620x349 W6

SQUAD: TRANSFORMATION WEEK 6

Thursday, March 28, 2019, In Fitness by

This workout follows a very traditional style, covering all major body parts and using the ‘tried and tested’ barbell. The first two super-setted movements hit the big muscles and movement patterns of the body, before finishing off with some yoga inspired positions to build core strength and mobility.

A superset is where paired exercises are performed back-to-back with a short recovery after the second movement. If you have been consistent with your training you should be able to complete 3-4 sets of all three super-setted movements.      

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: Sumo Deadlift
8 repetitions

Position the feet slightly wider than hip width with your toes pointed out at about 45 degrees. The barbell should be positioned on the floor in front of your body, resting closely to your shins. With a slightly closer than traditional grip, lower your body by breaking at your hips and lift the bar from the floor.  Driving forward with your hips, start to stand as you ensure your knees track over your toes and don’t bow inwards. Breaking at the hips, lower the bar back to the starting position and reset before starting again.

A2: Overhead Press
8 repetitions

Place the barbell in front of the chest with the elbows positioned in front of the bar and the thumbs wrapped around it. Create tension in the entire body and tuck the tailbone underneath your body to build tension through the midsection. Driving the feet forcefully into the ground drive the barbell overhead with the head pushing between the arms at the top of the movement. If you have restrictions in your upper body due to sitting for long periods you may need to perform this exercise with dumbbells or kettlebells.    

B1: Reverse Lunge
8 repetitions each side

Position the barbell on your back and place the majority of your bodyweight onto the front foot, taking a step back and lowering down under control until the knee is just above the ground. Step back up to the start position and repeat on the opposite side

B2: Bent Over Row
8 repetitions

Hold the barbell in front of the body with the knees slightly bent. Hinge forward from the hips, maintaining the natural curve through your spine. Avoid using excessive momentum and pull the barbell in towards the body and slowly lower down. If using bumper plates allow the barbell to rest on the ground for a moment before completing the next repetition. If you aren’t using bumper plates allow the barbell to pause at the bottom of the movement for a split second prior to performing the next rep.    

C1: Prone Cobra
30 second hold

Lie on your stomach, with the tops of your feet flat on the floor, thighs and glutes engaged. Bring your fingertips in line with the top of your shoulders and hug your elbows close to your sides.  As you inhale, squeeze your shoulder blades together and pull your shoulders back so you’re in a gentle backbend. Pull your navel into your spine so your core is engaged and you’re not over-arching your lower back.

C2: Boat Pose
30 second hold

Start in a seated position. Rock back so you are on the tripod of your two sit bones and your tailbone.  Lift your chest and lean back slightly. Stay here and work your core or slowly begin to lift your toes up off the floor with your knees either bent or straight depending on your core strength.

COOL DOWN

Floor Slide
20 repetitions

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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