Lower Body, Core - Hip Extension, Lunge ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
Tuesday, 30 April 2024
Daily Workout
Lower Body, Core
- Hip Extension, Lunge
Warmup
Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.
Manage
One-Leg Hurdle Hops
60-300s total (ea. side)
▼
Manage
Jump Rope
Jump Rope
60-300s total
▼
Manage
Supine Hamstring Stretch
10 reps total (ea. side)
☆
Hold the peak of each rep for 3s.
▼
Manage
ATG Split Squat
10 reps total (ea. side)
(0#)
☆
Hold the peak of each rep for 3s.
▼
Manage
Pullover Dead Bug
Dumbbells | Barbell | Medicine Ball
10 reps total
(15#)
☆
Hold the peak of each rep for 3s.
▼
Manage
Lateral Leg Swings
10 reps total (ea. side)
☆
Hold the peak of each rep for 3s.
▼
Manage
Box Jumps
Stability Ball
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
Split Squat
Dumbbells | Kettlebells
Barbell
Resistance Bands
2 sets of 12-15 reps (ea. side)
(40#)
☆
Hold the peak of each rep for 1s.
▼
Manage
One-Leg Glute Bridge
Dumbbells
Barbell
2 sets of 12-15 reps (ea. side)
(40#)
☆
Hold the peak of each rep for 1s.
▼
Manage
One-Leg Bent-Knee Calf Raises
Dumbbells | Kettlebells
3 sets of 12-15 reps (ea. side)
(15#)
☆
Hold the peak of each rep for 1s.
▼
Manage
Scissor Kicks
4 sets of 15-30s
(0#)
▼
☆
Prolong the eccentric 'lowering' phase of each rep.
Cooldown
Or work through a full-body Yoga routine.
Manage
Thread the Needle Stretch
Hold for 30-60s total (ea. side)
▼
Manage
One Knee to Chest Stretch
Hold for 30-60s total (ea. side)
▼
Manage
Tree Stretch
Hold for 30-60s total (ea. side)
▼
Manage
Bow Stretch
Hold for 30-60s total
▼
Manage
Cross-Arm Stretch
Hold for 30-60s total (ea. side)
▼
Manage
Banana Stretch
Hold for 30-60s total (ea. side)
▼
Manage
Shavasana
Hold for 300s total
▼
Bend at the hips and knees, not at the waist.
[urmc.rochester.edu]
If you stop exercising for a while, drop back to a lower level of exercise initially.
[health.harvard.edu]
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