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Are You Man Enough To Try The Kuya Workout?

Forget about gyms for a minute. We’re looking at blue collar workers as our new fitspirations
by Mikey Agulto | Oct 1, 2016
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Eager to inherit the physique and work ethic of lunch-pail laborers, we seek the help of occupational therapist and strength coach Jay Lopez of Athlete's Lab to determine the physical pros and cons of their jobs:


Body parts at work:
Car washing, which requires a lot of wiping, reaching, and ducking, leads to strong arms and legs and a stable back. 

Body parts at risk:
The lower back and shoulders tend to have a certain level of wear and tear over time. The legs, to a certain extent, are also affected.

What they usually eat: 
Since they mostly rely on individual tips, car wash boys are always on alert mode. As a result, instant noodles and pancit canton are popular choices.

Recommended workouts:
According to Coach Jay, any job that requires reaching needs a lot of shoulder stability work.

Towel Stretch
1. Place a towel behind your back, with one hand holding from the top and the other hand holding from the bottom.
2. Try to walk your fingers together and also gently pull from either direction, into the most restricted motion.
3. Hold for 15 to 30 seconds, and repeat three times.

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Internal and External Rotation
1. Using a cable tower, stand with your lifting arm closest to the cable machine, with your elbow flexed to 90 degrees.
2. Rotate your hand from outside to inwards, bringing your hand towards your belly.
3. Switch positions so that your lifting arm is farthest from the cable machine.
4. Keep your elbow bent at 90 degrees and rotate your hand outwards from your abdomen.

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Dumbbell Side Laterals
1. Stand straight while holding dumbbells on both sides.
2. Raise your upper arms until your elbows are the same height as your upper body.
3. Return to starting position.

Body parts at work:
Lifting while walking works a person’s arms, shoulders, and thighs.

Body parts at risk:
Water delivery boys, who occasionally have to carry gallons of water all the way to the second or third floor, are prone to shoulder and lower back problems, not to mention hernia.

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What they usually eat:
Since they earn less than minimum, they usually opt for whatever’s available (munggonilagang kalabaw), as long as it comes with cups and cups of white rice.

Recommended workout:
Coach Jay points out that any person who lift heavy things for a living should have a solid core and a strong grip.

Farmer's Walk
1. Begin by standing between any pair of heavy equipment (dumbbells, kettlebells).
2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
3. Walk taking short, quick steps, and don’t forget to breathe.
4. Move for a given distance as fast as possible.

1. Stand in front of a loaded barbell. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium overhand grip.
2. While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out.
3. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back.
4. Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist and keeping the back straight.

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Body parts at work:
Meat butchers, who chop and slice remains for a living, typically have big arms and strong hips.

Body parts at risk:
Because of all the meat and carcasses they have to carry, most butchers have shoulder and lower back issues. Accidental cuts and infections are also a common occurrence.

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What they usually eat:
It’s not uncommon for butchers to have lamang-loob for lunch, since it comes cheap in slaughterhouses.

Recommended workouts:
Vertical and horizontal pull exercises work best for jobs that require force, reveals Coach Jay.

1. Using a pronated grip with hands slightly wider than shoulder width, start in a complete hanging position under a fixed bar.
2. Drive your elbows out and down to raise your body until your chin is above a bar.
3. Use assistance if necessary.

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One-Arm Standing Cable Row
1. Use a narrow grip handle or a close grip on a straight handle.
2. With feet shoulder-width apart, knees slightly bent, and abs tight, pull the weight toward you until the handle contacts your lower rib cage.
3. Extend the weight back out until your arm is completely extended.

Two-Point Dumbbell Row with Fist
1. Stand holding a dumbbell in your left hand, with your left foot staggered slightly behind the right.
2. Bench down into a good row position and place your right arm behind your back.
3. Row the dumbbell up and rotate your shoulders as far as possible.

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Body parts at work:
Carpenters, who cut, shape, assemble, and install building materials, pretty much use their entire body to get the job done.

Body parts at risk:
Since the job requires repetitive hitting, heavy lifting, and climbing, they’re vulnerable to lower back and knee problems. And you obviously can’t discount the occupational hazards (accidents and injuries).

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What they usually eat:
Have you ever encountered the phrase “parang karpintero kung kumain?” Much like water delivery boys, carpenters care more about serving size than nutritional value.

Recommended workouts:
Coach Jay recommends squats and presses for those who would like to venture into carpentry.

Pistol Squat
1. Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.
2. Raise your right leg off the floor, and hold it there.
3. Push your hips back and lower your body as far as you can.
4. Pause, and then push your body back to the starting position.

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Chest-Supported Dumbbell Row
1. Grab a pair of dumbbells and lay chest-down on a 45-degree incline bench.
2. Let your arms hang straight down, palms facing each other.
3. Row the dumbbells to the side of your chest by bending your elbows and squeezing your shoulder blades.
4. Pause and lower the weights. 

Goblet Squat
1. Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head.
2. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees.
3. Pause, then push yourself back to the starting position.

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