Mobility - Core, Glutes, Deltoids, Pecs, Traps, Lats, Hamstrings, Quads, Hip Adductors ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Tuesday, 06 February 2024

Daily Workout

Mobility

- Core, Glutes, Deltoids, Pecs, Traps, Lats, Hamstrings, Quads, Hip Adductors

Warmup

Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.
Manage
60-300s total (0#)
Manage
60-300s total
Manage
10 reps total
☆ Hold the peak of each rep for 3s.
Manage
10 reps total
Hold the peak of each rep for 3s.
Manage
10 reps total (ea. side)
Manage
10 reps total (25#)
☆ Hold the peak of each rep for 3s.
Manage
10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.
Manage
30-60s total

Workout

Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.
Manage
2 sets of 12-15 reps (ea. side) (0#)
Hold the peak of each rep for 1s.
☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Or work through a full-body Yoga routine.
Manage
Hold for 30-60s total
Manage
Hold for 30-60s total
Manage
Hold for 30-60s total (ea. side)
Manage
Hold for 30-60s total
Manage
Hold for 30-60s total (ea. side)
Manage
Hold for 30-60s total (ea. side)
Manage
Hold for 300s total

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