Workout Wednesday #13

My dear friend and Pedestal advocate, BJ Gaddour, is back with some awesome movements for a killer full-body workout. 

Part 1 starts off with a mobility series, Part 2 is a core crusher, and part 3 is a Goblet Squat progression to get your motor firing on all cylinders.

All three videos are below. We hope you enjoy!

Mobility Series

View this post on Instagram

🧘‍♂️ MOBILITY GAINZ!⁣ ⁣ 🤗 It's a recovery week at TheDailyBJ.com. All I've done this week so far is walking, mobility drills, and breathing work and I feel REBORN!⁣ ⁣ ✅ Here are a handful of some of the mobility drills I've been working this week to improve hip mobility, stability, and strength:⁣ ⁣ 1. Med Ball Shin Box to Tall Kneel⁣ ⁣ 2. Split Kneeling 1-Leg Psoas Hip Flexion Hold⁣ ⁣ 3. Split Kneeling 1-Leg Hip-Hinge to Hip-Flexion⁣ ⁣ 4. Split Kneeling 1-Leg Hip Internal-External Rotations⁣ ⁣ 5. Split Kneeling Hip Flexion to Dead-Stop Low Lunge Liftoff⁣ ⁣ 📝 These are unreal for improving lunging, squatting, walking, running, and jumping mechanics. And if you have back, hip, or knee pain, give these a shot pre or post-workout or on off-days.⁣ ⁣ 📲 💻 Full instructional coaching vids of these drills coming to TheDailyBJ.com site/app this weekend along with our new WOW (Workout of the Week) which will be up by end of day, bae.⁣ ⁣ ☢️ 🩳 #LungeMan NUKED ORANGE workout & swim shorts + 👕 Olive Camo Wife-Lover tank top from my men's athleisure line @SleevesSoldSeparately ⁣ ⁣ #Recovery #Mobility #Stretching #Hips #HipPain #HipMobility #Performance #KneePain #BackPain #Yoga #HipFlexors #Psoas #Squat #Lunge #Running #Shorts #ShortShorts #OrangeShorts #MensFashion #TankTop #PhysicalCulture #PhysicalEducation

A post shared by Brahim Junior (BJ) Gaddour (@bjgaddour) on Jul 3, 2020 at 12:13pm PDT

Core Crusher

View this post on Instagram

🔥CALORIE-CRUSHING CORE COMBO!⁣ ⁣ 🤮 Perform this maniacal metabolic move for a minute on each side back-to-back. That's 1 round. Do up to 3 rounds for a complete 10-minute core workout. Though I can go heavier, a 25-pound dumbbell is plenty for this muscle-burning nightmare!⁣ ⁣ 🍋 🍊 🐆 THE EXOTIC COLLECTION launches tomorrow @SleevesSoldSeparately featuring 3 NEW colors in our best-selling #LungeMan workout & swim shorts: lightning lemon, nuked orange & leopard king. Signup to our email list at SleevesSoldSeparately.com (direct link in my bio) for first notice at lowest price!⁣ ⁣ #Dumbbells #Core #Abs #Shoulders #CoreWorkout #AbsWorkout #Shorts #LemonShorts #ShortShorts #MensFitness #MensFashion #SummerFashion #Fitness #Workout #Gym #GymShorts

A post shared by Brahim Junior (BJ) Gaddour (@bjgaddour) on Jul 6, 2020 at 1:14pm PDT

Goblet Squat

View this post on Instagram

🦵GOBLET SQUAT ISO LADDER!⁣ ⁣ 🤮 If you're looking for some #LegDay #Fitspo, try this on for size!⁣ ⁣ ✅ Pause at the bottom of a squat for 1 second then stand back up. Then pause for 2 seconds on rep 2 then 3, 4, 5, etc. adding 1 second to the hold every rep. Climb this ISO (isometric) Ladder up to a 10-second hold on the 10th rep or go as high as you can. ⁣ ⁣ 📝 You could also ladder back down from 10 to 1 for an insane anytime, anywhere total body challenge. Anybody who does this unbroken has my eternal respect!⁣ ⁣ 🧘‍♂️ FOCUS on your breathing. Inhale through the nose on the descent pulling the air down to the gonads. This will give you maximum lumbo-pelvic and trunk stability in the holding position. Exhale through the mouth on the ascent to power you back up.⁣ ⁣ 🧠 The Goblet holding position auto-corrects your squat form and takes pressure off of your knees and lower back. It also smokes your shoulders, arms, abs, and upper back. Plus the upright trunk position crushes your quads. ⁣ ⁣ FYI I'm using a 100-pound dumbbell in the demo video where I go up to a 5-second hold with this sequence.⁣ ⁣ 🐆 👑 🩳 The Leopard King #LungeMan workout & swim shorts plus our entire EXOTIC collection is coming soon from @SleevesSoldSeparately. Sign up to our email 📧 newsletter at SleevesSoldSeparately.com (direct link in bio) for first notice at lowest price!⁣ ⁣ #Legs #Thicc #ThickThighsSaveLives #Quads #Hamstrings #Shorts #ShortShorts #Leopard #LeopardKing #LeopardPrint #MensFashion #FitnessFashion #Exotic #Muscle #Fitness #HomeWorkout #GymGear #🐆 #Breathing

A post shared by Brahim Junior (BJ) Gaddour (@bjgaddour) on Jun 30, 2020 at 3:14pm PDT

Thank you for reading and keep ditching your shoes!

Much Love,

Brendan