Monday, 12 February 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

Pogo Jumps

60-300s total

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Manage

Monster Walk

• Mini Loop Bands

10 reps total

Last: 75#

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Manage

Reverse Lunge with Contralateral Reach

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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Manage

Cobra Pushups

10 reps total

☆ Hold the peak of each rep for 3s.

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Manage

Lateral Leg Swings

10 reps total (ea. side)

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Manage

Star Jacks

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 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

Clamshells

• Mini Loop Bands

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

☆ Hold the peak of each rep for 1s.

Last: 30#

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Manage

Copenhagen Plank

4 sets of 15-30s holds (ea. side)

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

Cooldown

Remember to breathe. Expand your awareness.

Manage

Lying Sphinx

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

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Manage

Pigeon 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

Cat/Cow Stretch

30-60s total

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Manage

Standing Forward Fold

Hold for 30-60s total

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Manage

Shavasana

Hold for 300s total

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• Tendons lag behind muscles by 2-5 years in their strength adaptation – depending on how one uses them. Don’t push harder or increase your loads at a rate faster than what your tendons can adapt to. — Dr. Nikita A. Vizniak
• Varying exercise selection has a positive effect on enhancing motivation to train, while eliciting similar improvements in muscular adaptations. [ncbi.nlm.nih.gov]