Two Mini-band Walk Exercises – Superior for Targeting Glutes

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In the pursuit of a well-rounded and effective fitness routine, incorporating versatile tools like mini-bands can take your workout to the next level. These small but mighty resistance bands offer a range of benefits, from improving strength and stability to enhancing flexibility. In this write-up, we explore the world of mini-band exercises and how they can become a valuable asset in your fitness arsenal.

Another shoulder workout video, Give it a shot before your next upper body workout or add it in wherever you see fit 💪🏼

Miniband Shoulder Warm Up

Here are two exercises that I think are superior for targeting the glutes, other than just your typical lateral walk with the minibands around the legs. So if you haven’t already watched that video, I highly suggest you do still.

 Here are two more superior ones or moves that I think are better. This first one is called the fire hydrant because it looks like a dog taking a pee. So the main thing that you have to watch out for there is the opposite arm, people will tend to let that shoulder and that elbow given I always tell people keep the elbow straight and keep the upper body pressed into the floor as you do so you’ll feel a lot more actual contraction within the glute. 

By doing it that makes a secondary to that is your monster walk. So the monster Walk is a zigzag version of the lateral band law.

The same rules applies from first video, you got to keep your body low. You got to keep your weight on the outsides of your feet. And you gotta step only as far as you can keep your knees over the tops of the ankles so that we know we’re staying aligned. We’re actually targeting the glutes. Now I suggest you do those before your leg days after your leg days for a metabolic burn or even intertwine them within a circuit of other leg exercises. Let me know what you think.

 

 

Watch the full miniband walk exercise on this link
IMPROVE YOUR MINIBAND WEALK EXERCISES

Limitless Fitness: Load vs Resistance

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Another topic that falls within the realm of positions patterns and performance is the concept of load versus resistance.

Now, what do I mean? Something that is considered load is an external weight, something, some sort of piece of equipment or natural thing out there in the world like a rock or a boulder. Right. a bale of hay that is considered a load, it’s something that you are loading your body with, you’re holding it externally is creating more pressure internally in the core, but also amongst compression of the joints, right? It could also be something like this weakest.

What that typically does over time is compressed the joints. Now if I were to do a pull up with this weight vest on technically, that’s a decompression exercise. So that’s a little nuance, but this is still an external load the other option is resistance. Right? So resistance is coming from, whoa, make sure you attach a resistance band and something that can really hold them steady. Alright, so resistance is something that’s creating resistance against your movement. pattern or with your movement pattern.

resistance usually mimics the muscles because we have these fibers, none of which really are straight and narrow, but all rotational in some sort or diagonal. And when the muscle gets longer, it’s at a higher chance of injury. Just like a rubber band, the longer it is, the more likely it is to snap. So when you use resistance, you are mimicking your muscles ability to withstand or adapt to a constant changing pressure and tension. So that’s why it’s important. Give me one more second to be able to understand when you do a resistance chest press and as I press further and further away, this actually becomes harder to push, because it’s getting longer. All right.

WATCH THE FULL VIDEO!

There’s a lot to be learned through understanding if you are training with load, or you are training with resistance, and there’s a lot of years to be saved on your joints. If you train a little bit more with resistance, or just add a little bit more resistance in to your training. Not always using iron and heavy things. To do all your resistance we mean that that creates that bone density, avoids osteoporosis, all of those things, but it’s really beneficial for your joints. And your muscles to understand their intention with resistance training. So make sure to add it in. If you have more questions, let me know what you think.

 

As we conclude this insightful blog post, we hope you found valuable information and practical tips to enhance your fitness journey. If you enjoyed diving into these topics with us, you're in for a treat! We're excited to announce that we've taken the conversation to the next level with our podcast.

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My Favorite Bicep Exercise

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I'm going to show you my favorite bicep exercise to get some guns like this. I'm just kidding.

So, here's what I do, You need three things: a carabiner a curl bar and a half inch thick superband.

So I'm going to clip a carabiner around the resistance band like so. And now I have two things and polls. Those are going to go on either foot. And now, instead of your traditional barbell curl, you get nonstop resistance.

You get increasing tension as you cross that 90 degree mark, as opposed to the opposite when you go back because once your hands go above this roughly 75 degree angle, the gravity of the bar starts to just sit atop of your elbows, right.
It feels great, constant burn and the burn goes better and even better.

Watch the full video on my instagram to learn the step by step on how to do this exercise.
Watch the full video here!

DFoss: Must Have Home Gym Workout Equipment

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If you're creating your own gym, this is a piece of equipment that you need to buy. This is called a YBELL - comes in all shapes and sizes.

So this is great because it functions as a dumbbell kettlebell, a parallel and a medicine ball. I'll show you what I mean.

So like a dumbbell, you can grab in the middle and be able to have all of the weight perfectly surrounding your wrist.
Or you can use like a kettlebell because you can grab any one of the outside holders and do all of your kettlebell flow movements. Or any kettlebell strength movement doesn't matter.
You can use it like a medicine ball because you can grab multiple handles at once. And you can do tons of moves there.
And then lastly, you can use it like a parallel because you can do push ups on the ground with them.

I love them personally. They're a great addition to the home gym. They're a great way to save space and save money. They are a little pricey, but their domain with a great new print material. They go all the way up to I believe 44 pounds all the way down to two. So check out the why bells. I think it's Go check them out if you're looking to add a nice, clean, high, high quality piece of equipment to your new home gym.

GET YOUR YBELL HERE!
WATCH THE FULL VIDEO HERE!

Check them out. Let me know what you think.

Common Mistakes on Mini-band Lateral Walk

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Mini Band Walks are done wrong in the gym ALL THE TIME! Here’s a common mistake I see people make when they’re doing a lateral band.

Number one, they grab too much resistance and they can’t physically do the actual opening of the hips with the adductors. Remember we are trying to target the abductors at the top of the hip your glute medius your glute max right. So the lower that we put the band, the further the level of point and the resistance is from that point, the more tension is going to feel but only if you do it right. So I typically have people put it around the middle of their caps, a lot of people will go to the ankles and automatically, they’re probably trying to do too much setting area to that while we’re moving. A lot of people will roll up and down. I prefer to stay in that quarter squat and not move or waver from that position.

The other cue that I give a lot of people is to put the weight on the outsides of their feet because if you keep the weight on the insides of your feet, the medial arch of your foot, you have the weight on the inside of your heel and the big toe. Now your knees don’t have to open but if I put the weight on the outside of my feet onto the pinkie and the lateral blade and larger my foot now I’m forced to open up the hips in smaller steps. Take steps to the slide in or stand up. Stay low, take smaller steps and put the weight on the outsides of your feet. That’s a quick and easy tutorial on how to make your bed and walks way more effective.

Share my article to someone who needs to fix their band walks

WATCH THE FULL VIDEO ON THIS LINK!

My Favorite Mini-band Exercises

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Here’s one of my favorite warmups with the mini bands consists of five movements, you’re gonna do each movement for 10 reps

You’re gonna do three rounds as quickly but as effectively as you can. So you’re going to start with the band around your wrist, fingers or spread. You’re pushing out in front from the chest, almost like a chest press.

You’re gonna go for 10 Once you get there, you’re going to raise and go down across thighs,10 nodes here as well. Then you’re gonna go overhead. I’m going to take a nice you can see what I’m doing here. We’re going to create that tension to ride the elbows down as if you’re doing a lat pulldown.

And then after 10 of those, you’re going to go palms up, we’re gonna go for external rotation, call these the end up no monies. And lastly, you’re going arrow. You’re extending one arm, you’re pulling across the chest. You’ll do 10 on each side. You can try let me know what you think.

Give it a shot before your next upper body workout or add it in wherever you see fit 💪🏼

Let me know what you think đź’­

The Best Barefoot Shoes for you, through Limitless Theory

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YOU’LL JOIN A WORLDWIDE COMMUNITY WHO’VE FOUND THE TRUTH ABOUT NATURAL MOVEMENT! WHY YOU’LL LOVE YOUR XERO SHOES, FIND THEM OUT!

What’s up Y’all  DFOSS here. I gave it away. We are collaborating the Xero shoes. I’m super excited. Xero Shoes have been a huge part of my life recently. 

I fell in love with these HFS Lightweight Running shoes. Although I don’t really run it and I wear them every day to work out. I wear them to work, right as you know, this is what I do. These are the pre OHS.

To get to know more, watch this video!

“This is like wearing a sock. It’s amazing. I am a vivo barefoot movement coach and the benefits of barefoot shoes and being barefoot learning to work out and have strong feet. Strong ankles is mind boggling.” – Dillan Foss

GET YOUR PERFECT PAIR OF XERO SHOES HERE!

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Best Herbal Anti-Inflammatory Medicine – Over the Co 

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Now that I have your attention…

What makes me choose Fusionary Formulas over most other brands?

  • They invest in the highest quality (98% potency) curcumin extract to help reduce inflammation and pain.
  • Many turmeric supplements give you regular turmeric powder, or they give you all three curcuminoids.
  • They built their formula to be medical-grade for doctors to recommend to patients.
  • They sourced the most potent pure curcumin extract at a full 500mg and this is how we drive a result different from everyone else.

Fusionary Formulas – Turmeric Gold: So while you contemplate all 12 places your body hurts, here are 12 amazing benefits to remember that Fusionary Formulas can provide for you:

ANTI-INFLAMMATORY: Curcumin, the active ingredient in turmeric, is a potent anti-inflammatory that helps maintain healthy inflammation responses.

SUPPORTS HEALTHY JOINTS: Turmeric consistently helps in promoting overall joint health, mobility, and pain relief.

VIBRANT IMMUNITY: Increases the immune strength of the body

SOOTHES DIGESTION: Reduces symptoms of bloating and gas related to indigestion.

PROMOTES HEART HEALTH: Helps regulate blood pressure, blood clotting, and other factors vital to heart health.

SUPPORTS BRAIN HEALTH: Supportive in maintaining healthy cognitive function and working memory.

SUPPORTS WEIGHT LOSS: Curcumin can impact BMI, weight, body fat, leptin, and adipose tissue.

BOOSTS STRESS TOLERANCE: Counteracts the effects of everyday stressors on the body, and has adaptogen qualities.

SUPPORTS HEALTHY METABOLISM: Helps to maintain normal blood sugar levels

PROMOTES RADIANT SKIN: Helps the body produce more radiant and healthy-looking skin by reducing systemic inflammation

REDUCES MUSCLE SORENESS: For faster recovery after each training session

SHOP NOW!

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DFoss | Limitless Theory

The Benefits of Personal Training

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During exercise, our brain’s feel-good neurotransmitters, endorphins, are released, naturally reducing stress. The data is indisputable — people who are physically fit and exercise regularly have lower rates of heart disease, diabetes, cancer, depression and make fewer visits to the doctor. People who exercise also improve their ability to fall asleep faster and stay asleep longer. How you perceive your body impacts how you feel about yourself overall. It may sound odd, but if you spend the energy to workout, you will have more energy as a result. Speaking of energy, the best personal trainer will help you use food as fuel to have better workouts, better muscle strength, better functional strength, and that trim and toned body you are hoping for. All in all, taking the initiative of investing in personal training is probably one of the most valuable health decisions you will make. You can use time to make money, but you can’t use money to buy more time! That’s why having someone to hold you accountable, tell you what to do, improve the state of current injuries and reduce the chance of new ones will save you time from learning yourself, time from missing work and money from future health expenses that come as a result of a sedentary lifestyle. Now with that being said put your trust, future and money in the hands of a certified fitness professional who understands how to craft a holistic and effective plan for you – whether you want to workout at home, a park or a fitness facility. Learn more at thelimitlesstheory.com/fitness

  1. Accountability and Motivation
  2. Fresh and Up To Date Perspectives on Fitness and Nutrition
  3. Efficiently Timed Workouts
  4. Personalized Programming of Exercises for Your Specific Needs
  5. Reduce Risk of Injury with Proper Form Coaching
  6. Achieving Planned Benchmarks and Monitoring Results
  7. Have Fun Exercising
  8. Receive Effective Nutritional/Lifestyle Tips 
  9. More Rapid Results