Wednesday, 29 November 2023

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

Supine Leg Cycle

60-300s total

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Manage

Jogging (in place)

60-300s total

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Manage

Clamshells

• Mini Loop Bands

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

Last: 30#

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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

Toy Soldiers

10 reps total (ea. side)

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Manage

Fast Feet

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

Lateral Squat

• Kettlebells | Medicine Ball
• Barbell
• Dumbbells

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

☆ Hold the peak of each rep for 1s.

Last: 30#

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Manage

One-Leg Glute Bridge

• Dumbbells
• Barbell

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

☆ Hold the peak of each rep for 1s.

Last: 40#

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Manage

Lateral Step Downs

• High Box
  • Dumbbells | Kettlebells

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

☆ Hold the peak of each rep for 1s.

Last: 5#

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Manage

Forearm Plank with Alternating Lateral Leg Reach

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

Dancer Stretch

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

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Manage

⚠ Happy Baby Stretch

Hold for 30-60s total

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Manage

Bow Stretch

Hold for 30-60s total

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Manage

Cat/Cow Stretch

30-60s total

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Manage

Frog Stretch (Mandukasana)

Hold for 30-60s total

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Manage

Cross-Arm Stretch

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

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• 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]
• Muscle and tendon injuries tend to occur when the muscle is overloaded, especially in a lengthened position. Eccentric exercises load the muscle while it is getting longer. This type of training has been shown to help prevent injuries. [foreverfitscience.com]