Giber returns to the basics with this lower body strength workout. Give this exercises a try & you'll see the difference.
Read the full transcript »
Hi everybody and welcome to performance for life. I'm your host/coach Giber Becerra a.k.a GG, a.k.a the rockstar of fitness and performance. We’ll help you to unleash that elite athlete within four ways before a match or your game of everyday life. So, today’s episode is going to be a special one. It’s a lower body straight forward. I got just lower body. We’re going to do two or three sets of these ones, eight to 12 repetitions. Now, this is rally special because it comes from one of our performance coaches, the one and only. Okay, you got to be able to say that. Can you say Evarafi? Okay, let me know. All right, what we’re doing is a single leg squat on top of a bench. You can start out with dumbbells. You don’t have to, okay? And then I thought I'm going to follow that by a step-up and then follow it by some more lower body exercises, calf raises all right and tall raises. So, come on up. One foot, I'm just going to do eight on this side. Single eight, obviously you want balance first. Make sure that when you go down, you need to—past your toes. Keep your body nice and tall. Keep this section nice and tight. So here we go. Obviously keep your balance and I'm going to go down. When you pushup, you really want to use your hips to pushup, okay? Just like that, so— [Demonstration] Good! All right, let’s do the other side. So how was it going? All right, I'm feeling good— [Demonstration] Again, I'm pushing. Follow my hips- [Demonstration] All right next one, moving along. Step-ups, get as you go up, let me do more bend without the waist. As you go up, you want to extend your foot using your hips. Now, your crossing hamstrings okay? So okay, that was your step. Here we go— [Demonstration] Eight on each side, go all the way up— [Demonstration] Keep your body nice and tall. Do not lean forward. Chest up and tall, great! [Demonstration] Feel that? Only applies a little bit and I’ve got a lot, doing the bridge— [Demonstration] Good! More—come on over, you want those flat guy braces. Well first we got to tolerate this. Right here, down to 12. You want to bring your toes up just like this— [Demonstration] It might not seem like a really tough exercise but you really got through it in here if you're doing it right. I lost my track so I'm going to say 11-12— [Demonstration] Feeling it right in there? And you now move to your squat calves. Okay, gives it a little bit of the different edge as suppose to just kind of doing them up here or doing it on a platform. So, I'm going to go down, squat, chest up. And if I go up, it will just be 12— [Demonstration] Felt that a little bit? Well like I said, lower body workout, get your lower body obviously nice and strong. Question of the day; what—well tell me what is your favorite book of all times? Why do you like it so much? I think I’ve asked this question before but I want to know more because I love to read. I like to get different—well what kind of books would you recommend to me? I love reading. I love reading all kinds of books except fiction books. All right, I like non-fiction, a whole lot. So, it doesn’t have to be exercise books. I love to read about self-help books. Obviously exercise but it doesn’t have to be. Martin books, I love to read about thesis books. Send me your recommendations. Make sure you rate this video, put your comments. You and I are shaking the way with good fitness and we’re bringing sexy back in this fitness and fun as well. I’ll do it next time. Make sure you keep on eyes to other event and well also—I almost forgot send your inquiries what kind of exercise would you like to see. And now, keep always snap with it. Take care.