Thursday, March 26, 2020

    Thursday, March 26, 2020 - COVID19 Training Block

Here is a nice workout from our training Daniel, he brings you a new type of workout with links to all the moves. Enjoy.

Killer Lower Body Workout!

PLEASE READ FIRST

If there were ever a time to slow down, it would be now. Most of us aren't under time constraints, so take your time with this workout and try to FEEL your muscles working. Remember:

- Don't blow through every exercise at a lightning-fast pace (unless instructed to)

- Plant your feet and push them into the ground during every rep. Consider going barefoot to get a better grip on the floor.

- Shorten your range of motion (ROM) if you're experiencing pain. - Deepen your range of motion if things get too easy!!

- Add weights/bands where necessary.

Good luck!

Rest as needed, but try to do this first tri-set 3 times through:

1. Quadriceps Isometrics

a. Do 2 reps per side. Hold each contraction for 5 seconds. Try not to move

anything else. You should feel your quad firing up!

b. https://www.youtube.com/watch?time_continue=17&v=CEYQuEaZ834&feature=

emb_title

2. Hamstrings Isometrics

a. Do 2 reps per side. Hold each contraction for 5 seconds. Try not to move anything else. You should feel your hamstring and nothing else.

b. https://www.youtube.com/watch?v=_UWNJAAgRN4&feature=emb_title

3. Glute

a. Hold and squeeze the top of a glute bridge for a 5 count. Do this 6 times.

b. Make sure you're squeezing your glutes as hard as you can.

c. Brace your abs to ensure your lower back doesn't move.

d. Drive through your heels (not the balls of your feet)

 Bridge

Rest for 60s between each tri-set. Complete this tri-set 4 times!

1. Kneeling Hamstring Curl

a. 4setsof5repsperside.Dothesameside5timesinarow.Trytosqueezea

little bit harder each time.

b. Try to hold each contraction for a 5 count

c. https://www.youtube.com/watch?v=F-GWQPta9tA&feature=emb_title

2. Rear Foot Elevated Squat + Hinge: 4x8 ea leg

a. Use dumbbells as needed (one in each hand)

b. Load your lead leg; do a squat, then a hinge (RDL)= 1 rep

c. https://www.youtube.com/watch?v=rHAH87lVBe8

3. Frog Pump: 4 sets of 30 reps. Last set, do the last 20 reps for speed (GO FAST)

a. You can set a dumbbell or weight across your lap for more resistance b. https://www.youtube.com/watch?v=QUOb_c-edGE&feature=emb_title

Rest for 60s between each full tri-set. Complete this tri-set 4 times!

1. Split Squat

a. 4 sets of 30 seconds per side. Do not stop moving. Do not pause at the top.

2. One and a Quarter Goblet Squat

a. 4 sets of 10 reps

b. Squat all the way down, up one quarter, back down, all the way back up=1

3. Wall Sit

a. 4setsofa40shold

b. Add marches for more of a challenge

c. Keep back against the wall

Finisher: Complete as fast as you can- 3x through!

1. Jumping Lunges: 12 (6 ea alternating)

2. Squat Jumps: 6

3. Single leg bridges each: 10 ea