I write a lot about the pieces of the workout puzzle. For a change, here is a workout to try!
Dynamic Warm Up
- Start with some foam rolling. Get 4 positions on your thighs: front (quads), outside (IT Band), inside (adductor), back (hamstrings). Then, roll calves, glutes, upper back, lats and pecs. Only spend 10-20 seconds on each body part.
2. Perform some mobility drills
Rocking Ankle Mobility, 5 times each side
Side Lying Windmill, 5 times each side
Back to Wall Shoulder Flexion, 8 times
High Knee Walk to Spiderman with Hip Lift and Overhead Reach, 5 times each side
The last 2-3 reps of a set should be difficult, but you should be able to perform all sets with good form. Challenge yourself!
Exercises A1, A2, and A3 are performed in order, one set of each, then repeated for 3 total cycles.
A1. Inverted Row (8-12 reps)
I like to use a secured smith machine for this. Keep your core engaged, glutes squeezed. To make this harder, make your body more horizontal (lower the bar or raise your heels onto a box. To make it easier, position your body more vertically (raise the bar).
A2. Incline Pushup (or regular pushup if you can do it with good form) (8-15 reps)
You can use the smith machine bar for this exercise as well, or a bench as pictured. The keys are good form and full range of motion. You should position your elbows at a 45-degree angle to your sides, and you should descend until your elbows make 90-degree angles. Similar to the rows, keep your core engaged and glutes squeezed the entire movement.
A3. Deadbug (10 reps each side, 20 total)
The picture above with the arrows depicts the starting position for this exercise. The key to this movement is to keep the abdominals engaged the entire time by actively trying to press your belly button toward your spine and your lower back into the ground.
The next picture is the most basic progression of this exercise. One leg at a time lowers to the ground, then comes back up to the starting position. Keep the lower back in contact with the ground the entire time. Once you master that movement, begin to straighten the legs as you lower them to the ground. After mastering that, add the arm movement, lowering the opposite arm while straightening the leg, keeping the lower back in contact with the ground.
Perform one set of each exercise, B1 and B2, then repeat for 3 total cycles.
B1. Stiff Leg Deadlift (10-12 reps)
This is basic hip hinge movement. Start light–just a barbell. Position hands just outside of the hips. Keeping the back straight and knees soft (not locked out, but not bent much), bend at the hips and slide the bar down your legs. Think about trying to touch the wall behind you with your booty as you bend over. Lower the bar until you feel a slight stretch in your hamstrings (the back of your legs). The, push through your heels as you raise to standing. Squeeze your booty at the top position.
B2. Walking DB Lunges (20 steps, 10 on each leg)
Grab a pair of light dumbbells (or heavier if you’re feeling ambitious!). Hold them at your sides like suitcases. Take a large step forward, drive your back knee into the ground and bend your front knee (don’t let it go forward past your toes). Also be sure not to lean too far forward with your torso-keep it upright!
Perform 3 cycles of exercises C1, C2, and C3:
C1. Bench Dips (10-15 reps)
To make these easier, keep your knees bent and use your legs to assist. To make these harder, straighten your legs, elevate your legs, or place a weight plate on your lap.
C2. Glute Bridge (15-20 reps)
Keep your hips, knees, and ankles in a line. Push through your heels and squeeze your booty at the top. To increase difficulty, hold the top position, squeezing your glutes for 2-5 seconds on each rep.
C3. Prone T’s on Stability Ball (10-15 reps)
Position chest against stability ball. I like to keep the knees on the ground in this exercise (contrary to what’s pictured). Raise arms straight out to the sides and rotate thumb-side of hands toward the ceiling.
This workout should take about an hour.