It’s amazing the amount of energy the human body is capable of pouring out and then replenishing. Every day we are given new energy and when we are physically active we apply it in a positive way. Squat jumps, box jumps, and deadlifts are great ways to expend that energy.
Stray away from giving all of your energy to things you have no control over. Live in the moment!
Daily Workout Routines From a Personal Trainer
I’m Trevor, the personal trainer at Morningside Recovery. Today, I will be showing you squat jumps, box jumps, and deadlifts. 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 12 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.
Chair Hip Stretch
- While sitting upright in a chair bring one heel up to the opposite knee.
- Slowly lean your torso forward until you feel a good stretch in your hip/glutes.
- This is a great stretch to do if you sit at a desk for long periods of time.
Banded Hamstring Stretch
- Loop a band around a post at hip level and place one leg in the open end so that the band rests in the crease of your hip.
- Facing away from the post slowly walk yourself out until there is a good amount of tension in the band.
- With the banded leg fully locked out slowly bend at the hip and reach for your foot.
Part Two: Strength
Squat Jumps
- 5×10 (5 sets of 10 reps).
- Perform a squat like we did on Day 3 but now on the way up thrust yourself up and inch or two off the ground and then go directly into another squat.
- Make sure you keep your back flat and engage your core throughout the movement.
Deadlifts
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- 5×10 (5 sets of 10 reps).
- Standing in front of a barbell with your feet under your hips and the bar close to your shins, bend at your knees and hips and grab the bar with a shoulder width grip.
- Make sure your back is flat and your knees are right above or slightly behind the barbell.
- Press with your legs until the bar is past your knees then bring your hips to the bar.
- Imagine the bar going up and down in a straight line. It should never have to travel around the knees.
- Go back to the starting position by bending at the knees and simultaneously leaning the torso forward. Always keep your back straight! If you are struggling with this try perfecting your form in front of a mirror with just a PVC pipe or broomstick.
Box Jumps
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- 5×10 (5 sets of 10 reps).
- Stand in front of a box that is about the height of your knees with your feet shoulder-width apart .
- Squat and leap up onto the box in an athletic stance with bent knees.
- Step back down to the ground and prepare for your next jump.
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Part Three: Conditioning
Spend 15-30 minutes doing a physical activity of your choice. Try something new and challenging!
Morningside Recovery Treatment
Starting a fitness routine requires starting with a healthy mind and body. The first step in this is beginning recovery from substance addiction with Morningside Recovery. We offer many rehab programs, such as rehab for men and rehab for women, so that everyone can pursue a life of health and sobriety. To learn more, call us today at 855-631-2135. A healthier life is waiting for you, you just have to make the call.