This week's workout of the week is comin' at ya' from Badlands National Park in South Dakota.
I've been in the car a lot for the past two days, so what better time to do some stretching and mobility than on a scenic pit stop?
Time lapsed - 5 minute flow
How often do you stretch or work on mobility; proper movement and full range of motion of joints? Most of us do this just before a workout or not at all. Unfortunately, the longer you stay in the same position, the more likely you are to create tightnesses, weaknesses, and lose range of motion in joints.
In order to keep your body moving well and to reduce the chance of injury, I highly recommend that you start adding in some stretching and mobility drills into your daily routine. Maybe it's in the morning, maybe it's in the middle of the work day. Maybe you set a reminder when sitting a lot, to get up every couple of hours and get those joints moving.
Fitness professional, Max Shank, coined the term "5 Minute Flow" and says that it will literally change your life. Check it out his video below and start incorporating flows into your daily life! You won't regret it.
If I have ever been your coach, there is a good chance that you have done this workout before. I LOVE/hate this workout! It's a full body workout that incorporates strength and conditioning, and you can get it done in 30-40 minutes.
This workout was created by Rachel Cosgrove, and appeared first in Men's Health Magazine, back in 2010 (I believe). As you can imagine, I think it's pretty Bad Ass, that a woman wrote this for a Men's magazine. Yea!! Rachel and her husband, Alwyn own Results Fitness in Newhall California. She's also a mentor, author, and speaker, and has had a huge impact on the fintess industry.
Workout Overview: 10 Exercises/3 Sets/40-60s.work:10-15s. rest
For this workout you'll need a set of two dumbbells. If you have access to more, you can change up the weights for the different exercises as necessary, but get them out ahead of time, so you can switch quickly.
There are 10 exercises. You'll perform 1 set of all 10 exercises, take a 1-2 minute break, and repeat 2 more times, for 3 total sets.
The workout prescribes that you perform each exercise for 60 seconds, with a 15 second break between each exercise. I recommend that you start out with 40 seconds of work, with a 20 second break, and work your way up to 60 seconds of work.
If you would like more detailed demonstration of the exercises, click here.
If you want some music and a timer for this workout, follow along with the video below created by "luvittor."
Are you planning your own workouts, but not sure what you need to be incorporating into your weekly routine? Or... do you have a coach programming your workouts, and not sure if they're incorporating all of the movements that they should be?
Well, here is your checklist!
There are 7 foundational movements that should be included in a workout program to ensure proper full body balance, and functional movement improvements. Each of them could be incorporated into one workout, or they could be dispersed into your workouts throughout the week.
1) Hip Hinge
2) Knee Hinge
6) Core Stability
7) Forward Motion
Below you will find several examples of each these foundational movements.
In the name of "Keep It Simple Stupid," I'm just going to show you the basics. Each of these movements can be modified, progressed, and altered to make them more difficult if need be.
Always avoid movements that cause pain, and if any of these movements do cause pain, please seek help from a professional.
Side note: if you're looking for some equipment, you can find some here. :)
1) Hip Hinge - This is number one for a reason. As a society of sitters, we have super tight hips and super weak glutes. Hip hinging helps us to reverse the negative effects of sitting. Stretch those hips and strengthen those glutes!
2) Knee Hinge - Really focus on proper form here. No forward knees! We don't want to pressure going to the knee joint, we want to utilize our major muscle groups; hamstrings, quads, and glutes. The more proficient your squat the better you'll be moving throughout the day, and preventing injury.
3a) Push - Horizontal - Always keep a strong core and neutral spine and neck when pushing and pulling.
3b) Push - Vertical
4a) Pull - Horizontal
4b) Pull - Vertical
5) Rotate - Really focus on using your core to turn your body.
6) Core Stability - I'm not sure the exact stats on this, but I'd be willing to bet that 99% of people experience some type of lower back pain in their lives. Incorporating core stability movements in your workouts will help to prevent and reverse low back pain and hypermobility.
7) Forward Motion (Walk/Jog/Run/Sprint) - This is pretty self explanatory. Take long walks throughout the day, and add some short, explosive sprints into your weekly workout routine. Jogging and running would be my third recommendation here. If you jog or run often, please have a professional check your gait, to make sure that you're not going to do more harm than good.
Now if you still need some help putting together a workout using these movements, here is an example for you!
A) 3 Sets x 10-12 Reps
1) Hip Bridges
2) Push Ups
3) Cable Rows
B) 3 Sets x 10-12 Reps
2) Lat Pulldowns
3) Dumbbell Shoulder Presses
C) 3 Sets
1) Plank (30-90 seconds)
2) Rotational Med Ball Throws (8 Reps each Side)
3) Sprint (20-40 yards)
Do work!! And please let me know if you have any questions about this or need any help at all!