workout 1: stability
= Static Contraction
Todays Reps: 12
Rest between sets: 0-20 seconds
Rounds per cycle: 4
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.
Barbell (30-70 lbs)
Dumbbells (10-25 lbs)
Dumbbell (15-35 lbs)
Barbell (30-60 lbs)
Execution: lie across bench with feet planted flat on floor and barbell set securely across hips. Dig shoulder blades into bench pad, drop hips as deep as possible without but touching ground, keep tension on glutes and hamstrings throughout movement.
Execution: start on hands and knees, slowly lift right leg out to the side in a transverse motion. keep spine straight, tense the glute muscle at the top of the movement. bring leg back down, then bring leg behind you while keeping bent at knee. tense at top of movement. bring leg back down to starting position. this is a completion of 1 repetition, complete half repetitions then move to left leg for remainder of reps.
stability ball crunch
Execution: lay with spine down on the stability ball, arms across chest. curl upper body up until intense contraction is felt in the abs. slowly return to starting position.
Target: Glutes, hamstring
Execution:Lie with back on floor and feet planted flat. Raise hips until upper back and shoulders, arms, and feet are only points of contact. Squueze and tense glutes at top of position. hold for 1 minute
Target: Glutes, hamstring, lower back
Execution:start with dumbbell lying on floor, reach forward and lunge while keeping core tight (abs flexed, spine tight), grasp dumbbell and return to starting position. repeat rep, this time leaving dumbbell on floor rather than grabbing. perform repetition on opposite leg.
Target: lower abdominal, hip flexors
Execution:Lie with back and palms to the floor. Begin by drawing in the abdominal wall toward spine and lifting shoulders off of floor. consistently moves legs in over under fashion while keeping abs tensed. perform for 60 seconds
Target: Glutes, QUADRICEPS, abdominals
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.
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.
Target: glutes, hamstings, low back
Execution: while maintaining thoracic extension and keeping abs tight, lower the bar in hip hinge motion, then return to standing position by tensing glutes and allowing bar to travel up legs to hip level. pretend arms are chains used for griping the bar and nothing else.
complete 3 rounds of a core circuit:
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.)