After a few beach workouts, I returned to the gym for a training session to mix things up a bit. The exercise of the week for me was a harder version of the BB Bulgarian split squat, as I elevated my front foot, to increase my ROM in my hips and to really hit the glutes, hamstrings and quads. These were much harder than I thought, as I had to concentrate on my form but also keep my balance at the same time so I didn’t fall 
. I did my first set with just my bodyweight to warm up and to be sure of my foot placement. I then placed the BB on my upper back, (again, I’m not looking to load heavy weight on my back) placed my lead foot on an elevated surface (using an aerobic step) and my back foot on a flat bench. I squeezed the bar on the upper part of my back and held the bar tightly and firmly with a thumb-less grip, while keeping my core tight. I squatted down on my front leg keeping my back arched and chest out. From the bottom position, I led… …continue reading.
I headed back to the gym this week for a few awesome lower body workouts. This session has been the best so far. After walking to the gym and finishing with my warm up, I noticed I forgot my resistance bands 
, so I had to improvise with similar exercises that I wanted to do.
Here’s what my afternoon training session looked like….
Warm up – 1 mile walk
Foam Roll – 10 min
Dynamic Exercises and Stretches: hip flexor stretch, neck rotation, side and overhead arm circles, arm swings, shoulder dislocation, overhead squat, dynamic hip flexion, leg swings, ankle circles, hip circles, cat-camel, glute bridge, spinal roll, hip flexor stretch, glute stretch, hamstring stretch, calf stretch
Dumbbell RDL – 5 sets of 10 (love all RDLs… I always get a nice stretch in the hamstrings and real nice glute hit from these )
superset with
Reverse Hyper – 5 sets of 20 (just used my bodyweight with a 2 sec hold at the top position; after 5 sets my glutes were on fire!)
Cossack Squat – 5 sets of 15 (these are one of my favorite… …continue reading.
I mixed things up a bit this week with a beach workout and a few training sessions at the gym. This was by far the best workout of the week for me with a great mix of exercises including bodyweight, resistance band and barbell training. I threw a few bands, EZ slider and a squat bar pad into my gym bag and was ready to go! 
Here’s what my training session looked like….
Warm up – 1 mile walk
Foam Roll – 10 min
Dynamic Exercises and Stretches: hip flexor stretch, neck rotation, side and overhead arm circles, arm swings, shoulder dislocation, overhead squat, dynamic hip flexion, leg swings, ankle circles, hip circles, cat-camel, glute bridge, spinal roll, hip flexor stretch, glute stretch, hamstring stretch, calf stretch
Box Squat Jump – 3 sets of 5 (I always like to start with some kind of explosive movement before I get into my training)
Elevated Pistol Squats – 5 sets of 10 (I used a plyo box to do these. I stood on the edge of the box, on one leg, with my arms extended out in front. My opposite leg was extended… …continue reading.
Recent Comments