Jlo.Training

ISSA certified personal trainer. I have a bachelors degree in kinesiology from The University of Texas at San Antonio. I’m here to educate and serve.

Operating as usual

02/19/2021

Looking to build that top shelf!? This exercise is used to isolate the upper portion of the pectoralis major. During this exercise I focused on eccentric, isometric, and concentric contractions by giving each some attention. This is really going to help build endurance, strength, and stability. For this exercise I did 4 sets of 20 reps. Cables are a great way to keep constant tension on the muscles being targeted.

02/19/2021

Standing cable push down:
This exercise targets the lower portion of the pectoralis major as well as the pectoralis minor. Focus keeping the elbows at 90 degree at the top. I’m working on breaking down the muscle fibers with this exercise. I’m also performing some isometric contractions to focus on muscle endurance, stabilization, and strengthening. I did 4 sets of 20 reps to get a mean chest pump!🔥

02/19/2021

Bent over rear deltoid fly singles:
If you are looking for some 3D shoulder action, try this exercise! The deltoid is a triangle shaped muscle that connects to the scapula on the posterior side. Most people neglect this portion of the deltoid, but can be isolated with this exercise. In this clip I am focusing on stabilizing my glenohumoral joint by hitting high repetitions. 2 sets of 20 reps, 2 sets of 15 reps, and 1 set of 10 reps with an increase in weight each time. This is a great way to build stability in the shoulders. Really focus on getting a full stretch when extending the arm across the body. Build those boulder shoulders!🦍

02/18/2021

Hanging leg raises:
This exercise is performed to work the lower abdomen. For beginners I recommend just doing knee raises to start and then slowly progress into leg raises. 3 sets of 15 reps is recommended. Try to do as many as you can with legs extended and then transition to knee raises to finish all 15 reps. Try not to swing or rock while hanging. As you can see, I try to stop from swinging while I’m hanging. Work that core!

02/18/2021

Standing oblique twist with cable:
The obliques run in the transverse plane so this is a great way to isolate the obliques. Place the cable slightly above shoulder level, grip the cable at chin level, stabilize your base, and contact the abdomen. Try to keep a 3 inch gap between your hands with elbows slightly bent, to eliminate elbow inflammation. It is best to turn your head while performing this exercise to also incorporate the thoracic vertebrae. Including the thoracic vertebrae will also include the serratus muscles. To make this easier and to eliminate becoming dizzy, close eyes and focus on keeping your head in line between your hands. 3 sets of 20 reps on both sides is recommended. Working on those V cuts!👌🏽

02/18/2021

Narrow stance goblet squat:
This variation of the goblet squat is a more challenging way to perform the lift. The cable around the back of the knees allows more tension for the quads and hamstrings. The dumbbell in this position allows for a bicep and front deltoid pump. Also, this helps to keep the core contracted while performing this lift. 3 sets of 12 reps is recommended, with the first 6 reps focused on the eccentric part of the lift. Heels are elevated to be able to get lower when doing down. You can go 90 degrees or you can touch the calves with your hamstrings to really challenge yourself. Do the work!

02/17/2021

Reverse lunge:
This is a more challenging way to do reverse lunges. The cable machine adds tension to the front leg so when contracting the quads, you get more resistance and makes the quads work a little harder. Holding the dumbbell in this position really makes you focus on your balance, which in return helps you focus on contracting your core. This is also beneficial by adding a slight bicep and front deltoid pump. Make sure to secure the dumbbell in the heel on your hands, and with elbows tucked. 3 sets of 10 reps on each leg is recommended with moderate weight. We are working on Muscle hypertrophy here!

02/17/2021

Dumbbell straight leg deadlift:
We can’t forget the hamstrings! This exercise will allow you to really break down the muscle fibers as well as increase flood flow to the hamstrings. 3 sets of 12 reps is recommended. The first 6 reps are focused on the lower part of the deadlift which is usually a sticking point for most people. Working on the eccentric part of this exercise will allow you do build that mind muscle connection with the hamstrings. The last 6 reps are full reps. Although this isn’t heavy weight, I am wearing a belt to neglect any lower back injuries. Also, this is a straight leg deadlift, but a slight bend in the knees is recommended because you don’t want to strain your hamstrings. Contract the scapula at all times!

02/17/2021

Dumbbell split squat:
This exercise is used to get a good stretch in the hips as well as focusing on the quads. It’s best to finish the lift with leg fully extended when in the upright position. Remember to keep the core engaged, chest up and scapula contracted. This lift can be done it two variations:
1: 90 degrees on the front leg.
2: Knee over the toes on the front leg.
In this clip I’m doing knee over the toes to get more of a stretch in the quads and hips. The first variation can be done with heavier weight and I wouldn’t recommend doing the second variation with heavy weight. 3 sets of 10 reps on each leg is recommended. Pump up those quads! I command you to grow!🔥🦵

02/17/2021

Dumbbell sumo deadlift:
When performing this lift, it is best to be elevated so you can break that 90 degrees. You can used 45Ib plates to elevate yourself if you don’t have the platforms Im using in the video. Remember to keep chest up, scapula contracted, and firm grip on the dumbbell. The reason I like to deadlift in sumo position is because it allows me to work more hip mobility as well as isolating those hip adductors. This exercise works on calves, glutes, quads, hip adductors, and stabilizing muscles. If it’s hard for you to break that 90 degrees, try pointing your toes out at a 45 degree angle. 3 sets of 12 reps is recommended, with the first 6 reps focused on the eccentric part of the lift. Also, work on exploding to the top!

02/17/2021

Toe touches:
This exercise can be done throughout your entire workout to keep the heart rate up. A heart rate of 140 or above is an indicator of fat burning!🔥 If you are looking to burn some fat, do this exercise throughout your workout! You can start off slow and then pick up your speed as you, if you are a beginner. 50 reps on each leg is recommended to get that heart rate up! I did this exercise about 15 times throughout my workout, but you can modify to your experience level. This will also help to increase your endurance!🙌🏽

02/17/2021

Reverse lunge:
This exercise is a great way to warm up your lower extremities. When performing the reverse lunge, it is critical to keep the chest up, core tightened, scapula contracted, and only go to 90 degrees on the leg that is in front. Moderate weight is recommended in order to activate the gastrocnemius (calves), soleus, re**us femoris, vastus lateralis, vastus medialis, and gluteus maximus. This exercise is very beneficial for people who have trouble with hip mobility, balance, or knee conditions. 3 sets of 12 reps on each leg is recommended. Feel that leg pump! 🦵 🔥

02/15/2021

Dips:
This is a great way to increase blood flow to the triceps and pectoral muscles. Be mindful on not rocking back and forth with your body. This can cause momentum, which is not the idea of this exercise. This exercise can be performed with legs extended or crossed. Legs extended will incorporate the abdominal muscles while crossing your legs will take that tension off of your abdomen. To avoid injury, it is best to achieve a 90 degree angle with elbows. Anything lower than that can lead to elbow injuries or tricep tendon inflammation. I usually do this exercise as an additive for a superset. In this case, I did 10 reps of dips in between my cable shrugs. This clip is footage of my last set which was 20 reps for a burnout. 🔥

02/15/2021

Cable shrugs:
This exercise is performed to isolate the trapezius muscles. The reason I like to use the cables is because it allows you have constant tension the entire time you are performing this lift. It is very important to keep the chest up and to relax the elbows. I like to perform this lift with my hands in a supinated position (palm up), and with my thumbs on the outside. This is done for 2 reasons:
1: Having your hands supinated allows you to stay away from slouching over and helps with contracting the trapezius muscles from a different angle.
2: Having your thumb on the outside helps with taking away tension from your forearms, and helps you focus more on the trapezius muscles rather than your grip.
5 sets of 12 reps is recommended for hypertrophy, with the first 5 reps being focused on the eccentric contraction. If you’re having trouble with contacting your trapezius muscles, think ,” IDK 🤷🏽‍♂️,” and shrug like you don’t know 😂💪🏽

02/15/2021

Gorilla row + kettlebell clean:
Due to the kettlebells, this exercise is a great way to incorporate unilateral work. The row works the latissimus dorsi in thickness, due to the row being narrow. Working the kettlebell clean helps activate stabilizing muscles and is a great way to increase the heart rate. When performed together you are getting a full body workout and should feel the burn in the: quadriceps, latissimus dorsi, deltoids, and trapezius muscles. When performing the row it is important to keep the back contacted and pull the kettlebells to the abdomen. This exercise can be performed with light to moderate weight. 3 sets of 8 repetitions each is recommended. If you don’t do kettlebell exercises often, this is a great way to shock the body!🥶

02/15/2021

Cable overhead extension:
This exercise is used to activate the rear deltoids as well as the trapezius muscles. When performing this lift it is important to keep the abdominal muscles tight, chest elevated, and one foot back for stability. Also, keeping the elbows locked as much as possible is highly recommended. This exercise can be performed as a warmup before a pull or push workout to increase blood flow to the shoulders. Weight should be light to moderate in order to achieve 1 set of 20 reps, 1 set of 15 reps, and 1 set of 10 reps. Each set should be increased in weight. Definitely try this lift if you’re looking to get those boulder shoulders!🔥👍🏽

Videos (show all)

Looking to build that top shelf!? This exercise is used to isolate the upper portion of the pectoralis major. During thi...
Standing cable push down:This exercise targets the lower portion of the pectoralis major as well as the pectoralis minor...
Bent over rear deltoid fly singles:If you are looking for some 3D shoulder action, try this exercise! The deltoid is a t...
Hanging leg raises:This exercise is performed to work the lower abdomen. For beginners I recommend just doing knee raise...
Standing oblique twist with cable:The obliques run in the transverse plane so this is a great way to isolate the oblique...
Narrow stance goblet squat:This variation of the goblet squat is a more challenging way to perform the lift. The cable a...
Reverse lunge:This is a more challenging way to do reverse lunges. The cable machine adds tension to the front leg so wh...
Dumbbell straight leg deadlift:We can’t forget the hamstrings! This exercise will allow you to really break down the mus...
Dumbbell split squat:This exercise is used to get a good stretch in the hips as well as focusing on the quads. It’s best...
Dumbbell sumo deadlift:When performing this lift, it is best to be elevated so you can break that 90 degrees. You can us...
Toe touches:This exercise can be done throughout your entire workout to keep the heart rate up. A heart rate of 140 or a...
Reverse lunge:This exercise is a great way to warm up your lower extremities. When performing the reverse lunge, it is c...

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San Antonio, TX

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