This video will help you get strong and fit with a few minutes and a couple of dumbbells.
15minutes, home equipment, Strength, Ⓐ Level A Athletes
Strength
★ band walking routine
Standing Straight Arm Pulldown
Tricep Extensions - Machine
Tricep Dips Machine
Lat Pulldowns
Calf Raise
GOAL: Improve force delivery to the pedal for cycling and improve running strength (run power stiffness.)
Seated Rows
Seated leg extension machine (Single Leg)
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.
Leg Press Machine
Workout Routines, Strength, no equipment, 15minutes, Ⓑ Level B Athletes
★★Glute Strength Routine - Lower body (15-20min)
Seated leg extension machine
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.
Dumbell Lunge- quad dominant & Glutes
Strength, GYM, Ⓑ Level B Athletes, Ⓒ Level C Athletes
Smith Machine Chair Squat
Strength, no equipment, Ⓐ Level A Athletes
Climber Push Ups - Shoulders, chest, triceps
Strength, no equipment, Ⓐ Level A Athletes
Bicep Curls
Strength, no equipment, Ⓐ Level A Athletes
Tricep Dips (easy)
Monster walks - Forward and backward resistance bands
no equipment, Strength, stretch bands
Standing Hip Abduction - Resistance Bands
With equipment - extended your leg out ~2 feet from you body hold for two seconds and return slowly back to both feet together.
No equipment - Lie on your side with your hips stacked.
Support your head by folding your floor side arm under your head.
Place your top hand on the floor in front of you as a reminder not to lean forward or backward.
Stack and flex both feet.
Lift your top leg up just higher than your hip until you feel your hip flex and hold for 2 seconds.
Lower down for a count of 3, returning to the start position.
V-Ups
Lie flat on your back with legs straight and arms stretched overhead, holding a medicine ball with both hands. Use your core to lift your hands and feet simultaneously toward the ceiling until your body is in a “V” position. At the top of the “V,” pass the ball from your hands to your feet. Holding the ball between your feet, slowly lower your arms and legs down to the floor. Raise your body back into a “V,” pass the ball from your feet to your hands and return to the start position. That’s one rep