Get your new year workout started off right with this quick and effective warm-up
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Training
The chin-up is a versatile exercise that works several muscles if done right. Here are 3 mistakes to avoid
Rear Foot Elevated Split Squat: Targets hip/knee musculature with single leg focus. It will help you develop your single leg stability and strength.
The function of the lower limb tendons is to transmit very large forces exerted by the ground and the attaching muscle or muscle groups to the skeleton. This is an integral component for human locomotion and athletes ability to sprint, change direction and jump.
Don't get paralyzed thinking that workout plans need to be complex. Simple action trumps complicated thinking.
The Pull-Up or other vertical pulling variations are great movements for developing strength in the upper back and arms. Many times, people struggle to perform them or perform them with proper form.
This exercise is deceiving because it looks like an upper body exercise. It certainly gets the upper back muscles involved in any row but it is also a killer core exercise.
The primary area targeted here is the core. Once you try this one, you'll see how it challenges the upper body too.
Check out the 4-Week Fitness Plan to increase Strength that I put together for my great friends at MyFitnessPal - it will help you kickstart your new fitness habit!
The lateral glutes or outside hip muscles are the primary targets of the Clamshell exercise.
Single leg training gets all of the publicity but I can't stress the importance of being able to generate force into the ground from a bilateral stance.
Here's a quick band resisted hip complex. This will get your hips ready for lower body day, sport, or better function period.
Approach your workouts with a "live to train another day" attitude instead of a "train until you puke" attitude. Anyone can train past exhaustion once but training for the long haul is an art/skill. Always fall back to the idea that today's workout will either enhance or undermine your bigger performance picture.
What happens if you can't get to the gym on leg day? You can still build up you deadlift from home with the Band Resisted Deadlift Pull-Through.
It amazes me to see how many basketball players step on the court and start hooping without any thought given to a warm-up. Since you're reading this, I know you take your game seriously and understand that skipping the warm-up will set you up for injury while killing your performance.
Weak hips are your worst enemy! If you want any shot at keeping nagging back or knee pain away, then you'll need strong, high functioning hips. The Band Resisted Hip Thrust is a great way to keep your hips strong without stressing your back or crushing your knees.