Tuesday, 14 May 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

Shadow Boxing

• Resistance Bands

Hold for 60-300s total

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Manage

Jumping Jacks

Hold for 60-300s total

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Manage

Standing Hamstring Stretch

Hold for 30s total (ea. side)

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Manage

World's Greatest Stretch

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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Manage

Psoas March

• Mini Loop Bands

Hold for 30s total (ea. side)

Last: 50#

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Manage

Vertical Jumps

• Technique

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

⚠ Wide-Grip Chest Press

• Flat Bench
  • Barbell
  • Dumbbells
• Resistance Bands
• Dumbbells

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

Last: 130#

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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

⚠ Standing Oblique Twists

• Resistance Bands
• Dumbbells

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

☆ Hold the peak of each rep for 1s.

Last: 15#

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Manage

Side Plank with Hip Lifts

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

Hold the peak of each rep for 1s.

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

Cooldown

Remember to breathe. Expand your awareness.

Manage

Cow Face Stretch

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

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Manage

One Knee to Chest Stretch

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

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Manage

Frog Stretch (Bhekasana)

Hold for 30-60s total

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Manage

Gate Stretch

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

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Manage

Thread the Needle Stretch

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

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Manage

Shavasana

Hold for 300s total

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• When learning a strength training routine, many experts suggest starting with no weight, or very light weight. Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group. [health.harvard.edu]
• Large volumes of predominantly plyometric training, such as sports, may lead to imbalances in muscle and tendon properties and eventually result in injury. An imbalance in muscle and tendon properties can be prevented by regularly performing heavy resistance training. [basvanhooren.com]