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.
The skydiver is a great exercise for posture that will engage the lats, upper back, and muscles that maintain the integrity of shape in the spinal column.
Targeted Muscles: Posterior Postural Group
Key Points:
Lay face down on the floor with your arms by your sides and palms facing the ceiling
Lift your chest off the floor, arching your back as much as possible
Bring your hands up, drive them upwards and squeeze your shoulder blades together
The overhead squat test is a simple way to assess your overall function ability and biomechanics. It will give us general understanding of how the kinetic chain of energy works throughout the body.
WHAT DO I NEED?
Broomstick
Camera
Barefeet
HOW DO I PERFORM AN OVERHEAD SQUAT?
Watch the video below for detailed instructions of how to perform the movement.
Key Points:
Keep your back straight, chest high and core tight
Your feet should be shoulder width apart
Take a wide grip (outside shoulder width) and hold the stick directly above your head
Squat ass-to-the-grass (if possible) using full range of motion
Keep your feet flat and drive yourself upwards by pushing through the heels
The goblet squat is a great move for beginners that are just learning how to squat. It can also be done with kettle bells and dumbbells just the same, so it is a very versatile exercise.
Main Muscles: Hamstrings, Gluteus Maximus, Quadriceps
Key Points:
Keep your back straight, chest high & core tight
Stand over the cable
Hold the close grip attachment on the heels of your palms in front of your chest
Drop sets is one of my favorite techniques for building muscle mass. Traditionally, drop sets are used on the very last one, or two sets of a workout, but you can get a whole workout of drop sets in using this approach.
Warning: you will feel an insane pump all the way through!
You can use this technique for any muscle group, and any exercise. I recommend starting with a weight that you would normally use for ten repetitions and drop down to a 50% (or close to it) of that weight. This should set you up for 3-4 sets of 6-8 reps with room to super set an assisting muscle group at the end (optional). Obviously, the weight and reps can be tweaked in order to suit your own training regime.
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