Workout 2
2x15 1 Leg Toe Touches (each), rest about 60 seconds between sets, minimal rest between legs
Then:
Alternate Sets of 2x10: Step Up (each leg) and Standing 1 Arm Shoulder Presses
Rest about 60 seconds between sets, minimal rest between exercises.
Then:
Alternate Sets of 2x10: Lat Pull Down (machine), Reverse Crunches
Rest about 60 seconds between sets, minimal rest between exercises.
The Toe Touches are a substitute for an exercise called the deadlift, once you feel comfortable with the Toe Touches, move into the deadlift.
2x15 1 Leg Toe Touches (each), rest about 60 seconds between sets, minimal rest between legs
Then:
Alternate Sets of 2x10: Step Up (each leg) and Standing 1 Arm Shoulder Presses
Rest about 60 seconds between sets, minimal rest between exercises.
Then:
Alternate Sets of 2x10: Lat Pull Down (machine), Reverse Crunches
Rest about 60 seconds between sets, minimal rest between exercises.
The Toe Touches are a substitute for an exercise called the deadlift, once you feel comfortable with the Toe Touches, move into the deadlift.
Deadlifts
This is not an exercise to fear because it has the word dead in it (in the 1940s and 1950s it was called a "Hip Hinge"). That just means that the exercise starts from a "dead" stop. Most all other exercises have some sort of body movement involved before the weight is added to your body.
Let's think of the squat, you lower yourself down to a point and then lift back up, same with push ups and lunges. With the deadlift you start with no extra load on the body and then put 100% of it on within the first millimeter of movement.
But to simplify this movement, do you pick up anything from the ground? Grocery bags, gym bag, toys, shoes or other clothes? This exercise will help strengthen your back and core to protect you from potentially hurting yourself in those day to day movements.
To lift something properly off the ground, take a stance about hip width apart (think if you were going to jump really high, your feet wouldn't be really wide like a squat). Then with a straight back and tight core, bend forward and bend your knees until you can reach the bar. Brace your abs and lift.
See the views of a good lift and some of the common faults we see in the deadlift. Don't be a common fault :)
Let's think of the squat, you lower yourself down to a point and then lift back up, same with push ups and lunges. With the deadlift you start with no extra load on the body and then put 100% of it on within the first millimeter of movement.
But to simplify this movement, do you pick up anything from the ground? Grocery bags, gym bag, toys, shoes or other clothes? This exercise will help strengthen your back and core to protect you from potentially hurting yourself in those day to day movements.
To lift something properly off the ground, take a stance about hip width apart (think if you were going to jump really high, your feet wouldn't be really wide like a squat). Then with a straight back and tight core, bend forward and bend your knees until you can reach the bar. Brace your abs and lift.
See the views of a good lift and some of the common faults we see in the deadlift. Don't be a common fault :)
Step Up
The Step Up is similar to the Lunge: working one side of the body at a time. This way we can build up any deficiencies you may have.
Common problems with the step up are:
See the video clip below for a visual on good reps and some of the common faults.
Common problems with the step up are:
- Not having the entire foot on the step (stepping up on toes)
- Not fully extending knee and/or hip at the top - think about squeezing your thighs and glutes at the top
- Jumping off of the ground leg - that doesn't help to strengthen your stepping up leg
See the video clip below for a visual on good reps and some of the common faults.
1 Arm Shoulder Press
Similar to the 1 Arm Bent Over Row, this challenges the core to keep the midline stable and straight. Also working one side at a time will keep the heart rate up and help with any strength imbalances from side to side.
Elbow in front or out to the side are both acceptable variations. Avoid using leg drive to bounce the weight up, leaning to the side or leaning back.
You want to end with the weight OVER your head and not in front of.
See the video clip below for good vs. bad form.
Elbow in front or out to the side are both acceptable variations. Avoid using leg drive to bounce the weight up, leaning to the side or leaning back.
You want to end with the weight OVER your head and not in front of.
See the video clip below for good vs. bad form.
Lat Pull Downs
This is an exercise to help you build the strength needed to do pull ups. So think of having your body do a pull up when preforming this exercise.
Common faults are leaning back to get some momentum to assist in pulling the weight down, pulling the bar to your belly button, and not using a full range of motion (on the way up or down).
See the clip below to see what the Lat Pull Down should look like.
Common faults are leaning back to get some momentum to assist in pulling the weight down, pulling the bar to your belly button, and not using a full range of motion (on the way up or down).
See the clip below to see what the Lat Pull Down should look like.