For todays strength session as part of your training plan. You are in the “transitional strength phase” the goal is to build a muscular base with increasing intensity from the anatomical phase (~early base phases).
-Considered “base 2” or the transitional phase.
-Lasting ~4-8 weeks and of moderate intensity.
-There is a large range of upper body, lower body strength and core exercises done 1-2 times per week.
-Approximately 2 sets with 40seconds of rest between each.
Brace your abs and raise your hips into the air as described above, but keep your knees straight. From there, bend your knees and roll the ball back toward you. Keep your hips elevated throughout the set.
1. Sit on the machine and adjust the lever for your height. The pads should tuck under your knee and on top of the lowest part of the front of your leg. Your legs should be at a 90 degree angle. 2. Hold the handles and use your quadriceps to extend your legs straight whilst keeping the rest of your body still. 3. Slowly lower your legs back to the original position.
Start on all fours with your knees directly under your hips and your hands under your shoulders.
Keep your belly drawn in, shoulders back and down, and your spine in a long line. Place a light (3- to 8-pound) dumbbell in the crook of your left knee. (May be done with our without weights.)
Use the power of your right glute to balance and the power of your left glute to lift up your leg.
Flex your foot and raise your knee up a little higher than your hips. Maintain your balance by distributing your body weight equally over both hands and your lowered knee.
NOTE: This may be done with our without weights. If you are not able to have dumbbells, or kettlebell, you may use any object of similar size and weight. 2-10lbs. Place one kettlebell on a stool approximately six to twelve inches high. Stand in front and slightly under the stool with the feet a couple of inches apart. Begin a single leg hip hinge by reaching back with one leg and creating a straight line.
Grasp the kettlebell firmly making sure that the shoulder girdle is depresses and retracted. Keep the spine perfectly aligned by engaging the lats and push the static foot into the ground with the big toe and heel. Slowly hip hinge and stand back up with straight arms as the kettlebell move to the sides and the feet come together.
Return the kettlebell to the bottom of the stool by reversing the movement. Repeat this movement for the desired repetitions and then change legs.
