Monday, 22 July 2024

Daily Workout

Upper Body Pull, Core

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

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Manage

Jumping Jacks

60-300s total

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Manage

High Scissors

30s total

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Manage

World's Greatest Stretch

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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Manage

One-Arm Shoulder Extension

• Resistance Bands

10 reps total

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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

Dumbbell Rows

• Flat Bench
  • Dumbbell Row (Dumbbells | Kettlebells)
• 3-Point Row (Dumbbells | Kettlebells)

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

☆ Hold the peak of each rep for 1s.

Last: 25#

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Manage

One-Hand Farmer's Carry

• Dumbbells | Kettlebells

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

Last: 70#

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Manage

One-Arm Lat Pulldowns

• Resistance Bands

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

Last: 75#

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Manage

Rotating Plank

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

Hold the peak of each rep for 1s.

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

Prehab

Use light weights, if any. Rest between sets for 30s or less for muscular endurance.

Manage

Reverse Lunge with Overhead Reach

3 sets of 10 reps (ea. side)

☆ Hold the peak of each rep for 3s.

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Manage

Kegals

3 sets of 10 reps

Hold the peak of each rep for 3s.

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Cooldown

Remember to breathe. Expand your awareness.

Manage

Butterfly Stretch

Hold for 30-60s total

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Manage

Standing Forward Fold

Hold for 30-60s total

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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

Shavasana

Hold for 300s total

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• Muscle and tendon injuries tend to occur when the muscle is overloaded, especially in a lengthened position. Eccentric exercises load the muscle while it is getting longer. This type of training has been shown to help prevent injuries. [foreverfitscience.com]
• Red meat, butter, cream, whole milk. All of these animal-based foods are high in saturated fat, which raises blood levels of unhealthy LDL cholesterol. When cholesterol builds up in arteries, it sets off a chain of events that can ultimately lead to a stroke. [health.harvard.edu]