Squat

But if you're working your glutes, you're working your hammies, you're working your leg, your lower torso area, that is a big area of testosterone to be working.

Specifically, what are you talking? Squats?

Squats is the perfect one.

Machines?

There's, there's at least five or six different exercises you can do, but you don't want to do them all.

Number three, teach the pattern before you add the weight.

Squat, hinge, push, pull, carry.

Body weight first, then light load, then heavier.

Supervision is the variable that separates the low injury rate in the research from a bad outcome in your garage gym.

Si no, a mí me sirve mucho lo que vos decís, Lu, de una rutina mínima, mínima, mínima, como si vos dijeras hago-- alterno, no sé, hacer algo de zona media, abdominales, flexiones de brazo, eh, y-

Sentadillas y...

Sentadillas.

Y hago un poquito todos los días o un poquito cada par de días para mantener el cuerpo activo.

Trato de que sean los días de viaje.

Do the shit that sucks.

Squat, hinge, RDL, push, pull, vertical, horizontal, carry, everything, overhand, goblet.

over under single arm work on your grip strength work on single leg training you know pre-perception balance get progressively stronger in the movements you're doing i don't need you chasing just one rep maxes when you're 45 years old it's probably not ideal for you and nor does it really matter unless it's really important to you but you have to build a body that has something in the tank muscle is physical savings so you have to start depositing consistently like yesterday.

And then if not yesterday, today.

It's about movement patterns, compound lifts that mimic the way your body was built to move.

Squat, hinge, push, pull, rotate, carry.

Your body is a system.

Your core, glutes, shoulders, and grip work together in harmony, not just in perfect reps, but in awkward, unpredictable moments.

Build your workouts around movement, not muscles.

Start with foundation moves.

Squats for the ability to get off the floor or stand up strong.

Hinges, like deadlifts or kettlebell swings, for picking up heavy things safely.

was that with

Pop the Squats.

We can't go

anywhere together.

She's not training primarily to create an hourglass figure.

she's training to be incredibly freaking capable and strong she needs to squat deadlift clean snatch press pull up climb ropes carry heavy things do gymnastics sprint row bike jump they are the jack of all trades and then sometimes do several of those activities together while being exhausted think about what you're asking the body to become good at Squatting, Olympic lifting, those require tremendous involvement from the legs and the glutes.

Pull-ups and other pulling movements heavily involve the back and arms.

Cleans, snatches, and pressing place substantial demands on the shoulders and upper body.