Stretches & Warm-Ups

Stretches & Warm-Ups

by | Apr 14, 2020 | Blog, Exercises

Here are four stretches that I recommend doing before hitting the weights. Two of them are static and two are dynamic. They should help to get you prepared for training.

1) Iliopsoas stretch

2) Spinal stretch

3) Dynamic shoulder swings

4) Dynamic leg swings

 

Single Arm Row with Resistance Band

Single Arm Row with Resistance Band

by | Apr 6, 2020 | Blog, Exercises, Exercises - Back

Switch up your single arm row with a resistance band instead of using dumbbells or cables in order to add a new dynamic to your load of resistance!

Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps

Key Points:

  • Attach the band to a stable apparatus
  • Keep your chest high, back straight and shoulders back
  • Take a square stance and hold the band with your arm extended
  • Pull towards your waist while twisting your torso
  • Use a slow, controlled movement when returning your arm back into the extended position
  • Use full range of motion
  • Train both sides evenly

 

Jumping Split Squats

Jumping Split Squats

by | Apr 1, 2020 | Blog, Exercises, Exercises - Legs

Jumping squats are one of the most effective ways to unlock fast-twitch muscle fibers and create explosive power in the legs. Best worked in at the end of a legs sessions as your very last exercise.

Targeted Muscles: Gluteus Maximus, Hamstrings, Quadriceps

Key Points:

  • Keep your chest high, back straight & core tight
  • Take a split stance
  • Squat down until your back knee touches the floor and then jump as high as you can
  • Land gently – be soft on your joints
  • Hold dumbbells by your sides to advance

 

 

Try the beginners version here: https://immortal-training.com/elevated-db-split-squat-2/