workout 4:
lower body
Todays Reps: 8
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Rest between sets: 0-20 seconds
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Rounds per cycle: 4
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Complete 4 rounds of each cycle with minimal rest in between each set of the cycle. Take a 1 minute rest between each cycle. After you have finished all three cycles your workout is complete.
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= Static Contraction
Equipment Needed:
ALPHA:
dumbbell
barbell
box
BRAVO:
Sled+chain and handle
dumbbell
cable machine + rope
CHARLIE:
Dumbbells
resistance band
ALPHA:
heavy GOBLET SQUAT
Target: QUADRACEPS, GLUTES, ABS
Execution: hold dumbbell in palms and out in front of body to stress core and stabilizers, plant feet slightly wider than shoulder width with toes slightly pointed out. begin descent by keeping weight back on heels with toes gripping ground, let knees track out and keep thoracic extension. stop when butt is parallel to the floor execute rep by returning top starting position while maintaining the form as the negative. gO heavier TODAY, NUMBER 8 SHOULD BE A GRINDER, FORCE YOURSELF TO USE YOU AB STRENGTH FOR STABILITY.
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BARBELL LUNGE
Target: QUADRICEPS, GLUTES
Execution: WITH THE BARBELL RESTING ON YOUR UPPER BACK/ TRAP AREA: STEP FORWARD PLANTING YOUR FOOT FIRMLY ON THE GROUND INCLUDING THE HEEL. DIP UNTIL YOU FEEL YOUR GLUTES ENGAGE, THEN DRIVE UP THROUGH QUADS, AND STEP FORWARD WITH THE OTHER LEG. LUNGE FOR THE ENTIRETY OF THE RUNWAY.​
box jump
Target: legs, full body power
Execution: with feet placed in most advantageous position for jumping (usually a bit wider than shoulder width), use the 80/20 rule (80% back on heels, 20% midfoot) to drive force through legs and jump onto box. be sure to sit down low in order to get enough spring before execution of jump. it is important to jump off of both feet simultaneously and land on the box in the same fashion.
bravo:
Sled Drag
Target: legs, glutes, back, full body power
Execution: attach chain and handle to sled. grasp handle while facing sled, move by stepping backwards back and driving from the legs. keep back and shoulder blades tight. maintain tightness throughout movement.​
Bulgarian split squat
Target: Quads, back
execution: start with dumbbell in each hand, place one leg behind body with foot propped on bench. drive through heel, extend leg, and keep upper body stable. complete full reps on one, change legs when you arrive at exercise again.
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Cable Hip Thrust
Target: glutes
execution: this one looks awkward but works great! stand over cable-rope handle attachment, grasp rope in hands. Thrust hips forward in hip hinge movement, flex glutes. be sure you are hinging at the hip, and keeping knees mostly stiff.
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charlie:
dumbbell rdl
Target: hamstring, glutes, lowback
Execution: grasp dumbbells in pronated grip fashion, hold weight at sides, as you descend the weight will travel in front of and over legs. while keeping knees stiff, hinge at the hip and lower the weight to shin level. return to starting position by flexing glutes and snapping at hips.
squat thrust
Target: legs, shoulders, full body power
Execution: grasp dumbbells and get into overhead pressing position. begin a squat while keeping the dumbbells overhead. once you have reached adequate squat depth, return to the top and allow the momentum of the squat to help propel the weight up overhead. perform for the prescribed number of reps.
tube walking
Target: Glute medius
Execution: place resistance band around legs, right above knee around bottom of quadraceps muscles. hinge at hip until upper body is almost parallel with the floor, keep stomach tight. step out to side in shuffle motion, be sure to lead with knee and keep glutes flexed. walk for about 10 yards, then reverse direction.
complete 3 rounds of a core circuit:
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A core circut consists of 4 ab exercises, executed for one minute on each exercise; for a total of 4 exercises, with no rest in between each exercise. you may rest for 30 seconds in between each round.
core is the centerpiece of skater strength so don't skimp!
(Tip: start with a lower ab exercise, then choose a mid ab exercise, then move to obliques.)
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