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In a new video on his YouTube channel, former CrossFit Games competitor and functional bodybuilding coach Marcus Filly shares his top tips for getting the most out of your training when you’re at a new, unfamiliar gym, so you don’t have to. compromising his earnings while he travels. The first thing he does is walk around to assess what gym equipment is available and where, so he can make a plan on how to organize his training, with the main key considerations:
First of all, what are the movement patterns you want to train in this workout? Depending on whether you’re focusing on push, pull, squat, hinge, or core will determine which part of the gym you want to use, i.e. the squat rack, bench, etc.
Second, what are the key sections of your training? These can be as simple as warm-up, strength, and conditioning.
Third, try to identify any equipment limitations or potential roadblocks, such as being in a busy gym where equipment can be used quickly.
“I’m going to think about what lift I really want to prioritize,” says Filly. “Often there are 2 or 3 lifts that are the most intense part of a functional strength session… I want to make sure I do them with all my effort and focus, so it’s worth waiting for the equipment to open to perform exercises “. this correctly.”
In this case, because she wants to spend her workout focusing on lunges and heavy rows, Filly schedules a warm-up that engages her hips and shoulders. “I have two options here, I can grab a couple of pieces of equipment and head to a corner of the gym, or I can mix it up between my warm-up sets for my main lifts, to stay efficient while using whatever station I want. Because nobody likes a pig.” of bank”.
In her main training, Filly overlaps her back lunges with rows in an EMOM (every minute on the minute) format, for the sake of speed and efficiency. When it comes to conditioning, Filly recommends looking for a cardio tool like a bike or rower, ideally placed next to dumbbells or kettlebells, so you can combine weights and cardio for what he calls a “functional pump.”
Philip Ellis is a UK freelance writer and journalist who covers pop culture, relationships and LGBTQ+. His work has appeared in GQ, Teen Vogue, Man Repeller, and MTV.