This workout is all about giving some attention to the smaller muscles of the body. Pushdowns, kickbacks, and curls are accessory exercises that are the key to having a well-balanced movement system.
Daily Workout Routines From a Personal Trainer
I’m Trevor, the personal trainer at Morningside Recovery. I will be showing you curl variations, tricep pushdowns, and tricep kickbacks. It’s great to push yourself, but you should also know your limits. Safety is the most important thing when working out. Always wear closed toed shoes, eat whole/nutritious foods throughout the day, and make sure to stay hydrated! Let’s get started with Day Ten of fitness:
Part One: Stretching
Spend 5-10 minutes stretching before jumping into your workout. Stretching increases blood flow to your muscles, decreases your risk of injury, and improves your performance overall. Breathing will help you go further into stretches.
Tricep Smash
- Roll out the tricep with a barbell or any type of roller that will apply pressure to that area. The video shows one of my favorite ways to massage the back of the arm.
Wrist Stretch
- Wrist mobility is often overlooked but it is essential to have for correct technique of certain exercises.
- Keep your palms flat on the floor and your arms fully extended. Work through the two variations shown in the video.
Part Two: Strength
Curl Variations
- 3x 10-15 (3 sets of 10 -15 reps).
- Stand straight up with the bar or dumbbells at hip level.
- While keeping your elbows pinned to your sides bring the weight up to shoulder level and squeeze your biceps.
- With the dumbbells you have the choice to finish with your palms facing each other or facing up.
Tricep Pushdowns
- 3x 10-15 (3 sets of 10 -15 reps).
- Bring the bar (or rope attachment) to elbow level while standing straight up (not bending over).
- While keeping your elbows in place, push the bar down to your hips while locking out your arms and flexing your tricep.
Tricep Kickbacks
- 3x 10-15 (3 sets of 10 -15 reps).
- This can be done with or without your knee on a bench just make sure your torso is parallel to the ground and your back is flat.
- Similar to the push down, keep your elbow to your side and push the dumbbell back until your arm is fully extended.
Part Three: Conditioning
Spend 15-30 minutes doing a physical activity of your choice. Have fun and get sweaty!
Morningside Recovery Therapy Programs
Fitness is a great coping mechanism to help people in early recovery. Morningside Recovery’s addiction therapy services teach clients other healthy, sustainable hobbies and skills they can use during recovery. Some of these therapy programs include:
Call us today at 855-631-2135 to learn how you can get involved with our programs.