Etiqueta: w4d3

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

1. Stair Step Ups

10 reps each side

• Find a stable box or step at a comfortable height to step onto
• Stand directly infront of it, facing the step. Place one foot on the surface of the step
• Push off using only the foot on the stair, letting the opposite foot come off the ground to meet at the height of the box. Control the movement back down, letting the same foot return to the ground.
• Complete all 10 reps on one side before switching to the opposite side.

2. Seated Strict Press

10 reps

Begin by sitting on the ground with your legs out in front of you.

Modification: If sitting with legs straight out in front causes low blood pressure, bend knees and place feet flat on ground or sit with legs crossed

• Grab two dumbbells and make a goalpost shape with your arms 

• Slow and controlled push the weights overhead until they reach the top

Modification: Turn palms to face each other if pressing overhead with hands facing forward is uncomfortable

• Carefully lower back down to the goalpost position 

4. Good Morning

10 reps

• This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).

• Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up

5. One Arm Bent Over Row

10 reps each side

• Place the palm or fist of the right hand on the seat a chair or bench, or on your thigh. Hand weight is in the left hand with the arm extended. 
• Stand with one foot slightly in front of the other. The side that is holding the weight should be the back foot.

• Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
• Pull the weight to about hip level, and then lower the weight so that your arm is completly straight again
  • Tip: Try to keep your shoulders even, and avoid rotating to one side or the other

6. Seated Hip Flexor March

10 reps each side

• Sit on the ground with legs straight out in front of you.

• Lift one foot off the ground as far as you can using your quads and hip flexor muscles. Return it back to the ground, and repeat on the opposite side.

• To make the exercise easier, Support your back on a wall or bottom of the couch.

• Modification: Sitting in a chair, lift one thigh up while keeping the knee bent, and opposite foot on the floor. Lower it back to the ground, and then lift the opposite leg up.

7. Lateral Leg Raise (Standing Hip Abduction)

10 reps each side

• Stand with one hand resting on a sturdy chair for balance.
• Lift the outside leg away from the body, keeping your torso straight as you lift.
• Slowly lower it to the starting position. Complete 10 reps on one side before switching sides.
• Your ABductor muscles are those that lift your leg away from your body. Think about using your gluteal muscles as well as the outside of your thigh.