stepping forward into your foot. So stepping forward, stepping forward, this would be 10 per leg. So once you get 10 per leg in, right into a ballistic lunge, so ballistic lunge, you’re just kneeling down, jump up, switch your feet, jump up switch your feet. So this is a workout that I do with a lot of my athletes, because you’re getting power and then a ballistic burst. So Same thing about three sets of ten. And then ten per leg ballistic lunges as well. So if you want a template to this workout program, just comment below, send me a template. This is a great way this is, I feel probably the best way to lean out those thighs for sure.
So my name is Brent Kasmer, I have been doing this a long time and I love helping you guys get good information. So that way helps you read between the lines, and not like get caught up in the bull crap. Because there’s tons of stuff out there. And if you’re tired of wasting your time and tired trying to figure this out, you know, I want you to make sure that you’re getting exactly what you want.
Today, I’m gonna be showing you knee joint pain relief. So, my name is Brent Kasmer. I’ve been doing this for a long time, Brent Kasmer fitness, and I am here to help you. So we’re gonna be going over different types of things. We’ll be using the foam roller today. So you know, I am definitely doing this and seeing this. I mean, a lot of people come in with knee pain.
And it’s always about treating it because if you let something prolong, it can turn into something more serious. You know, you can’t just avoid it or wish it goes away. You actually have to take action and do something about it. So these are all different types of treatments that we teach here at BK fitness and I want to make sure that I help you guys out so if you don’t know what to do, you know definitely personal message me or direct message me and let me know how I can help you, I love to help you out. So, you know, I love helping people, I am someone very passionate about and I love helping people.
So we’re gonna start off foam rolling. All right, so if you don’t know what a foam roller is, there’s tons of different foam rollers out there. All different densities, sizes, you know, so there’s like ones that are, you know, half this size or a third of the size. There’s ones that have like ridges on them or spikes on them. There’s ones that are like PVC pipes. So you want it to be dense. You want it to be so hard on if you can see this or not, but I’m pushing on it, and there’s really no good in it because the more it can work your muscles out the better is going to be for whatever you’re trying to treat. But it is a pain tolerance thing. So you definitely are going to feel discomfort when you’re doing this because it’s helping to heal you. So you’re creating blood flow, creating circulation, your body’s natural remedies is to heal itself. But if you don’t create the blood flow and let the water and the blood in the air circulate through your body, it can’t treat its own self.
So we’re going to start off on the floor. And you’re going to go on your knees in front of the pad. All right, you never want to roll over top of your kneecap. So we’re going to be working above it, we’re gonna be working on the TFL, the Mo, and then also the TfL as well. So we got the IT band, TFL, VMO, and the quadriceps and then also, we’re going to try to hit all these really quick so that way you can don’t lose me, your setup on both knees, laying on the patio and going your elbows like almost in a plank position. And we’re going to start off just nice and easy, just kind of warming, warming it up. So just going into it just going back and forth. Maybe three times just loosening your quads up before we get into actually rolling them out. So there’s three I’m going to slide this off to the side. So I’m just going to have my left thigh on this pad. Now we’re going to start all the way up near the hip. So at the top part of your quad, we’re going to lay on it. And we’re going to work in three to four inch surface areas. So you’re gonna roll up about three inches. And then roll back, nice and slow, rolling up and rolling back. And this last time, we’re going to stick and hold it so you’re gonna roll up, hold it and curl that left heel. And because my left leg is on the foam roller towards your butt, so curling that left heel up towards your butt.
We’re gonna do this nice and slow about three seconds or three seconds down, three times. And then that is the new starting point. So the new starting point is where you just stop. So you’re going to also do three inches. So back and forth three to four inches. And then stop. And now this is going to be our new starting point. But we’re going to also do those three pulses, curling your foot, three seconds, four seconds all the way towards your butt, and relaxing and all the way back out. More.
And that’s our new starting point. And we’re gonna roll, same thing three, four inches, back and forth. And then stick it, that’s our new starting point. Curling it towards my butt, you guys get the point here. We’ll do this one more time just to finish out this leg. Same thing only got about two to three inches left. So right there like I said, I’m not rolling over top of my kneecap sticking and holding the last one. So this one. Same thing three pulses heels towards your butt. And that is how you would do the one thigh and then he would just do the other one. I’m not gonna make you suffer and go through that with me if you want to, just pause it and the other side.
The next one I’m going to do is IT band. Typically this is where most people have their issues with their knee without knowing that it’s there IT band and this goes right down the side of your thigh. So it comes up to the hip and connects down towards the knee. Same thing, we’re not going to be rolling over top of our knee but you gonna lay start off on your right below your hipbone, kind of the top of your thigh.
So right now I’m working my right side. So my right, top of my thighs on at the side, and I’m going to hook my left foot over top. So the reason you do this too is to help relieve release some of the pressure, so you be driving your body weights worth of pressure into the foam roller, which can be painful. So this helps you to help pick your body up if you don’t want that much pressure on. Or you can go hardcore and just put both feet on top of each other, but not me. So you’re gonna kind of take small steps with your elbow. And this is nice and slow. Don’t go fast. If you find a point that really hurts and you get to that point, you’re like, Oh, my God it’s killing me. Then stop there. And just take some deep breaths. Try to relax as much as possible. And then continue on. So the goal is obviously getting all the way down towards your knee, and you’ll find parts that really hurt and wiggle your toes, the leg that’s on the foam roller, because that helps you to relax because your first inkling when you’re doing this is Oh crap, hurts really bad and he is tense up. So once you find those spots, you’re just gonna stop, take three deep breaths, and then continue to use this top hand to help add pressure to help you move that elbow out further from your body to help you kind of walk it out. You’re using this leg to also help push you forward the top leg. Usually most people find discomfort at the top or the middle, or right above their kneecap or right above the side of their knee joint. Knee joint relief, you’ll find it and you’re just like, Oh, this thing’s really bad. You just lay there and breathe. Sure, right, whatever.
And you’ll go back up your leg also. So hit down toward my knee, and I roll all the way back the other way. So same techniques using the top arm to help brace yourself, move your elbow, put it back on the ground, using this top leg to take pressure off of that, and relaxing the leg that’s on it. So you would go up and down about three times and you’ll flip over and do the other side. Now, you know you want to treat both legs equally. So that way you can kind of get a good grasp of what’s bothering you and what’s working, you know, because the IT band might not hurt on your one leg but it really hurts on the other but your quad my hurt early bad on the other leg and on the other. So you just got to kind of find what imbalances you do have and attack them. Alright, so I’m not gonna bore you anymore. So you got your IT band, you need your quadriceps. So you’ve got those two foam rolled out.
Now I’m gonna do the TFL. So TfL runs laterally, like right on your head. So how do you get to that, right? So you’re gonna lay right on that point, you’re gonna feel that. So it’s above where you started. So before we were below the hipbone, now we’re right above it. And you’re just gonna roll forward all the way toward your stomach. You gotta kind of like wiggle it around, you’ll find where it’s at. So it’s like, I don’t know if you could see the camera. I’ll do both sides. So that way, you can get two different angles and see maybe one angle better. So you roll forward, all the way to the front. And then you’ll roll all the way.
See how my top leg kind of helps me to the back towards your butt. Rolling all the way forward and then all the way back. I’m gonna do the other side, see if it’s any better for you guys to see right ahead, rolling forward trying to relax all the way back. So my arms are up to kind of help me rotate.
All right, we got the TfL, we did the quadriceps, we did the IT band. The next one I do is my calf. So this is kind of a funny movement also. So you want to put the top part of your calf right below your knee on the foam roller. So we’re just gonna do one leg at a time. So I have my right leg on here. It actually even helps if you can do it so that way, it’s at least four to six inches off the ground, about three to four inches off the ground, but you should roll, same thing back and forth a couple inches. And then I want you to do foot circles. It helps release that muscle. You’re gonna do five circles one way and you’ll do five circles the other way. Okay, then you’ll do the same thing three to four inches. And you can tell when you got knots in there. You’ll feel I promise you, you won’t be surprised. Same thing, five circles each way. If you want to add pressure to this, you would take your other foot and just set it right on top of your shin. Okay, so sit down on your shin will add pressure down onto that calf. That’s on the foam roller. Five circles each way. Same thing, one more circle and then the other way. Last time for me, this is like telling us where my calf is really tight, more towards my heel. And if you’re active and you know you’re exercising, you’re gonna be you know, you cause micro tears in your muscles. So you’re gonna be banged up, you’re gonna want to do this. Anyway, so if you have any free time and you’re, you know, wanting to take treat yourself, you know, like, these are great techniques to use pre-workout also. Especially if you’re going to be doing legs and just make sure your knees feel good.
So, we did the foam rolling, the quadriceps, the IT band right down the side of your legs, the TfL and also your calf muscles. So these are good foam rolling techniques to help with the tendons in your knees so that way you are free of pain.
So I’m really hoping that this helps you guys out but just like I say, in all my videos, if it’s hurting you, don’t do it and you got another dealer decipher good pain and bad pain when I say hurts, like if it hurts along, whatever you’re working. That’s ok cause it’s breaking up those adhesions. But if it’s actually making your kneecap hurt more, stop, you know, stop what you’re doing.
So, you know, these are all treatments for you to get help. So I’m hoping these things help out. Like I said, my name is Brent Kasmer. It’s Brent Kasmer fitness and if you’re looking to get help, and to find out how to do this for yourself, then definitely direct message me. Let me know how I can help you out. All right, talk to you in the next video.
Today I’m going to teach you the best treatment for lower back pain. So these are seven exercises to relieve pain right now. All right, my name is Brent Kasmer. I’ve been doing this for a long time. And these are common issues that I deal with on a daily basis. So clients come in, they’re dealing with all kinds of stuff. You know, you slept wrong in your bed, you’ve been sitting too long in a chair. You know, sitting is the new smoking. All right. So a lot of times people are stuck in this position for hours upon hours.
Obviously, there’s a chair there, though. So you know, you’re not just standing to do wall sets, but they’re sitting in at desks, and they’re sitting in the car doing sales, you know, so, therefore, you know, you’re stuck and your hip flexors are super tight, and it’s causing you to have lazy, sleepy glutes, and also lower back pain. So when someone comes in and they’re telling me, Brent, I’m super stiff. These are treatments that I help them with right now. That help immediate Okay, so and this you don’t need to be at the gym, you could do these at home at your desk, you know while watching TV, you know, whatever it is, takes a few minutes to a few sets of these and then, therefore, it’ll help, you know, save you all these problems.
Best Treatment for Lower Back Pain – 7 Exercises to Relieve Pain Now
Well, I’ll get into it. Alright, the first one is literally a standing lower backstretch. So what you’ll do is you’ll take your hands, you’re gonna put them on your hips, and you’re gonna push on your hips and lean back just as far as you can. Okay? You don’t want to force anything. Anytime you’re dealing with any types of ailments or injuries. You just want to do what your body is going to allow it to do. And just relax and you’ll come out of it. And you’ll do it again, no goes through these for like, between five to 10 repetitions.
All right, so that’s just You’re standing lower backstretch. The next one. So fun name, it’s called a dead bug. So we do occasionally find these on the floor. Some dead bug, you’re gonna be laying on your back. You want your feet up. So you want your feet up on, you can put it up on like a stability ball if you want.
But you want your feet up to help keep your lower back driven into the ground. So you really got to feel yourself pushing your lower back into the ground. So feet are up, they’re elevated, you know if you need to put them on the top of a couch or if you need to put them on something because you don’t have the abdominal strength to hold your feet up. You know, brace them on something but you want your heels above your knees. It’s going to help you get in that position. So your hands are above your head, and you’re going to come up and come across the body towards your opposite leg. Come up rush the other leg, you see all volley coming back down to that one spot. You don’t want to slam your foot. So if you’re using a counter, if you’re using something, you don’t want to just slam your foot down, because then that’ll release your lower back from coming off the floor. That’s the main part is you want to keep everything here nice and tight. Keeping that back driven into the ground.
Okay, so this is called a dead body. Exercise number two, we have a lower back stretch, dead bug. Alright, exercise number three is gonna be laying on your stomach. Hands out in front of you. This is called Superman. So, Superman, you got your hands out and get ready to fly. And you’re just arching your whole body up off of the ground.
Okay, then you come back down nice and slow, good control. You don’t want to be picking your feet up so you’re not trying to pick from your knees. You’re trying to pick it your lower body up from your hips. Alright, so you’re arching, not picking that lower part of your body up, picking your upper body up, arching up, and back down. Same thing. 10 to 15 repetitions of this, things you don’t want to do. This is not a fast exercise, you’re not wanting to throw your head into it because then before you know it, you don’t have lower back pain, you got neck problems. So you want you to know your heads nice and aligned with your spine. And just picking your shoulders up as high as you can. Don’t force anything. I’ll keep saying this over again, don’t force anything. So just arching up. Good squeeze.
All right. The next exercise, we’re going to flip back over onto our back. This is a bodyweight bridge. So by way of the bridge or hip thrust, or glute raise, but you want your Back on the floor, you been on the floor and your knees bent 90 degrees. And you’re just going to be doing a hip thrust or bodyweight bridge, you’re just picking your butt straight up in the air, driving through your hips.
Your goal is to get your hips higher than your knees so like higher than this line. So that’s your goal as you’re shooting for. So your hips, your glutes and your hamstrings are engaged. And then back down, driving up through your hips, good squeeze. Same thing, 1015 repetitions on this as well. Squeezing, don’t get carried away, don’t throw your body up there. So in a fast motion. You want to make sure you’re just you’re feeling what you’re working. So you’re trying to mentally get to the muscles that you’re trying to work. So that would be your bodyweight bridge.
All right. So bodyweight bridge. The next one what we’re flipping right back over. So we’re going into an alternating Superman. So, let me see, I’ll show you this way.
So alternating Superman, same position. So arms out in front of your feet back behind you, you’re going to raise your opposite side so you can go right arm and left leg. So we’ll go up, squeeze, and we’re gonna stay that same side. So right arm, left leg up, he’ll do 10 of these per side. And then after you get 10 of those will go to the other side. Right arm, left leg, right arm, left leg, nerve, sorry, left arm, right leg. So you’ll do 10 of those.
All right. So now we’ve got the lower backstretch. Okay, we did a dead bug. We did.
The Superman’s the hip thrusts the bodyweight bridges. The alternating Superman’s, okay. So now I’m going to show you another great stretch. So what you’ll do, you want to get up close to a wall. So I’ll pretend sorry guys pretend with me here. This is a wall. It’s not a box. All right, you’re gonna sit down here. You want to make sure your feet are up against this wall. Box.
Your feet are up against it. Knees are nice and straight and flat to the ground. You’re gonna take your hands behind your head, and all you’re gonna do is lean forward toward your feet, keeping those legs nice and straight. This is actually nasty. It’s a lot easier to watch somebody else do this than it is to do it for yourself. All right.
Leaning forward, keeping those feet nice and flat on there. Same thing and don’t pull on your head so hard that you’re ripping your neck down. Okay, this is nice good control. Breathing out, the more you breathe out, the further you’ll be able to get into that stretch. All right, so that is the exercise.
I’ve saved the best one for last. Sure you guys have seen these before. I’m gonna show you two different ways to do that though. So this is a k A the pigeon stretch. So if you’re gonna do this on the floor, you’re gonna take your leg in front of you just like this.
So you want it to be at about a 90-degree angle or greater. You’re gonna keep this hand is to kind of balance you out and your back leg behind. You are also at that same 90 degrees. So you’re gonna use this outside arm, the same arm and the leg that’s out in front of you, to help push you forward into the stretch until you get good at it. Once you get good at it, you’ll use both your hands in front of you, but I want you right now to use that outside arm to push yourself forward into this stretch. And you’re taking this shoulder to this knee. So pushing it down, leaning in, and you should feel this in your glute of the leg that’s in front of you. So right in that hip glue area. So you do the same thing on the other side. The same thing, if that’s not the side that’s bothering you, it’s okay. It helps you to get relief on you don’t want to just continue as you know, jab away at the one side if it’s so exciting, that’s hurt and so it helps to give it Break.
So the same thing this is like the height of a back of a couch. So this is why I try to try to talk you through like when you guys see a plyometric box, like oh well I’m have a plyometric box at home, it’s okay, this is about the height of the back of a couch, or a table or walk around, find something, but it’s, it’s you wanted about right above the top of your thigh, you know, right below your head. And what you’re gonna do is you’re gonna put your foot up and across it.
And the biggest thing is you want your heel align with your knees. So now you’ve just created that same pigeon stretch, it’s just elevated. So if you’re having a hard time getting down to the floor and getting up from the floor, you can do this and a lot. And when most people come in, it’s okay, like their knee will be way up like this because it was so tight. You know, this is you’re just looking for progression. You’re trying to just feel out the extra stuff. Just check things out, you know, it’s you don’t want to force your leg down, you want to let it do what it does. You’re just gonna try to breathe, relax, let it let it stretch out.
Here’s kind of same thing though is you’re just going to lean forward, elbow or the shoulder is going toward that knee. So you can drape yourself over it. To make it a little harder, you kick that leg back a little bit and just resting on it. But the main area two stretches they’re trying to stretch out are you know, glue. So those are the seven best exercises. So just to sum it all up. So today we went over treatments to relieve lower back pain. So these are seven different exercises to relieve the lower back pain. All right, I’m hoping that this stuff really helps you guys my name is Brad Kasmer.
And you’re definitely subscribe to my channel. Thumbs up The videos make some comments let me know you know what else is going on with you so that way I can help you out. I’ll see you next video.
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