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Illustration: Dumbbell Bench PressPerforming a dumbbell bench press
(16 votes)
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Form: Proper Seated FormDo not slump into the chair, as in the illustration. Instead, keep the chest up and out. With proper form, most people will find that their lower back does not touch the chair, as a slight curve will be present. Also note that the shoulders are pulled back, chest is up and out, and knees are over the ankles. With most exercises, your knees should be over your ankles and the same height as your hips.
(7 votes)
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Exercise: Hammer CurlGrasp a dumbbell in each hand. Start with your arms hanging by your side, palms facing your body. This is known as the neutral position. Keep your chest up and out to align the spine. Your legs should be straight, but not locked. Flex your biceps and bend at the elbow, driving the weight up. Stop when you feel the tension start to leave your upper arm. Do not allow your elbows to drift forward (they should remain below or behind your shoulders throughout the movement). Do not straighten your arms at the bottom of the movement – keep them slightly bent so that tension will remain on your biceps.
(12 votes)
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Squat VideoVideo of Jeremy performing a deep squat, multiple angles.
(4 votes)
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Barbell CurlPerforming a standing barbell curl
(4 votes)
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Stretch: Posterior ChainPosterior Chain – lie on your back and spread your arms to form a “T”. Now, take one leg and stick it straight up into the air. Twist at your waist and rotate that leg to the opposite side of your body, until it touches the ground. Keep your arms spread and shoulders in contact with the ground at all times. This will stretch your lower back and hips. If possible, grab your stretched leg with the opposite side hand to enhance the stretch.
(4 votes)
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Ed Orlowski and Jeremy LiknessFriend, business partner and coaching client Ed Orlowski
(4 votes)
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Exercise: Standing Barbell CurlStart with arms about shoulder width apart, palms facing away. Your chest should be up and out to properly align the spine. Look straight ahead. Knees should be slightly bent. Do not hang the arms completely down – keep them with a slight bend at the bottom to keep tension on the biceps (the muscle located on the inside of your upper arm). Now, contract the biceps and drive the bar up towards your chest. Do not bring the bar all of the way up – stop when you feel the tension coming off the muscle.
(14 votes)
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Hiking Kennesaw MountainAt the summit of Kennesaw Mountain (Kennesaw, GA) with my daughter in 2004.
(5 votes)
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Stretch: Wrist Extensor StretchWrist Extensor Stretch – place one arm in front of you, palm facing away and fingers pointing up. Now, grasp the fingers with your other hand and pull towards your body to stretch the wrist.
(4 votes)
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Make-a-Wish FoundationJeremy Likness posing with the team for the Make-a-Wish event he coordinated in Atlanta
(4 votes)
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Graph of Weekly Mileage Sep 2006 - Apr 2007Graph showing progression of my weekly mileage for about 8 months
(3 votes)
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Kennesaw Mountain ElevationElevation chart showing my 16 1/2 mile run at Kennesaw mountain. It was just over 6 miles spend climbing for a total of 2,374 feet of elevation change.
(3 votes)
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Control Drill: Leg RaiseLeg Raises – lie on your back with your arms spread at your sides. Bend one knee and straighten the other leg. Now, raise that leg off the ground with your toe pointing out. Continue to raise your leg until your thigh is parallel to your other leg’s thigh. Lower your leg but do not rest it on the ground until the control drill is complete. Keep your stomach flat and lower back against the ground.
(3 votes)
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Control Dill: Hip JointHip joint – lie on your side and rest your head on your arm. Place the hand of your topside arm on your hip. Bend slightly at your knees. Keeping your ankles together as a pivot point, raise and rotate your top side leg slowly but firmly as far as it will go. Use your hand to feel your muscles squeeze and control the joint.
(3 votes)
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Stretch: Trap StretchTrap Stretch – place one arm by your side with the palm facing away from your body. Grasp the top of your head with your other hand. Now, gently pull your ear towards your shoulder. Keep your shoulders and torso level. This should stretch the opposite side trap muscles.
(3 votes)
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