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SQUAD: HIGH PERFORMANCE WEEK 6

Thursday, March 28, 2019, In Fitness by

This workout is guaranteed to challenge the strength and endurance of your lower body. It’s designed in a tri-set format, however the variety in repetition ranges will be sure to exhaust the entire spectrum of muscle fibres.

Start with low repetitions and a heavier load, and progressively perform sets with higher repetitions and lighter loads. You’ll want to be feeling fatigued right in the middle of the goal repetition range.

Selecting the appropriate load is challenging the first time you perform this workout so ere on the side of caution. You should also have at least a days recovery in between performing this workout.  


WARM UP

Supine Hip Extension
10 repetitions

This exercise can either be performed with your feet and back on the ground, or you can support your upper back on a bench. Either way the execution is very similar. Place your feet approximately hip width apart and then bring your left foot into the middle, taking your right foot off the ground. Pressing through the mid to rear of the foot drive the hips up until you create a straight line from your foot, hips and shoulder. Lower your body weight under control without touching the ground and repeat.

Prone to Downward Dog
10 repetitions

Starting on your hands and knees, align your wrists under your shoulders and your knees under your hips. Spread your fingers wide and press firmly into the mat through the four corners of your palms. On an exhalation, tuck your toes and lift your knees off the floor. Reach your pelvis up towards the ceiling and gently straighten your legs without locking your knees. Press the floor away from you as you lift through your pelvis, lengthen your spine and sink your heels toward the floor.  Return back into a plank position and then repeat.

WORKOUT

A1: Front Squat
5-7 repetitions

Placing the bar across the front of your chest in the front rack position keep the chest up tall, and drive your elbows up high. Maintaining this upright torso position drop your hips down and descend into the bottom of your squat. Keep driving the elbows up as you push up, out of the bottom of the squat position.

A2: Sissy Squat
10-12 repetitions

Elevate your heels on either the edge of a steppers riser or a bumper plate. This position will reduce the impact of any lower limb restrictions, and allow you to drop deep into your squat position, maximising the tension on your quadriceps. If you are familiar with this movement feel free to add load, dumbbells by your side or kettlebells in the front rack position are both good options.

A3: Reverse Lunges
20-25 repetitions

Starting with the barbell on your back, stay long through your torso and take a step back with your left leg, placing the majority of your body weight on your right leg. Driving of the heel of the front foot return the left leg to the standing position and repeat.

B1: Deadlift
5-7 repetitions

Start in a standing position, with the bar on the floor in front of you and feet hip width apart.  Grab the barbell with a hip-width grip and then push your hips back and keep length in your torso. Keeping the shoulders square drive off the ground forcefully, standing tall.  Slowly lower the bar back to the starting position and then repeat.

B2: Hip Extension
10-12 repetitions

This exercise can either be performed with your feet and back on the ground, or you can support your upper back on a bench. Either way the execution is very similar. Place your feet approximately hip width apart and then bring your left foot into the middle, taking your right foot off the ground. Pressing through the mid to rear of the foot drive the hips up until you create a straight line from your foot, hips and shoulder. Lower your body weight under control without touching the ground and repeat

B3: Swings
20-25 repetitions

Place the kettlebell just in front of your body, your feet should be approximately shoulder width apart. Hinge at the hips ben forward to pick up the kettlebell, creating a stretch through the hamstrings and glutes as you prepare to lift the kettlebell off the ground. Once the kettlebell leaves the ground allow it to rock between your legs and then forcefully drive the hips forward, creating an arch with the kettlebell. Maintaining the natural curve through your back repeat this movement for the desired amount of repetitions.  

COOL DOWN

Floor Slides
Lie with your back on floor and your head at rest.  Raise your arms into right angles next to your body by bending your elbows and lifting them from your sides.  Keeping your arms touching the floor, raise your hands above your body while keeping your back flat to the floor and your hands and elbows on the floor at all times.

 

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