Exercise of the Day: Split-Leg Barbell Deadlift

Woah! This move is a killer and you will definitely feel it in your hamstrings and glutes the next day! Proper form is absolutely key when performing the split-leg barbell deadlift as you do NOT want your back to get hurt.

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1-Place a small step about 12 inches in front of you and bring a barbell to rest behind your head, on top of your shoulders.

2-Bring your left heel forward, resting it on top of the step. It is VERY IMPORTANT to have your foot flexed so that your heel is pressing into the step because this protects your ankle and knee joints in addition to activating the back of your leg.

3-Begin to hinge at your waist, keeping your torso active, your chest up and your shoulders down away from your ears and actively pressing down into your back. Only hinge as far as your body allows.

4-Slowly and with control, exhale and use your glutes and hamstrings to straighten your body back into the starting position, your left heel remaining on the step. This is one repetition. 

Do 8 total repetitions with your left heel on the step. Do an additional 8 repetitions with your right heel on the step.

ENJOY!

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Exercise of the Day: Rotational Cable Pull

By including twisting movements into your workouts, especially when you are working your core, you engage multiple muscle groups, improve your balance, and enhance your functional strength. You also burn and sculpt your abs in a highly efficient manner, so go try this move today!!



1-Adjust the cable to its lowest setting and stand facing the cable.

2-Go down into a lunge, your left leg forward, and grasp the handle with your right hand, keeping your arm extended.

3-Without bending your arm, activate your core and twist out of the lunge, so you rotate a full 90 degree angle to your right, and come into a standing position, bringing the handle to your right hip.

4-Slowly and with control, resist the cable as your rotate back to your left, returning into your starting position of a lunge, facing the cable. This completes one repetition.

Do 12-15 repetitions on each side.

ENJOY!

Exercise of the Day: Tricep Dip and Reach

Today we're working our arms, core, and balance, by doing the Tricep Dip and Reach. This workout can be done just about anywhere, using a step, a plyometric box, a chair, steps, etc......so no excuses!!!



1-Sit in front of an exercise step and place your wrists on the edge of the step so your fingers point straight down to the floor. You want your hands shoulder width apart.

2-Bring yourself into a hover position, pressing into your wrists, your elbows bent, using your triceps to support your weight as your glutes hover a few inches over the floor. Press your heels into the floor and raise your toes to activate the back of your legs. This is your starting and end position for the exercise.

3-As you take an exhalation, push through your triceps and raise your torso straight up, straightening your elbows. As you raise up, extend your left arm straight in front of you as you lift your right heel off the floor. Hold this balance pose for a count of 2.

4-Return your left wrist to the step and your right heel to the floor as you sink your body back into the hover position.

5-Push through your triceps again to raise your torso and straighten your elbows, this time extending your right arm in front of you and lifting your left heel off the floor. Hold for a count of 2.

6-Return your right wrist to the step and your left heel to the floor as you sink your body back into the hover position. This completes one repetition.

Do as many repetitions as you can until you can no longer perform the exercise using good form.


ENJOY!!!