The Single-Leg RDL teaches you to stabilize and control your body effectively and increases your rate of force production, which means you will be a more explosive athlete. As mentioned before there are arguments about the length, angle and mechanics of the back leg without focusing on the single leg and it's strength, balance, proper placement and activity. More importantly, the lack thereof of effectively loading doesn't lead to optimal results.
To perform any unilateral exercise effectively, you must learn and practice a soft knee & stabilize your core, hips, knees, ankles and feet, all of which will confer huge benefits to your performance on the field, in addition to maintaining proper body alignment to prevent rotation (hip shift) throughout the core musculature and posterior chain.
Now performing these with a front squat hold changes all laws and leverage when changing the mechanics of a grandfathered standard exercise. Please know this variation encourages strength, power and control in the upperbody while focusing on keeping the core tight, bar high, balancing effectively and challenges, where shows common sense while I'm using training plates.
1. Grab the bar as you would a front squat. Use light weight and wrap your thumbs under the bar for control.
2: Sit your hips back with a soft knee. Your opposite doesnt have to be straight. Hence the biomechanics of one's sport.
3: Its difficult to keep your back flat because your holding a loaded bar though level changes sit hips back, and get that leg extended Don't go to far or the weight will drop. This is a perfect time to balance the load.
4: Drive through your foot "soft knee" while push the hips forward explosively to stand up to the starting position.
5. I recommend keeping the eyes up, tightening your body and stiffening the neck to perform effectively.
Part 2 of 2:
Dumbbell Lateral Raises superset with Dumbbell Reverse Lateral Raises 4 sets of 10 to 10.
Dumbbell Front Raises superset with Dumbbell Hammer Front Raises. These are called Quad 7s which will give you 28 reps switch from 7 to 7 to 7 to 7 on each side.
Underhand Smith Machine Shoulder Press. 4 sets of 10
Hammer Strength Shoulder Press (Facing the seat) 4 sets of 10. (Rope Exercises)
Rope Arm Circles
Reverse Rope Jacks
Side to Side Rope Slams
4 sets of 20 reps (Ab finisher)
10 Plate Get Ups to 10 Plate Russian Twists.
Part 1 of 2: Rolling through a high volume shoulders days with a dash of abs. Usually I like to consider shoulder and abs as the same workout because of all the core you use to stand while push it pull weights vertically. I absolutely love doing shoulders. It's nothing like that burn in your delta when you're at rep 4 on lateral raises and you have 6 reps to go.
Workout description on part 2.
This workout has a little bit of everything that I love ❤️. 📌Random fact: I start all my workouts with 5 sets of 10-15 pull-ups mixed with some sort of light banded exercise.🤓
▪️Split Stance Banded Low Row Row w/ Banded Guard
▪️Single Leg TRX Rows
▪️Split Stance Single Arm Banded Press/Punch
▪️Bag Work w/Banded Hips🥊
🎧: @xibalbaca 🔌: @rubberbanditz
When it comes to being an athlete, explosive strength is extremely important. In sports you are required to make explosive movements such as sprinting, jumping, throwing, change of direction, etc. An athlete has to be able to generate a large amount of force in a very short period of time, these movements target your fast twitch fibers. The explosive exercises will help teach your body to recruit more fast twitch fibers. Give them a try and get explosive! #ezefitness 💪🏽
Medicine ball bomb throws are a great way to train the triple extension motion, i.e. the extension of the ankle, knee and hip that we see when an athlete is running or jumping. Using the medicine ball gives us immediate feedback as to how much power we created. If the ball breaks a window on the other side of the turf, great! If we can barely get it above our head, then there’s work to be done. We do many different variations of these with our athletes at D1 to help train explosiveness in every direction. #power#explosiveness#d1clearwater
Yet another long ass circuit. Grind keeps moving. Still at it... Exercises:
1. Foot to foot crunch x30reps
2. Alternating curl crunch x30reps
3. Squat to box jump x10reps
4. Push - thru x30reps
5. Foot up ABS x30reps
6. Box jump/rebound back x10reps
7. Arm reach crunch x30reps
8. Leg up touch crunch x30reps
9. Burpee to box jump x10reps
10. Cross arm crunch x30reps
11. Double crunch x30reps
12. Box jump
Rest when you are finished with 12. #grinding#beastmode#explosiveness#bestguy#gymfreak#off -season #noLimits#fitness#Scrumhalf
I will keep grinding until there's no more grind. Stay ready