Here’s a quick two minute compilation of some of my in person clients training. Everyone in this video was filmed at the new place I just opened up in Pittsfield Ma. Any questions will be responded to on any of my social media platforms below.
– Justin
I’ve been using horizontal resistance with a variety of movements, and large range of clients for a while now.
Here are a couple things I’ve found out along the way…
Unilateral horizontal resistance variations allow you to isolate one side if you can’t feel it working as hard when compared to the other. Just wrap the band around one thigh as demonstrated below.
Holding onto something with single leg and/or arm exercises feels amazing. Below I am holding onto a prowler with my right hand.
You can use more or less resistance by standing further or closer away from anchor point, using a stronger or lighter band, or adding more or less weight if using cables.
Additionally, you can use increasing or decreasing resistance by moving forwards or backwards throughout the set. In the bottom picture below you can see I’m further away from the rack with each repetition.
With bent over exercises (bent over rows, rear delt raises, etc.), it makes it easier to hold a solid hip hinge position. In turn this allows most individuals to use more weight than they would normally.
Use resistance from different angles, either to the side or up and down, or in between.
Options are endless…
Don’t forget about using positions other than standing either.
BIRTHDAY “CHALLENGE”
Ground Rules: You can use this with almost any movement you wish.
– 1 rep, 1 second hold at lockout
– 2 reps, 2 second hold at lockout.
– 3 reps, 3 second hold at lockout
– 4 reps, 4 second hold at lockout.
– 5 reps, 5 second hold at lockout
– 6 reps, 6 second hold at lockout.
– 7 reps, 7 second hold at lockout.
Total Reps: 28 (I turned 28 years old)
Total Isometric Hold Time: 28 seconds
Thanks for reading! Please share this if you like it, or ask me any questions if desired.
– Justin
After over nine years of coaching people through training and nutrition programs, more than twelve years of practicing what I preach, and an entire life of wanting to help others, I have reached the point where I am able to do this in any way I choose, on my own terms.
If you’re wondering what this means, it’s that I have recently opened up a local, evidence based, training and nutrition coaching facility in Pittsfield Massachusetts.
Although I didn’t grow up having the same financial support as others around me (this is not a bad thing) I did have the emotional and physical backing of family, clients, friends, and the like.
I told Elena I don’t like writing about myself, so I’m just going to copy and paste a short couple paragraphs she has written below.
“Anyone can have fitness as a hobby, go online, and become an “expert”. With the fitness industry becoming bigger than ever, it seems there are new trainers and facilities popping up everywhere. They typically brag about themselves yet have no real clients, experience, or knowledge. They supply programs and information with no real purpose and just go through the motions. Some even just hop on the current training and diet fads, and their clients never see many results, especially long term.
When I first met Justin over three years ago, I was instantly drawn to his excitement and passion for helping others, and the fact that he had made this his life. I could see the care and special attention he gave to every single person that came to him and how he learned as much about that person as he could by asking for their history, current lifestyle, ultimate goal, and all of the little details, that are important, that most “trainers” skip over. He adjusted to meet the needs of everyone individually and what was going to best suit them to reach their goals.
When he’s not in person coaching his clients, he is glued to his laptop or phone, answering emails from current clients and adjusting programs to give them the best results they can possibly have. His limited “free” time is spent pouring through the latest, evidence based research to truly understand the science behind everything. Justin is much more than a trainer. He is a person who has a true passion for what he does and I’m very honored to be able to see part of his dream be lived out by opening a facility.”
To those reading, all I’m asking, is that you share this post to make people aware I’ve have recently opened up a local training and nutrition, coaching based facility in Berkshire County Massachusetts. If you have any questions about anything just message me. You can see the gym in the video above.
More content that I believe will be valuable to you is coming soon. Thanks for the support!
Website: http://justin-rivelli.com/
Instagram: https://instagram.com/justinrivelli/
Snapchat: JustinRivelli
Facebook page: https://www.facebook.com/pages/Justin…
YouTube Subscribe: https://www.youtube.com/subscribe_widget?p=justinrivelli
Here’s a quick video consisting of over 20 good morning exercise variations. Let me know if you have any questions or concerns. Thanks! – Justin
Here’s a sample, non traditional, training program and template I’ve created. If you receive any benefit from it, all I ask is that you either subscribe or leave a comment on my Youtube channel, like my Facebook page, or comment anywhere letting me know you’ve used this. If you give this a shot or have questions while you’re doing it just let me know. Thank you, and enjoy!
Training Schedule
Monday: Heavy Total Body
Tuesday: Moderate Total Body
Wednesday: Auxiliary Day
Thursday: Off
Friday: Heavy Total Body
Saturday: Moderate Total Body
Sunday: Auxiliary Day
Monday: Off
Monday
A) Heavy squatting/knee dominant/quadriceps movement: Front squats (4×3-6) Rest time: 2-5 minutes
B) Heavy chest movement: Flat Bench Press (4×3-6 reps) Rest time: 2-5 minutes
C) Heavy vertical pull/back movement: Chin ups (4×3-6) Rest time: 2-5 minutes
D1) Light deadlift/hinging/hamstrings movement: Leg curls (2×12-20) Rest time: minimal to none, right into D2)
D2) Light shoulder movement: Rear deltoid raises (2×12-20) Rest time: 1 minute
Tuesday
A) Moderate deadlift/hinging/hamstrings movement: Standing barbell good mornings (3×8-10) Rest time: 2-3 minutes
B) Moderate shoulder movement: Z press (3×8-10) Rest time: 2-3 minutes
C) Moderate back movement: Single arm cable rows or meadows rows (3×8-10) Rest time: 2-3 minutes
D1) Light upper body chest movement: Chest fly’s with manual resistance (2×12-20) Rest time: 45 seconds, then into D2)
D2) Light squatting/knee dominant/quadriceps movement: Leg extensions (2×12-20) Rest time: 45 seconds, then back into D1)
Wednesday
A1) Biceps: Cambered bar biceps curls (hanging plates): 3×5 Rest time: 1 minute then into A2)
A2) Triceps: Cambered bar skull-crushers (hanging plates): 3×8-10 Rest time: 1-2 minutes then back into A1)
B1) Calves: Calf raises (3×12-20) Rest time: Minimal to none, then right into B2)
B2) Anti-rotation core: Split stance cable lifts (3×10) Rest time: 1 minute then back into B1)
C1) Traps: Overhead shrugs (3×8-12) Rest time: Minimal to none, then right into C2)
C2) Hip thrusts (3×15-20) Rest time: 1-2 minutes then back into C1)
D1) Carry variation: Farmers walks with dumbbells (3×40 yards)
Thursday: Off
Friday
A) Heavy deadlift/hinging/hamstrings movement: Trap bar deadlifts (4×3-6) Rest time 2-5 minutes
B) Heavy shoulder movement: Barbell Press (4×3-6) Rest time 2-5 minutes
C) Heavy horizontal pull back movement: One arm dumbbell rows (4×3-6) Rest time 2-3 minutes
D1) Light upper body chest movement: Chest fly’s (2×12-20) Rest time: 1-2 minutes
D2) Light squatting/knee dominant/quadriceps movement: Leg curls (2×12-20) Rest time: 1-2 minutes
Saturday
A) Moderating squatting/knee dominant/quadriceps movement: Rear leg elevated split squats with dumbbells (3×8-10) Rest time: 2-3 minutes
B) Moderate chest movement: Incline dumbbell bench press (3×8-10) Rest time: 2-3 minutes
C) Moderate back movement: Kneeling x lat pulldowns (3×8-10) Rest time: 2-3 minutes
D1) Light deadlift/hinging/hamstrings movement: Back extensions (2×12-20) Rest time: Minimal to none, right into D2)
D2) Light shoulder movement: Rear delt raises (2×12-20) Rest time: 1 minute
Sunday
A1) Dumbbell hammer curls: 3×8-10 Rest time: 1 minute then into A2)
A2) Triceps extensions or dips: 3×5 Rest time: 2 minutes then back into A1)
B1) Seated calf raises (2×12-20) Rest time: Minimal to none, then right into B2)
B2) Anti rotation core: (2×10) Rest time: 1 minute then back into B1)
C1) Traps: Overhead shrugs (3×8-12) Rest time: Minimal to none, then right into C2)
C2) Hip thrusts (3×15-20) Rest time: 1-2 minutes then back into A1)
D1) Carry variation: Farmers walks with dumbbells (3×40 yards)
Monday: Off
I wanted to make this video skit for a while now, as I’ve received a lot of questions about AdvoCare lately. I’ll probably lose about 100 Facebook friends after this post, but you deserve to know the truth. If you have any questions at all, I will respond to you specifically. Thanks for watching!
Also, I JUST GOT SNAPCHAT! @ justinrivelli I’m delivering the most fitness value I can on the platform. Add me there for fresh, new, content. Feel free to check out my other social media platforms as I post a ton of information there as well.
What’s up everyone?! While I’m working on some new video skits and other content I’ll be releasing soon, I figured I would post my last week of training before 2016. The full program is below, but as always if you have any questions, I will respond to you specifically on my YouTube channel or Facebook page. Thanks for watching!
Training Schedule:
Day One: Lower Body One
Day Two: Upper Body One
Day Three: Off/Conditioning
Day Four: Lower Body Two
Day Five: Off/Conditioning
Day Six: Upper Body Two
Day Seven: Off/Conditioning
Lower Body Day One:
A) Front Squats
Sets: 4
Reps: 4
Rest time between sets: 120-180 seconds
B) Hanging Plate Rear Leg Elevated Split Squats
Sets: 3
Reps: 8-10/side
Rest time between sets: 120 seconds
C) Prone Hamstring Curls
Sets: 3
Reps: 10-15
Rest time between sets: 60-90 seconds
D) Standing Barbell Calf Raises
Sets: 3
Reps: 10-15
Rest time between sets: 60-90
E) Half Kneeling Cable Lifts
Sets: 3
Reps: 12/side
Rest time between sets: 60-90 seconds
F) Ab Wheel Rollouts
Sets: 3
Reps: 8-15
Rest time between sets: 60-90 seconds
Upper Body Day One:
A) Incline Bench Press
Sets: 4
Reps: 5
Rest time between sets: 120-180 seconds
B) Flat Barbell Bench Press
Sets: 3
Reps: 8-10
Rest time between sets: 120 seconds
C) Neutral Grip Pull Ups
Sets: 3
Reps: 6-10
Rest time between sets: 90-120 seconds
D) Seated Cable Rows
Sets: 3
Reps: 10-12
Rest time between sets: 90 seconds
E1) Face Pulls
Sets: 1
Reps: 20
Rest time between sets: minimal to none, right into E2)
E2) Push Ups (Add Extra Resistance If Needed)
Sets: 1
Reps: 20
Rest time between sets: 120 seconds, then into F)
F) Hammer Curls
Sets: 3
Reps: 6-10/side
Rest time between sets: 60-90 seconds
Lower Body Day Two:
A) Power Clean
Sets: 3
Reps: 3
Rest time between sets: 180 seconds
B) Conventional Deadlift
Sets: 3
Reps: 6
Rest time between sets: 120-180 seconds
C) Single Leg Barbell Deadlift To Single Leg Barbell Row (3×3+3)
Sets: 3
Reps: 3+3/side
Rest time between sets: 90-120 seconds
D) Split Stance Cable Lifts
Sets: 3
Reps: 8/side
Rest time between sets: 120-180 seconds
Upper Body Day Two:
A) Standing Barbell Overhead Press
Sets: 4
Reps: 4
Rest time between sets: 120-180 seconds
B) Hanging Plate Push Press W/ Slow Eccentric
Sets: 3
Reps: 3
Rest time between sets: 120 seconds
C) Side Raises With Dumbbells
Sets: 3
Reps: 10
Rest time between sets: 60 seconds
D) Rear Deltoid Raises With Dumbbells
Sets: 3
Reps: 15
Rest time between sets: 45-60 seconds
E1) Standing Biceps Curls
Sets: 3
Reps: 6-10
Rest time between sets: Minimal to none, right into E2)
E2) Cambered Bar Skull Crushers
Sets: 3
Reps: 6-10
Rest time between sets: 60-90 seconds
