Train smarter, not harder: Time is not good for ego-fueled workouts. It’s time to dump her and move on.
Gone are the days of running yourself ragged to work your mirror muscles. The new age of fitness welcomes sessions that enhance efficiency, reinforce proper movement patterns, and combine mobility with energy. This workout is like getting a complete car service for your body. Warmup inspects tension and triggers warning light in case of large muscle imbalance so that you can grease those joints and perform the workout at maximum power. Remember, this is guiding you to more intelligent training, not hard, and part of that equation means moving your body to the right range before adding weight, so don’t skip warmups.
The routine, courtesy of Ariel Foxie, CPT, covers multiple movement types (squats, hugs, presses and pulls). You will improve muscle endurance, aerobics and overall strength.
Directions
Do this once at the end of the weekly energy routine. When the training breaks off, start with a low set and / or light load. Edit supersets by following the motion signals when specified Indicates a four-digit sequence: bizarre (lower), break, monocentric (rise), break. Rest 20 seconds. Exercise and between 45 and 90 seconds. In the superset. Warm up by rolling the foam for 2 to 3 minutes, then do each of the following 6 to 8 times:
- Single-leg glute bridge (shown)
- Seated shoulder opener
- 90/90 hip switch
- Modified Pigeon Forward Fold
- The world’s largest stretch
- Lying leg swing
Workout for intelligent training, not difficult
1A. Back squat 3/0/3/0
Bend at the buttocks and knees, including the barbell across the trap to count 3. You can go as far as you want without losing your lower back arch. Extend the buttocks to get up immediately, push the knees out, lift for 3 counts, then immediately go to the next rep. 8 repetitions
1 b. 90/90 switch with hip extension
Sit with knees bent and feet flat on the floor, holding a wall ball wider than shoulder width. Keep the chest high, then lower the legs to the right and make a 90-degree angle with the knees. Hold the top of the right thigh, then press your right knee and ankle to the floor as you rise to the hip extension. Twist the torso to the right to extend deeper into the left hip flexor. Hinges and lower buttocks return to the ground. Rotate the torso and bring the knees back to the center. Change side. 4-6 x 8 repetitions
2A. Pullup
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Keep your hands shoulder-width apart and hang from the bar, palms facing away. Pull yourself up until your chin is above the bar to start. Low for 3. Immediately pull up for 1, hold on top for 1, then repeat. 8 repetitions
2B. Press the landmine hinge
Stand perpendicular to the landmine with legs wider than buttock-width. Hold the landmine with a mixed grip while grasping the waist, pulling the relaxation out of the barbell and creating tension in the hamstrings (the outer arm should be at the bottom). Place the bar close to your body, then drive the buttocks forward and press the glutes to stand up. Before the full hip extension, pull the barbell up and grip the transition for the press. Pivot the hind legs and feet inwards, and use the outside hand to press the landmine overhead and drive through the dirt. Reset and repeat all the repetitions on one side before switching. 3-4 sets x 8 repetitions
3A. Trap bar deadlift
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Stand in a trap bar (hex bar) with legs at hip width. To start, grab the buttocks and grab the handles, then drive with the heels, extending up to the buttocks and knees to stand with the arch on your lower back. Bottom for 3, break down for 1, then explode. Pause for 1, then repeat. 8 repetitions
3B. Dumbbell bench
Press 2/0/2/0
Sit at the end of a flat bench, resting a pair of medium to heavy dumbbells on the thighs. Lie on your back and “kick” to gain weight, direct them over your chest, face away from the palms of your hands. Place the dumbbells at the bottom next to the pex to count 2, then immediately press for 2, pressing the pex at the top. 3-4 sets x 8 repetitions
Finisher
4A. Battle rope slam
Hold the edge of the battle rope with a handshake or overhand grip. Come to a squat position, then generate energy from the ground to stretch the arms above the head as you slam the rope into the ground. 20 repetitions
4B. Assault bikes
Work on the bike at a low to moderate rate of perceived effort. When tired, work 4/10. If you feel strong, do 7/10. 30-40 seconds.
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