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Oshode Health & Fitness

Health & Wellness Coaching

OSHODE HEALTH & FITNESS
Health Wellness & Fitness Tips & Resources

Exercise Tutorial
Library

2022 Squat Tutorial

2022 Squat Tutorial

Ready to Learn how to squat with perfect form and get stronger more healthier legs? Look no further, this tutorial will help set you in the right direction

Pullups Tutorial

Pullups Tutorial

Detailed understanding of how you should be performing your Pullups and/or how to get stronger in order to have the strength to perform your fist pullup.

2022 Conventional Deadlift Tutorial

2022 Conventional Deadlift Tutorial

Running Tutorial

Running Tutorial

Running For Exercise: How to Improve Performance while minimizing & eliminating risk for injury

Push Press vs. Shoulder Press

Push Press vs. Shoulder Press

Often confused and used interchangeably, both the Push Press and Shoulder Press are effective movements for reaching your overall fitness goals, however, they are not one in the same and implementation into your fitness program will depend on your overall fitness goal. This video teaches you perfect form and the primary goals of each and helps allow more guidance into not just doing them correctly and safely but also how they can be implemented effectively into your workout routine.

Box Jumps & Jump Squats

Box Jumps & Jump Squats

Full understanding of the similarities and differences between Box Jumps & Jumps Squats. Often used, often used incorrectly & often used interchangeably. This video will allow you to fully grasp how to incorporate both exercises effectively into your workout based on your unique fitness goals and how to execute them with perfect form all while minimizing injury.

Pushups Tutorial

Pushups Tutorial

Split Squat Tutorial

Split Squat Tutorial

Split Squats for Bigger Legs, Sculpted Quads/Hamstrings and Lifted/Rounder Glutes

The warm-Up

Warmup & Explanation Full

12:24

Warmup & Explanation Full

Why is a proper warm-up so important? Tune in and understand the benefits

Upper+Lower Body Warmup

10:41

Upper+Lower Body Warmup

10 Minute Warmup

10:22

10 Minute Warmup

Press Play & Go Go Gooooooooo

Exercise Library
(40 Exercises)

Tricep Dip Machine

Tricep Dip Machine

Keeping your elbows pointed towards the back, push the handlebars downward and slowly bring it up till your elbows create a 90 degree angle. i. Do not use your shoulders, push from your elbows and release upwards from your elbow ii. Lean forward so that your back is not resting on the backpad iii. Hands can be double overhanded or neutral grip

Lat Pulldowns (Close/Neutral)

Lat Pulldowns (Close/Neutral)

As you pull bar down, initial efforts should be made to open up the chest and lean back slightly. As you return up, go slowly as your arms and torso stretch up and into a straight line with head situated under the attachment

Shoulder Presses (seated w/smith)

Shoulder Presses (seated w/smith)

From a seated position, start with the bar at chest level and head in a slight back tilt. Push the bar up extending your arms as high up as possible leaving a very slight bend in the elbows. i. As you bring the bar up push your head forward as the bar passes your head ii. When the bar is descending, be sure to push your head back iii. Squeeze glutes as you push up and avoid leaning back which would put undue stress on your lower back **Can be done on “shoulder Press” machines as well, not just smith machine

Lat Pulldowns (Wide)

Lat Pulldowns (Wide)

As you pull bar down, initial efforts should be made to open up the chest and pull elbows straight down. As you return up, your arms and torso should stretch up and into a straight line with head situated under the bar i. Hands should be 1.5x shoulder width with equal distribution ii. No leaning back, only arching at the back is allowed

Reverse Lunges (Smith)

Reverse Lunges (Smith)

As you descend, one leg will reach back until that foot reaches a distance that leaves both legs with a 90 degree bend at the knees while simultaneously dropping the hips straight down. After reaching down position, pushing from your s of the front leg; stand all the way up till leg is straight (very slight bend in knee)

Chest press (Incline neutral grip w/plates)

Chest press (Incline neutral grip w/plates)

Starting with hands in neutral grip position and plate(s) in between your hands, move plates straight up until arms can go no further and then bring weight back down to chest level i. Extreme emphasis is place on squeezing your palms as powerfully as possible ii. You can use 1 plate or 2 plates same size iii. You can use thumbs to secure bottom and ensure weights do not fall on you

Chest Flyes (incline w/Dumbbells)

Chest Flyes (incline w/Dumbbells)

Starting with hands in neutral grip position and slight bend in the elbows, open arms in a lateral descent until elbows and shoulders are straight & parallel to the floor. Once this point is reached, squeeze chest and bring hands back together i. Do not move the elbows at any time. Movement comes from should rotation

Chest Flyes (Cable Incline)

Chest Flyes (Cable Incline)

Having each handle in hand, squeeze and pull hands as far in front of you as possible Depicted here i. Incline – Lift, squeeze and bring hands at chest or chin level Not depicted here ii. Decline – Push and squeeze at belly button or waistline level

Ab Exercise Library

In & Out Abs (Close & Wide Feet)

In & Out Abs (Close & Wide Feet)

Lateral Knee Tuck (High or Low Plank)

Lateral Knee Tuck (High or Low Plank)

Lying Leg Lifts/Raises

Lying Leg Lifts/Raises

Hip Rotators

Hip Rotators

90 Degree Hip Flexor

90 Degree Hip Flexor

Can Also be done from Pullup Bar

Hanging Leg Lifts/Raises

Hanging Leg Lifts/Raises

Can be done from Pullup Bar

Hanging Knee Raises (w/Weight)

Hanging Knee Raises (w/Weight)

Can also be done from Pullup Bar

Hanging Bicycle Abs

Hanging Bicycle Abs

Can be done from Pullup bar

Virtual Bootcamp Library

Killer Upper Body & Abs

Killer Upper Body & Abs

- Can't find the time to workout? - Can't find a place that offers what you'll need for a challenging workout? - Have to make sure your children are with you while you workout? This is the workout for you!! A KILLER Upper body and Abs Routine that is sure to melt fat off your body while you're in it and even better, more calories burned even hours after you've finished. AND YOU CAN DO THIS WORKOUT FROM LITERALLY ANYWHERE!!! All you'll need is a phone or tablet & if you need a bigger screen just open up the youtube link on your TV. Enjoy and be sure to provide feedback so that we can improve your experience with us here at Oshode Health & Fitness

Full Body Cardio Strength

Full Body Cardio Strength

- Can't find the time to workout? - Can't find a place that offers what you'll need for a challenging workout? - Have to make sure your children are with you while you workout? This is the workout for you!! A challenging full body strength and cardio hybrid that is sure to melt fat off your body while you're in it and even better, more calories burned even hours after you've finished. AND YOU CAN DO THIS WORKOUT FROM LITERALLY ANYWHERE!!! All you'll need is a phone or tablet

Killer Lower Body & Abs

Killer Lower Body & Abs

- Can't find the time to workout? - Can't find a place that offers what you'll need for a challenging workout? - Have to make sure your children are with you while you workout? This is the workout for you!! A KILLER Lower body and Abs Routine that is sure to melt fat off your body while you're in it and even better, more calories burned even hours after you've finished. AND YOU CAN DO THIS WORKOUT FROM LITERALLY ANYWHERE!!! All you'll need is a phone or tablet & if you need a bigger screen just open up the youtube link on your TV. Enjoy and be sure to provide feedback so that we can improve your experience with us here at Oshode Health & Fitness

Full Body Strength w Weights

Full Body Strength w Weights

- Can't find the time to workout? - Can't find a place that offers what you'll need for a challenging workout? - Have to make sure your children are with you while you workout? This is the workout for you!! A challenging full body strength training with weights workout that is sure to sculpt your body with muscle-defining and fat burning movements. And the only equipment you need is a few sets of dumbbells.

Upper Body Strength w Weights

Upper Body Strength w Weights

Low intensity Lower Body

Low intensity Lower Body

- Experienced with working out but need an active recovery workout? - New to working out? - Have limitations that make overly challenging workouts impossible? This is the workout for you!! A relatively challenging Low Intensity Lower Body and Abs Routine that is sure to burn some calories, improve your mobility and increase your strength, all while not stressing your body out too much. This workout can be used as an active recovery, an intro to exercise or even as a novice workout to get you better prepared for more challenging workouts as you progress along your fitness journey. AND YOU CAN DO THIS WORKOUT FROM LITERALLY ANYWHERE!!!

Stretch Routine Library

Post-Full Body Stretch Routine

Post-Full Body Stretch Routine

Need a quick and simple stretch routine after a Full Body Workout? Look no further than this video here! Happy Stretching

Post-Lower Body Stretch Routine

Post-Lower Body Stretch Routine

Need a quick and simple stretch routine after a Lower Body Workout? Look no further than this video here! Happy Stretching

Post-Upper Body Stretch Routine

Post-Upper Body Stretch Routine

Need a quick and simple stretch routine after an Upper Body Workout? Look no further than this video here! Happy Stretching

Post-Full Body Stretch Routine #2

Post-Full Body Stretch Routine #2

Need a quick and simple stretch routine after a Full Body Workout? Look no further than this video here! Happy Stretching

Post-Lower Body Stretch Routine #2

Post-Lower Body Stretch Routine #2

Need a quick and simple stretch routine after a Lower Body Workout? Look no further than this video here! Happy Stretching

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