Lower Body, Core - Hip Extension, Lunge ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
Monday, 06 May 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
Toe Taps
60-300s total
▼
Manage
Shadow Boxing
Resistance Bands
60-300s total
(0#)
▼
Manage
Reverse Monster Walk
Mini Loop Bands
10 reps total
(75#)
☆
Hold the peak of each rep for 3s.
▼
Manage
Cobra Pushups
10 reps total
☆
Hold the peak of each rep for 3s.
▼
Manage
Reverse Lunge with Side Bend
10 reps total (ea. side)
☆
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
Jumping Knee Tuck
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
Sumo Deadlift
Barbell
Dumbbells | Kettlebells
Resistance Bands
2 sets of 12-15 reps
(75#)
☆
Hold the peak of each rep for 1s.
▼
Manage
Bulgarian Split Squats
Dumbbells | Kettlebells
Barbell
2 sets of 12-15 reps (ea. side)
(50#)
☆
Hold the peak of each rep for 1s.
▼
Manage
Wall Clamshells
4 sets of 15-30s holds (ea. side)
▼
Manage
Core Brace
Kettlebells | Medicine Ball
4 sets of 15-30s holds
(0#)
▼
☆
Prolong the eccentric 'lowering' phase of each rep.
Cooldown
Or work through a full-body Yoga routine.
Manage
Puppy Dog Stretch
Hold for 30-60s total
▼
Manage
Head to Knee
Hold for 30-60s total
▼
Manage
Cat/Cow Stretch
30-60s total
▼
Manage
Cat Pulling it's Tail Stretch
Hold for 30-60s total (ea. side)
▼
Manage
Frog Stretch (Mandukasana)
Hold for 30-60s total
▼
Manage
Shavasana
Hold for 300s total
▼
Don't be discouraged if you stop for a while. Everybody needs a holiday. Get started again gradually and work up to your old pace.
[heart.org]
Exercise is considered the most effective, non-drug treatment for reducing pain and improving movement in people with arthritis.
[arthritis.org]
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