Emerson Etem
The 23-year-old right wing has some advice for you: “As many push exercises that you do (dumbbell bench press, pushups, etc.), try to do as many exercises counteracting that direction (rear delt cable pull downs, reverse flyes, etc.).” He’s on to something. Push-pull routines are better than body-part-focused plans since you’re safeguarding your body against injury—in the instance of push-pull arms exercises, you prevent your shoulders from collapsing too far forward—and stimulating muscle growth.
Like Stoll, Etem sticks to a fairly extensive warmup and cool down regimen—which he says all athletes, amateur and professional alike, should follow. “Start your workouts with a nice active warmup, [and] follow that up with leg extensions and leg curls,” he suggests. “This warms up those knee joints and prevents knee pain in the long run.” Try our Best Dynamic Warmup For Any Workout; it’ll help increase your body temperature and get your muscles moving at a greater range of motion (correcting limitations), and activate your entire nervous system.
Etem also finishes each workout with some cool down stretches—it’s when you’ll see the most benefit since your muscles are warmed, elastic, and fairly pliable—to alleviate next-day soreness. He also fuels his body with a post-workout snack. “A protein shake—preferably plant based—can’t hurt!”
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