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Explosion resistance and conditioning routine



If you maintain your 30s, 40s, and beyond in strength and sportiness, you must do everything you can to prevent injury. You'll need to check your ego at the gym door. Training for longevity is not synonymous with training for aesthetics. It is not even close.

It is no longer possible to load a measure as hard as possible and go broke for every sentence. Your previously neglected muscles are your new priority. This routine is ideal for developing your future training as it covers all the basics to stay healthy and athletic. In particular, it focuses on increasing explosive power, improving conditioning and strengthening the stabilizer muscles in your core and your hips that protects your back and knees.

1. Lateral Band Walk

Sets: 2
Repeats: 10 (per direction)
Remainder: 30 sec.

2nd Trap Bar Deadlift

Sets : 3-5
Repeats: 3
Remainder: 60 sec. Use 60-70% of a maximum of 1 repetition.

3A. Weight Bench Press

Sets: 3
Repeats: 8-12
Remaining: 60 sec.

3B. Suspension Trainer Row

Sets: 3
Repeats: 10-15
Remaining: 60 sec.

4. Calf extension on leg presses

Sets: 3
Repeats: 8 (per leg)
Remainder: 90 sec.

5A. Kettlebell Swing

Sets: 3
Repeats: 20
Remainder: 45 sec.

5B. Alligator Crawl

Sets: 3
Repeats: 20 feet
Remainder: 45 sec.

5C. Pawn Walk

Sets: 3.
Repeats: 30 sec Walk
Remainder: 45 sec


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