Top Exercises You Aren't Doing! | Best Accessory Exercises For Bodybuilders and Athletes

Build your Aesthetic Dream Physique in JUST 90 DAYS HERE: bit.ly/UltimateRios
Get the 120 Day Peak Athleticism Package Here: riostwinsfitness.mykajabi.com...
New to lifting?! Get the Beginner Athletic Bodybuilding program here: riostwinsfitness.mykajabi.com...
In this video, Martin Rios goes over the top accessory exercises for athletes and bodybuilders. These exercises compliment a great workout routine to build a bulletproof body. Martin Rios goes over strengthening your feet, dorsiflexors with tib raises, hip flexors, knee flexors with nordic curls, glute medius, hip adductors with copenhagen planks, back extensors, jefferson curls, weighted carries, rotation, shoulder external rotators, scapular stabilizers, and building functional shoulder stability. After watching this video, you will know about accessory exercises and which one you should include into your athlete workout or bodybuilding routine to help bulletproof your body and improve performance.
0:00 Intro
0:12 What is an accessory exercise?
0:46 Foot Strengthening
1:43 Dorsiflexors
2:49 Knee Flexors
3:57 Hip Flexors
4:55 Glute Medius
5:43 Hip Adductors
6:20 Back Extensors
7:11 Spinal Flexion Tolerance
7:46 Weighted Carries
8:32 Rotation
9:23 Shoulder ERs
10:01 Scapular Stabilizers
11:28 Functional Shoulder Stability
#bodybuilding #athlete #gym #fitness #accessory

[@MartinRiosFit]

Forgot to mention this but if you are looking for the dosage, I would recommend doing each exercise for 10-20 reps. For static exercises, hold for 20-60 seconds. For best results, do your exercise(s) of choice 2-3 times per week.

[@WebbsFitness]

I had a friend who put legs on an “accessory day” 😂

[@Cheeseburgerhater]

💀

[@teerawat2897]

i know a guy who never do squat and only does a leg extension.

[@MartinRiosFit]

Bruh 🫥

[@PrinceRathodno1]

​@@teerawat2897 shame him

[@nihalbhamrah4726]

Its is tbh

[@phil72801]

W video, lots of information in a simple and short time frame, definitely gonna add some of these exercises that I haven’t yet work on every now and then.

[@MartinRiosFit]

Glad you enjoyed Phil! Thank you for the donation, I really appreciate it 🙂

[@Leon.The-Aesthetic_37]

YOOOOO he did my suggestion!!! 300k is happening!!!

[@MartinRiosFit]

Let’s go!

[@FreemenOfAmerica]

​@@MartinRiosFitAre you the brother of Mario Rios? You two look very similar.

[@ShanthiVeluswamy]

They're twins.​@@FreemenOfAmerica

[@Cloudsシ]

@@FreemenOfAmericatheir brothers

[@jatt-jatt-jatt3181]

You should do a tierlist of muscles for athletisism

[@Toast2005]

Glutes and core.

[@mitchellcotton7346]

Way to generic. For 90% of sports, the rotator cuff doesn't make the top 10. For a baseball player, cricket player, tennis player, etc. it's probably top 3-5. There's no such thing as generic athleticism.

[@Toast2005]

@@mitchellcotton7346 Oh yeah fucking legend mate. As a baseball player I have to tell people way to often that it takes different types of athleticism to play each sport

[@dudu4703]

Thanks man! Just yesterday I was searching for some rotation and anti rotation exercises, so this video came at a great time

[@Storm.999]

I’ve been waiting for a video like this thanks

[@aleksavlcek8863]

Great video, very insightful🔥🔥

[@recittt532]

Thank you so much help a lot

[@deaglehawkings2543]

These videos makes me wish I could ever be a patient of yours one day, I would love to see an all in one video of what stretches I can do to increase flexibility and avoid stiffness/injuries.

[@zzk8616]

these are helpful af, thanks mr rios

[@josesolis3475]

Great vid!💯💪🏽

[@YoavMarciano]

Such a good video martin. I like mario, but you are on a different level, you bring athlete-friendly workouts and routines to the fitness space which is a breath of fresh air compared to all the bodybuilders. These exercises are soooo good for literally any athlete who wants to avoid injury and improve their performance as much as possible. Your long form content is like a combination of athlean-x and squat university with a little bit more humour and more entertaining, honestly you're probably the best overall fitness influencer on this platform. Keep doing good work man, you'll definitely hit 1 million subs one day.

[@mitchellcotton7346]

A combination of Athlean-X and Squat U, just without the knowledge, strength or intellectual integrity.

[@mattc4266]

Great video !

[@user-kv7sw2pq9r]

That's why the most humble man himself Marsel Rios provides the best fitness information

[@Toast2005]

Marsel Ross*

[@dorito8995]

Thanks Martin

[@jijojacob1580]

Nice video bro, you guys are actually saving fitness

[@Blitz-lx3cv]

Hey martin, i just wanna say you and your brother have great information and it has truly helped me take a different stance in the way i work out, just wanna say thanks. I came for the memes but stayed for the real informational content, much love 🙏🤙🌺

[@austinb2177]

This was a particularly good video, nice.

[@manashmahanta77]

Pretty good information.

[@takeenr2461]

Dude this was a great video

[@teacup2686]

I needed this. Thank you Martin!

[@ispavanthegoat]

the rios twins challenging the modern fitness matrix one step at a time 💪🏼

[@PeakPhysioPulse123]

Brother what do you recommend for stamina for athlete .There is not much information available on your channel on stamina.

[@Komasz737]

Hey, is nordic curl a good alternative to back extenson? I don't have that equipment

[@itayn6422]

Lateral flexion is also importanf - bulletproof your body in every direction

[@sa.i9353]

Hey martin for a fighter that wants to build muscle what should he do? Should he focus on hypertrophy or still strength and conditioning?

[@tomersapiro6146]

You're the best man.

[@lachlanross1]

Who's the groom?

[@adanb2286]

Very underrated video🔥

[@bodystacker4847]

I don’t have soo much time so instead of External shoulder rotations, T and Y raises, I prefer doing a slight shoulder blade retraction during a barbell row and face pulls.

[@deezbruh5963]

Hey Martin I have your beginners program and I want to ask when should I apply these exercises and on what days?

[@TheProphet154]

The champ is here

[@officiallolbg]

Thanks Champ🫡

[@user-if7nr7lc4i]

I hate u on tik Tok but love ur KZbin because it gives good information without being rude and disrespectful

[@nikakupreishvili7]

What do you think about Lee Weiland?

[@seanyshepfit]

Hey bro, what do you and Mario think of the Z Press?

[@nagendrabardahe2580]

I got just two days to workout so I split it as Monday - chest+back+shoulder Friday - Leg+abs+hands Is this ok or I am straining myself or is it too hard? For me during workout it is hard to perform 3 body parts on same day but even then I complete all exercises with perfects postures and motions And rest days are longer so my body do recover easily...what are your suggestions ?

[@aravchopra5974]

Yo Martin, is there any difference in the muscles trained between straight leg and bent leg tibia raises? 2:09

[@mitchellcotton7346]

No, no dorsiflexor muscles cross the knee. For this reason, the role of dorsiflexors to "stabilise" the knee is very heavily overhyped.

[@yuvraj6983]

Does the reverse lunge help strengthening the glute medius?

[@akujinyo]

LEZGOOO NEW VIDEO

[@osi3809]

how many reps should you do? just 3x12?

[@damesnabi5112]

Make a video on gym rings

[@officiallolbg]

Yeah please do it

[@RayonDhali]

hey I want learn how to do my first pullup can u make a video for beginners guide to a pullup

[@MartinRiosFit]

I discussed this in my lat pull-down video 🫡

[@Toast2005]

Simple are brother. Grab a bar, put your hands in a position that feels comfortable. And pull your chest towards the bar in a controlled motion. This means brace your core muscles and make sure your legs stay straight. Or alternitavely you can cross your legs to stop them from swining.

[@LMprodu]

Can you make a plyometric workout video?

[@itayn6422]

Martin, the hip flexion exercise you reccomended is the reverse squat, but that doesn't hit well the rectus femoris because in the reverse squat there is also knee flexion involved so it never gets a full strech or contraction, and you never do isolated knee extension work so your rectus femoris is much weaker compared to other quad and hip flexor muscles, please train it with a straight leg hip flexion exercise or a sissy squat so there won't be an imbalance.

[@Toast2005]

This has to be a joke. All you have to do is squat and do some lunge variation and your rectus femoris will be fine

[@itayn6422]

​@@Toast2005 actually no, the rectus femoris can't grow because it's being stretched and contracted at the samw time. So you do need to train the quads without hip movement

[@Toast2005]

@@itayn6422 This is just factually incorrect dude. Stop spreading misinformation

[@itayn6422]

@@Toast2005 how is this incorrect? You have zero knowledge in human anatomy and you have no counter argument

[@itayn6422]

@@Toast2005 the rectus femoris has two functions - extending the knee and flexing the hip. In a squat or a lunge you are extending the knee while *extending* the hip which makes the rectus femoris stretch and contract at the same time, which is not good for muscle growth.

[@kartupelistv8631]

can i do dead hang instead of weighted carries?

[@MartinRiosFit]

I wouldn’t say they are a direct replacement, 2 different exercises.

[@No_step_on_snake]

Just do both

[@mahdavimail]

All of these workouts takes so much time and only professionals have time for that. I as a regular dude stick to a handful of compound exercises to hit all muscles a little bit and have time for running at least once a week.

[@RevUser]

These are not necessary . You can just do this once in a while

[@ethangc081]

what i do for core in a week 10 sets squats 3 sets rdls and conventional dls 8 sets machine crunches heavy 8 sets weightless leg raisss

[@ana5os]

T RAISES - 11:05 Y RAISES - 10:44

[@mitchellcotton7346]

How were you nearly a physio and don't know that you can't isolate the mid or lower traps. A Y raise is shoulder flexion, yes upward rotation of the scapula is involved, but lower traps are definitely not isolated. Same with T raises. This is horizontal abduction, so you're gonna get rear delts involved. And the scapula retraction produced by the lower traps is also going be mimicked by the rhomboids. And all muscle imbalances are not bad. The reason most people gave imbalances between hip flexion and extension is that significantly more powerful hip extension is required in both everyday life and sport. If you look at running, hip extensors are the force producers (And knee/ankle extensors) whereas the hip/ankle flexors are only positional muscles, acting against effectively zero external resistance and minimal eccentric loading. Even left-right imbalances can be performance enhancing in many sports, especially ones that are primarily performed ipsilaterally where one side of the body has significantly different demands to the other (Cricket/Baseball batting, Cricket Bowling, Javelin throwing, etc.)

[@theodoreavdikos9804]

Do weighted carries include backpack carries?

[@Toast2005]

Yeah. It's will be good for posture, because you're also training your traps to actively engage and your upper back will work to stay upright

[@Leonedwardsthegoat]

What shoes do you recommend for the gym

[@Toast2005]

Anything with a flat sole. Skate shoes are a great pick.

[@Genos72453]

Like he said in the vid; barefoot is best for leg days so you can strengthen your feet and joints or barefoot shoes, but the guy below me is also correct Btw nice name

[@Toast2005]

@@Genos72453 Liam Edmunds truly is the most aesthetic person in the Lactose Free Galaxy

[@MemeTeam6900]

Aesthetic muscle tier list like mario pls

[@rudohk]

those Kante and Hazard clips broke my heart ngl 💔

[@nihalbhamrah4726]

Thats why i dont train calfs and shins so i dont get muscle imbalance

[@sheodor3736]

Plzzz react on revival fitness

[@Damion-]

do gym IRL streaming

[@RasielRivera-ce8ng]

Misspelling two is keeping your glutes small as hell

[@user-od1ud1ep8v]

Leon Edwards mafaka

[@jaouherkoussani]

If I hit every muscle in my body like that then the whole week won't be enough for me to finish the exercises

[@davidlondon7631]

Do you want these? Do these What happened to them? They're gone. They were gone

[@ihatewinter3148]

Bro forgot hanging 🥲

[@thephapster2]

Bro lost me at the feet part. Ibuprofen

[@ivan06pr]

Bro is using AI titles again 💀

[@rohitsonowaane417]

The more i live the more i realise other than their gay pullups, crossfit got it spot on

[@dreaddshorts]

May peace be with you. Jesus is coming back, He will bring judgement and send those who have done evil to hell for their sinful works (lying, stealing, lusting, murder etc…) we are all guilty and deserve hell and death, but GOD so loved the world that He gave His only Son Jesus Christ so that whoever trusts in Him will not perish but live forever👑☦️🕊️

[@-Totallynormalperson]

Bro, I think you are on the wrong channel man

[@user-ux7im3js3q]

Your still small

[@BenMarin21]

You’re* smart one 💀

[@MartinRiosFit]

The champ has a name 🇧🇷👑🦁

[@officiallolbg]

You're* if you talk smack then atleast write correctly💀

[@officiallolbg]

​@@MartinRiosFit you deserved more support bro🫡

[@user-ux7im3js3q]

I am not skinny like him​@@BenMarin21

[@LIZARDDESTRUCTION]

Bro u are a goat Big fan of your content brotah

[@agressive_gainzz2310]

Martin, can you do a video about vertical jumping and how to increase it

[@fishfuker69]

do a vid on getting good sleep

[@Toast2005]

Brother just sleep 😂. But seriously pick a time period you want to take your rest in. An 7-9 hour period is ideal. Now about an hour before going to bed make sure you're in a dark cool environment. And avoid using your phone or any electronics in this time. If you use your phone ensure brightness is all the way down and the blue light filter is at full intensity. Also make sure you are well hydrated but don't drink water to close to bedtime as you may wake up in the middle of the night for you know what. But most importantly of all a good night sleep depends on how you wake up. You want to wake up naturally. Let the sun wake you up or if you have to get up before the sun rises make sure your alarm is something calming so it doesn't jolt you awake. Drink water and splash your face with cool watee after waking up and you should feel great