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.

Shadow Boxing🌐

• Resistance Bands

Hold for 60-300s total

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Jumping Jacks🌐

Hold for 60-300s total

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World's Greatest Stretch🌐

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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Psoas March🌐

• Mini Loop Bands

Hold for 30s total (ea. side)

Last: 50#

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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.

⚠ 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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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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⚠ 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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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.

Cow Face Stretch🌐

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

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One Knee to Chest Stretch🌐

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

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Frog Stretch (Bhekasana)🌐

Hold for 30-60s total

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Gate Stretch🌐

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

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Thread the Needle Stretch🌐

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

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Shavasana🌐

Hold for 300s total

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• For plyometric training to be effective, it needs to provide a high neural stimulus with no to very little fatigue. [christianbosse.com]
• As you start out, it's best to build muscle endurance with high reps and low sets. As you progress, use higher weights with lower reps and more sets to build strength.