Her Fitness: The right exercises done the right way can be scaled up or down to provide essential daily maintenance. I’d recommend starting each day with the below circuit. It is important to note that doing exercises is not enough—we have to execute them the right way. This circuit is all about quality. We are hardwiring good movement patterns.
Her Fitness Here are the rules for each exercise:
- Execute the exercise with perfect technique. If you can’t do this then we have to modify the exercise to make it easier (typically by limiting the range of motion). Nothing else matters if the technique is bad. The poor form just reinforces bad movement.
- Stay strict to the tempo. By moving slowly and without momentum the athlete learns to control the full range of motion.
Tempos will be designated with three numbers like this: (5-3-2).
The first number is the lowering or eccentric part of the exercise. In the example given an athlete would lower into the bottom range of motion in a steady controlled manner over the course of five seconds. Inevitably, some students will get to the bottom way too quickly. Others will be mostly steady but then they’ll speed through a sticking point. Just point it out and explain that this is their body hiding a weakness that will limit them down the road if they don’t fix them now.
The second number is the pause or the isometric part of the exercise. In the example given an athlete would hold steady in the bottom range of motion for three seconds. Be on the lookout for your more mobile athletes to be hanging out loosely by their tendons and ligaments. The body should be tense and hold a perfect model of end range of the selected movement pattern.
Cross Training Vs. Weight-Training — Which Is Better?. Read More…
The third number is the drive or the concentric part of the exercise. In the example given an athlete would drive to the top of the movement. Typically this is where the major joints come to full extension, like when you stand up at the top of the squat and your knees and hips extend. This can be faster, but there is great value in slowing down the drive phase as well.
Her Fitness: Now without further ado, the six exercises are:
- Counterbalance Squat (arms extended straight out in front like Frankenstein)
- Superman
- Split Squat
- Push-Up Position Plank with a very slight bend in the elbows (emphasis on the plank)
- 1-Leg Glute Bridge
- Side Plank
Here is the structure for your Daily 6 Circuit. Each exercise will be done for one rep at the prescribed tempo. Do three rounds resting only for transition or as needed.
- Counterbalance Squat (5-3-3)
- Superman (1-15-1)
- Right Leg Forward Split Squat (2-10-1)
- Left Leg Forward Split Squat (2-10-1)
- Push-Up Position Plank with a slight bend in elbows (2-10-1)
- Right Leg 1-Leg Glute Bridge (1-10-2)
- Left Leg 1-Leg Glute Bridge (1-10-2)
- Side Plank Right (1-10-1)
- Side Plank Left (1-10-1)
- Bonus: Bear crawl—as much as possible bear crawl. I tell the athletes to keep their eyes up ahead, to retract their shoulders, stick out their chests, and most importantly to make sure the right arm moves simultaneously with the left leg and vice versa.
Just Get Them Moving
There is certainly a lot more you could do to train young athletes, but in my experience there isn’t too much good training going on in these kids’ lives. Generally there is no foundation.
Sports bras Bras Bra Mesh Sports bra Sport Wear Sizes Workout Tops Comfortable Wicking Strappy Racerback Sport bras Activewear Crop top Moisture wicking Outerwear Underwire Bralette Chafing Push up Cup size Sport bra Capri Impact sports Underwire bra Hoodies Racer back Cup sizes Under armour Racerback sports bra Heatgear Underwire sports bra Racerback her fitness
***THE END***