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Friday, 10 May 2024

Daily Workout

Lower Body, Core

- Hip Extension, Squat

Warmup

Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.

Supine Leg Cycle🌐

Hold for 60-300s total
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Jumping Jacks🌐

Hold for 60-300s total
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Step Ups🌐

10 reps total (ea. side)
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Pullover Dead Bug🌐

10 reps total
☆ Hold the peak of each rep for 3s.
Last: 15#
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⚠ Crossover Step Ups🌐

10 reps total (ea. side)
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Vertical Jumps🌐

Hold for 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.

Goblet Squats🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Last: 40#
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One-Leg Glute Bridge🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
Last: 40#
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Standing Side Leg Lift🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
Last: 15#
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One-Leg Straight-Leg Calf Raises🌐

3 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
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Plank with Alternating Reach🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
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☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Remember to breathe. Expand your awareness.

Half Moon Stretch🌐

Hold for 30-60s total (ea. side)
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Frog Stretch (Bhekasana)🌐

Hold for 30-60s total
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Revolved Head-to-Knee🌐

Hold for 30-60s total (ea. side)
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Child's Stretch🌐

Hold for 30-60s total
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Lotus Stretch🌐

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

Hold for 300s total
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