Home Workout for Core

Home Workout for Core

by | Apr 11, 2020 | Exercises, Exercises - Core, Uncategorized, Videos

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/

 

Overhead Squat Test

Overhead Squat Test

by | Mar 30, 2020 | Blog, Exercises, Science, Videos

WHAT IS AN OVERHEAD SQUAT TEST?

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