Wednesday, 03 July 2024

Daily Workout

Lower Body, Core

Warmup

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

Manage

Jogging (in place)

Hold for 60-300s total

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Manage

Jumping Jacks

Hold for 60-300s total

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Manage

Zenith Rotations

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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Manage

Walking Hip Rotations

10 reps total

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Manage

Bird Dogs

• Dumbbells
• Resistance Bands
• Mini Loop Bands

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

Last: 100#

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Manage

Star Jacks

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

Reverse Lunge

• Dumbbells | Kettlebells
• Barbell

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

☆ Hold the peak of each rep for 1s.

Last: 50#

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Manage

One-Leg Hip Thrusts

• Flat Bench
  • Barbell
  • Dumbbells
  • Resistance Bands

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

☆ Hold the peak of each rep for 1s.

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Manage

Standing Side Leg Lift

• Mini Loop Bands

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

☆ Hold the peak of each rep for 1s.

Last: 15#

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Manage

One-Leg Straight-Leg Calf Raises

• Dumbbells | Kettlebells

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

☆ Hold the peak of each rep for 1s.

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Manage

Plank with Alternating Lateral Leg Reach

4 sets of 15-30s

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

Prehab

Use light weights, if any. Rest between sets for 30s or less for muscular endurance.

Manage

Banded Squats

• Mini Loop Bands

3 sets of 10 reps

☆ Hold the peak of each rep for 3s.

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Manage

Reverse Kegals

3 sets of 10 reps

Hold the peak of each rep for 3s.

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Cooldown

Remember to breathe. Expand your awareness.

Manage

Compass Stretch

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

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Manage

Single Leg Downward Dog

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

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Manage

Child's Stretch

Hold for 30-60s total

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Manage

Bow Stretch

Hold for 30-60s total

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Manage

Revolved Head to Knee

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

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Manage

Shavasana

Hold for 300s total

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• Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights. [health.harvard.edu]
• Never skip your warm-up or cool down. Tight or stiff muscles around a joint will make the area more prone to injury. This is especially important in sports that require quick movements, such as basketball and tennis. [stanfordchildrens.org]