Being a former elite gymnast, I am a big proponent of body weight resistance training & flexibility as the fundamental in creating a fitness routine. As a Certified Strength & Conditioning Specialist, I also realize the health benefits to this type of training to prepare the body to live an active lifestyle. Functional training is at the heart of what I teach and train, so that will be my big push in upcoming weeks. Here is my starting routine:
Monday & Friday
Pull-Up Routine: 1 set with 30 second rest between exercises
maximum wide grip pull-ups
maximum close-grip (hammer) 45 degree pull-ups
maximum reverse grip pull-ups
Standing Lungest: 1 set of 20 each leg
Push-Up Routine: 1set with 30 second rest between exercises
20 inverted push-ups (I did handstand pushups against ladder)
20 push-ups with feet horizontal with shoulders (feet on 3rd ladder rung)
20 wide push-ups
Body Weight Deep Squats: 1 set 20 pausing at "bottom" for 3 seconds
20 undergrip pulls (like a bicep curl) & 20 Tricep Presses (like a narrow push-up)
25 Inverted abdominal curls followed by a 60 second plank hold
Tuesday & Thursday
Foam Roll (self-myofacial release technique): Glutes, IT Band, Piriformis, Adductors, Lats
Full body flexibility routine, each held for 45 seconds
Wednesday
3 mile light jog
CORE routine:
60 second plank holds (front and both sides)
20 Superman lifts
20 abdominal curls on stability ball
20 Twists with resistance tubing band
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