We get a ton requests from folks about sending them workouts. Putting together workouts can be very time consuming and unfortunately we can’t meet everyone’s request.
Well, today is a brighter day and that’s all about to change!
DSP is excited to launch our Movement Monday video series! Each Monday, we will post our workout of the week that will incorporate a series of drills designed to improve your overall movement.
With spring upon us, many individuals tend to spend a large amount of their time on the weekends traveling in their cars on vacation or to and from practice and games. This results in tight hip flexors and overall stiffness (need to add more to this sentence). We have found that incorporating movement into our athlete’s and adults programs on Monday’s helps to reset their body, prevents injury, and improves overall strength and conditioning.
Every individual should incorporate movement into their training routine – from conditioned to deconditioned individuals. We have found that adding movement drills to the training program of deconditioned individuals produces far greater weight loss and strength gains than High Intensity Interval Training (HIIT) workouts or similar programs.
Below, I have highlighted some key points to each circuit demonstrated in the videos.
Circuit 1:
Glute Activation
10 Straight Leg Raises with Core Activation
15 Single Leg Patterns (5 each position)
4 Heavy Double Kettlebell Deadlifts
The active straight leg raise is completed with a heavier load pressed up. This load allows for greater core activation during the movement. The single leg patterns can be completed holding on to a wall in front of you. Pistol squat variations may include sitting on a tall bench or a medicine ball.
Circuit 2:
Shoulder Mobility and Stability
10 TRX ROWS
10 Bear Crawl Forward
1 Turkish Get Up R/L
10 Bear Crawl Backwards
TRX rows should be performed with shoulders away from the ears and hips up. Walk the feet towards your body to make the exercise easier. Bear crawls should be performed starting in a quadraped positions with knees hovering off of the floor. Back should stay flat and hips do not rotate during the movement.
Circuit 3:
Squat Prep
10 Lateral Lunges with Dowel Rod
10 Resisted Glute Bridges 2 sec. holds
Heavy Goblet Squats
Lunges should be performed with the dowel rod placed on the upper back. Sit back in your hips as you lunge. Resisted glute bridges can be performed using any band around the extended leg. If a band is not available, an un-resisted bridge may be performed.
Circuit 4:
Shoulder Stability and Squats
3 Double kettlebell clean and press
3 Kettlebell snatch with a rack between each snatch
5 Double kettlebell racked front squats
If the athlete is not proficient in kettlebell snatches, one or two-hand swings may be performed instead. Make sure to rack the bell between snatches to work the negative.
Finisher
20/10 Tabata – battle rope, two hand swings
Check out some of exercises from the actual workout. The goal is to work at your own pace and do your best to do all of the reps with great technique.
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