Ankle Stretches & Drills for Mobility

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

Home Workout for Legs & Back – Train Along!

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

 

 

Home Workout for Legs Using Only a Barbell

Home Workout for Legs Using Only a Barbell

Today’s home workout is for legs and only involves a barbell. A great option for those who have limited equipment available, but still want to stay fit during the COVID-19 lockdown!

Watch the video below if you want me to take you through the entire workout.

SHOULD I WARM UP BEFORE TRAINING?

Go here for my recommended warm-ups: https://youtu.be/JFdvISOXmY4

Let’s get started!

SUPER SET 1:

  • Back-Side Split Squat
  • Tetris Lunges
  • 1-2 mins rest
  • 3-5 sets

SUPER SET 2:

  • Ballistic Back Squat
  • Single Leg Dead Lift
  • 1-2 mins rest
  • 3-5 sets

BURNOUT:

  • Jump Squats
  • 1-2 min rest
  • 3-5 sets

 

 

 

Home Workout for Legs Using Plyometrics with Kettle Bells or Dumbbells

Home Workout for Legs Using Plyometrics with Kettle Bells or Dumbbells

WHAT IS PLYOMETRICS?

Plyometrics involves the training of the muscles in a way as to exert maximum force with the objective of increasing power. In physics terms, power = strength x time/distance, but in order to simplify the meaning, power is the combination of speed and strength. Jumping is a form of plyometrics exercise and that’s what we are going to focus on in this workout.

I won’t bore you myself, but if you would like to learn more about the science of plyometrics/power training then check out this article: https://www.brianmac.co.uk/plymo.htm

For now, let’s just stick to the agenda, which is a hardcore home workout for legs using plyometrics with kettle bells, or dumbbells.

WHAT EQUIPMENT WILL I NEED?

  • 1 or 2 kettle bells or dumbbells of a reasonable weight

 

SHOULD I WARM-UP FIRST?

Go here for my recommended warm-ups: https://youtu.be/JFdvISOXmY4

LET’S GET IT!

SUPER SET 1:

  • Double Racked Squats – 8-12 reps
  • Jump Squats – 8-12 reps
  • 1-2 min rest
  • 3-5 sets/rounds

SUPER SET 2:

  • Double or Single Swings – 8-12 reps
  • Jumping Sumo Squat 8-12 reps
  • 1-2 min rest
  • 3-5 sets/rounds

BURNOUT:

  • Jump Squat Matrix – 4-5 reps
  • 3-5 sets/rounds
  • 1 min rest

 

GOOD LUCK!

 

Hip to Waist Measurement: Tutorial

Hip to Waist Measurement: Tutorial

Are you having trouble getting an accurate hip to waist measurement? Well, you’ve come to the right place! I’ll help you through the process, but first let’s get an understanding of why we use this measurement.

 

WHY IS THE HIP TO WAIST MEASUREMENT IMPORTANT?

Doctors often use waist measurements of a person to determine their possible health risks. Storing a lot of weight around the abdominal area can be a an indicator of high levels of visceral fat, which is the fat that gets stored in and around the organs. When too much fat builds up in the liver, it then gets pushed into the pancreas causing a person to become type 2 diabetic. Luckily, type 2 diabetes can be reversed with a solid keto based diet used in combination with intermittent fasting. For more information about ketosis and type 2 diabestes read this article: https://immortal-training.com/ketosis/

We can also use the hip to waist measurement to determine the body fat percentage of your entire body. All you need for this is your waist circumference, height and sex. If you are part of the Immortal Team then you can plug these numbers into your members area profile, in Body Metrics, to get your own body fat percentage results.

Without further adieu let’s get into it!

Scroll down to be coached through the hip to waist measurement process via video.

WHAT WILL I NEED TO MEASUREMENT HIPS TO WAIST?

  • Measuring tape
  • Tight fitting clothes
  • An assistant (optional, but ideal)

 

HOW DO I MEASURE HIPS TO WAIST?

KEY POINTS FOR MEASURING THE WAIST:

  • Measure approximately 1-2″ above the belly button at the smallest circumference of the waist
  • Make sure the measuring tape is straight

KEY POINTS FOR MEASURING THE HIPS:

  • Use the joints on the outsides of the hips as a guideline
  • Wrap the tape around the buttocks and make sure that it is straight
  • Be sure that you are not including the thighs in the measurement

 

 

 

Dependable body fat calculator (for non members): https://dqydj.com/body-fat-estimate-calculator/

References: https://www.diabetes.org.uk/preventing-type-2-diabetes/waist-measurement

Home Workout for Core

Home Workout for Core

HOW DO THE CORE MUSCLES WORK?

A brief understanding…

The Immortal Training approach to training the abdominal group is always functional. That means that we aren’t going to waste our time focusing on a bunch of small movements like crunches and sit-ups. And if we do include any of those exercises they will be tweaked in a way as to engage the core correctly. Working together, the core muscles’ main job is to anchor and balance the body, in most cases, while the bigger muscles work. You may notice that when you go to perform a dead lift, bracing your abs is the first thing that happens. This is an example of how the core works – typically, never alone.

DO I NEED ANY EQUIPMENT?

Here’s what you need…

  • Kettle Bell or Home Made Kettle Bell (see video)
  • Resistance Bands

LET’S GET IT!

Watch the video below to for instructions on how to perform each exercise.

Go here for my recommended warm-ups: https://youtu.be/JFdvISOXmY4

CIRCUIT 1:

  • Turkish Get-Up – 4-5 reps on each side
  • Banded Double Crunch or Double Crunch – 8-10 reps
  • Climbing Plank – 8-10 reps
  • 1-2 min rest
  • 3-5 sets

CIRCUIT 2:

  • Fighter Pilot Sit-Up – 8-10 reps on each side
  • Starfish Plank – 6-8 reps on each side
  • Swim Kicks – 10-20 reps on each side
  • 1-2 min rest
  • 3-5 sets

CIRCUIT 3:

  • Resistance Band Wood Chop – 10-12 reps on each side
  • V Toe Touches – 8-10 reps on each side
  • Hip Raises – 8-10 reps
  • 1-2 min rest
  • 3-5 sets

GO GET ‘EM IMMORTALS!

 

 

You can also try this home workout for legs!: https://immortal-training.com/home-workout-for-legs/

 

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