Friday, 09 February 2024

Daily Workout

Hip Flexors, Upper Body Push, Core

Warmup

Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.

Manage

Butt Kicks

Hold for 60-300s total

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Manage

Toe Taps

Hold for 60-300s total

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Manage

Hip Airplane

• Resistance Bands | Mini Loop Bands

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

Last: 15#

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Manage

Pullover Dead Bug

• Dumbbells | Barbell | Medicine Ball

10 reps total

☆ Hold the peak of each rep for 3s.

Last: 15#

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Manage

Open Book

• Resistance Bands

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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Manage

Fast Feet

Hold for 30-60s total

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Workout

Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.

Manage

Full Bridges

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

Last: 2 sets of 6 reps

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Manage

Neutral-Grip Chest Press

• Flat Bench
  • Barbell
  • Dumbbells
• Resistance Bands

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

Last: 60#

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Manage

Hammer Curl

• Dumbbells
• Resistance Bands

2 sets of 12-15 reps (ea. side)

Last: 15#

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Manage

Chest Fly

• Flat Bench
  • Dumbbells
• Gymnastic Rings | TRX System
• Resistance Bands
• Dumbell Floor Flies (Dumbbells)

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

Last: 20#

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Manage

Side-to-Side Forearm Plank

4 sets of 15-30s

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☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Remember to breathe. Expand your awareness.

Manage

Tree Stretch

Hold for 30-60s total (ea. side)

Last: 1 set of 30 reps (ea. side)

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Manage

Revolved Child's Stretch

Hold for 30-60s total (ea. side)

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Manage

Bow Stretch

Hold for 30-60s total

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Manage

Cross-Arm Stretch

Hold for 30-60s total (ea. side)

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Manage

Shavasana

Hold for 300s total

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• It's recommended to get at least 150 minutes of moderate-intensity or 75 minutes of vigorous exercise per week. [cdc.gov]
• For plyometric training to be effective, it needs to provide a high neural stimulus with no to very little fatigue. [christianbosse.com]