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Edition #31 | 3 Tips for Improving Your Athleticism

Plus: how to build muscle in half the time, 5 delicious high-protein snacks, and more.

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the 105 new readers this week! We now have 12,640 readers.

In today’s edition:

  • The key to lifelong health & happiness

  • 3 tips for improving your athleticism from a Sports Performance Specialist

  • How to build muscle in half the time

  • 5 delicious high-protein snacks

  • Prevent age-related knee pain in just 5 minutes

Let’s dive in 💥 


How to Build Muscle in Half the Time

It’s no secret Jeremy Ethier is one of our favorite creators to feature in the newsletter. His science-based approach to fitness and the abundance of knowledge he packs into each video he publishes is second to none.

Maybe you don’t watch many of the videos for lack of time. And that’s okay. But this new video from Jeremy is actually dedicated to giving you time back each week as he dives deep into the scientific research surrounding how to build muscle without spending hours in the gym each day. Because who doesn’t want more time to relax, spend with family, or focus elsewhere?

Interested in learning more? Click here!

15-Minute Full Body Stretching Routine

Your morning routine is what sets you up for success each day. So why not prioritize one of the best things you can do for your body — stretching.

This 15-minute full body stretch from instructor Mady Morrison will leave you feeling loose and relaxed. And if you tend to work out in the morning, it’s a perfect addition to the beginning or end of your workout! Of the many benefits stretching provides, some of the most important include:

  • Improving your performance in physical activities

  • Decreasing risk of injuries

  • Increasing muscle blood flow

  • Developing better posture

So try out this 15-minute stretching routine tomorrow and see if it’s one of the habits you’d like to include in your mornings going forward!

3 Deep Core Exercises You Should Be Doing

When it comes to building a strong and stable core, many people tend to focus on exercises that work the surface muscles, such as the rectus abdominis or "six-pack" muscles. However, it's important not to neglect the deep core muscles, which play a crucial role in supporting the spine and maintaining proper posture. In an article we published earlier this year, we'll take a closer look at what deep core exercises are, why they're important, and how you can incorporate them into your workout routine. Read it now.


3 Tips for Improving Your Athleticism From Sports Performance Specialist Carmen Del Mastro

As humans, training to grow big biceps and six-pack abs requires a different approach than training for explosive power, speed, and stability. As an athlete, it’s important to integrate drills and develop skills in the gym that’ll transfer onto the field, court, or track. To get a better idea of what you can be doing to improve your athletic performance and become a more explosive athlete, we asked Sports Performance Specialist Carmen Del Mastro to share a few tips. Read on to see his suggestions. 

1. Focus on Rotational Patterns

Del Mastro says that one of the “best tools” is to use a “medicine ball or a couple of heavier bands” to work on rotational patterns. “We’re just naturally rotational by nature as human beings, and I think a lot of that gets lost when we’re building out a general program,” he says of most traditional gym programming forgetting to prioritize rotational movements. 

To implement rotational patterns into your own training, Del Mastro recommends adding medicine ball throws or rotational twists with a band. “I would highly recommend these for everyone to do, so you can actually feel how your body should actually be moving, as opposed to just run-of-the-mill bench press, deadlift, things of that nature,” he says. 

2. Prioritize Single-Leg Movements

While exercises that work both your legs – like squats and deadlifts –  are great, Del Mastro says that focusing on single-leg movements can help athletes balance out both sides of their bodies equally. “We’ve found that sometimes there’s a deficit from one side of the body to the other, and if we can balance out our athletes and make the left side the same as the right side and vice versa, then we can actually help the athlete prevent injury,” Del Mastro explains. 

As well as preventing injury,  Del Mastro says that single-leg exercises can also help improve explosiveness, and suggests starting with movements like “single leg bounds and single leg jumps.” He recommends spending about “30 to 45 minutes” to focus on movements like this for optimal benefit. 

…DO  🙌

Take Care of Your Knees

Knee pain is common in older age, often caused by osteoarthritis (the wearing away of knee cartilage). But it doesn’t have to be that way. Making it a priority to perform exercises focusing on the knee joint like the ones outlined here by Dr. Jacob Van Den Meerendonk will make a massive difference in your life.

…TRY 💯 

Amping Up Your Workouts

It’s dark, it’s cold, and if you’re like us, all you want to do is crawl into bed and go to sleep. Hitting the gym as the days grow shorter and darker can feel like a monumental task, but there are a few things you can do to make it easier, including amping up your workout with Performix’s new Supercharged line of supplements. 

…EAT 🧑‍🍳

These 5 High-Protein Snacks

Hitting your protein goals just got a whole lot easier with these 5 recipes from Josh Cortis you’ll want to check out. Each recipe is designed to leave you with freezable snack options to easily heat up anytime you’re looking for a snack to help you hit your daily macro goals. From breakfast biscuits to pizza bites, there’s a recipe for everyone!

…FIX 💪

Your Lat Pulldown

A go-to back exercise for many, you’ll find a lat pulldown machine in just about any gym. And for good reason. It’s touted as one of the best exercises for building muscle in your back. But it’s one we also see performed improperly quite often, which is where expert Jeff Cavaliere comes in. This quick video will walk you through the common mistakes and demonstrate proper form.


3 Powerful Superfoods You Should Be Eating

Looking for ways to maintain good health? A balanced and nutritious diet is key! One simple way to ensure that you are getting all the essential nutrients your body needs is by incorporating superfoods into your diet. Superfoods are nutrient-dense foods that provide an array of health benefits. Discover 3 superfoods that you should consider including in your diet for better health!


What is the origin country of the fitness trend called “parkour”?

a. France

b. England

c. United States

d. Canada

Every week, we’ll pick people at random who reply to this email with the correct answer to receive a 1-month Lift Box subscription!

Last week’s answer — Arlington, VA 😎


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