Ankle Stretches & Drills for Mobility
Back at you with some ankle stretches & drills to improve your function ability.
Poor flexibility of the ankle can thwart your gains from squats, so it’s an issue that should be addressed, especially if you are new to training. Squatting deep engages glutes, which are probably the most important core muscles. Yes, they are a part of the legs group, but they are also the base of the core, because of the way that they support the pelvis and lower back. Knee problems are 90% of the time either foot, or hip (glutes) related. These drills will help improve, not only, your ankle mobility, but also your overall bio-mechanics from the bottom up.
Included are…
– Calf & Achilles Stretches
– Tibialis Anterior Stretch
– Foam Rolling the Calf and Achilles
– Foam/Ball Rolling Tibialis Anterior
👍🏾
Tay.G
Overhead Sit-Up with Resistance Band – Core Exercises
This is one of the more advanced core exercises for building explosive strength. If you’re capable, but are not doing overhead sit-ups on a regular basis for some reason then you are missing out on some big gains!
WHO SHOULD USE THIS EXERCISE?
Recommended for intermediate to advanced gym goers. It might be a good idea to start with Single Arm Overhead KB Sit-ups if you have not yet built up enough strength to use band with both arms: https://immortal-training.com/single-arm-overhead-kb-sit-up/
WHICH MUSCLES DOES THIS EXERCISE TARGET?
- Rectus Abdominis
- Transverse Abdominis
WHAT ARE THE KEY POINTS?
- Attach the band to a stable apparatus
- Lay flat on your back, knees bent, with your feet on the floor
- Hold the band with both hands, extend your arms towards the ceiling and keep the elbows locked
- Explode upwards whilst driving your lower back into the ground
- Your arms should be above your head when you are completely sat up
- Lower yourself back down slowly and repeat
Stand-in-the-Band Overhead Press
Stand-on-the-Band Single Arm Row
Home Workout for Legs & Back – Train Along!
This home workout for legs and back is based on High Intensity Interval Training in order to maximize fat burning and muscle gain potential, as much as possible within a short space of time.
Watch the video below to train along with me!
SHOULD I WARM-UP BEFORE TRAINING?
Go here for my suggested warm-ups: https://youtu.be/JFdvISOXmY4
WHAT WILL I NEED?
- 2 resistance bands (preferably light and medium/heavy)
- 1 old pair of sweat pants
- stop watch
Let’s get started!
HIIT 1:
- Resistance Band Dead Lift
- 1 min interval
- 1 min rest
- 3 sets
HIIT 2:
- Stand-in-the-Band Squat
- 1 min interval
- 1 min rest
- 3 sets
HIIT 3:
- Single Leg Resistance Band Dead Lift
- 30 second interval on each leg
- 1 min rest
- 3 sets
HIIT 4:
- Resistance Band Pull Down
- 45 second interval
- Jump Squats
- 45 second interal
- 1 min rest
- 5 sets
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