If you compare your body to a machine your legs would be the powered motor. They take on the majority of your physical movement throughout the day which means they need proper maintenance to stay functional. As we age it is important to keep our motor strong so we can continue to live a long and healthy life. It’s important to workout your legs with squats, lunges, and deadlifts to keep them strong and healthy.
Daily Workout Routines From a Personal Trainer
I’m Trevor, the personal trainer at Morningside Recovery. Today we will be doing Active Rest Sets in between back squats, weighted lunges, and deadlifts. 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 17 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.
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.
This stretch is a popular one for those who tend to sit for long hours during the day. Its called the couch stretch because you can do this on your couch.
- Start with your back against the wall.
- Place one knee on the ground as close to the wall as possible with your shin and foot going straight up the wall. Ease yourself into the pose slowly.
- Make sure to keep the opposite foot placed firmly on the ground and your torso in an upright position.
- Repeat on the opposite side.
- Lay on your back with your arms extended out to the sides.
- Bring one leg straight up into the air and cross it over to the other side until your toe touches the ground.
- The goal is to keep the leg as straight as possible and your shoulders touching the ground throughout the entire movement.
Part Two: Strength
Active Rest Sets – Perform 5-10 burpees between each set of the following exercises.
- Back Squats 4×10-15
- Weighted Lunge 4×10-15
- Deadlift 4×10-15
- This movement is no different than the air squat we did on Day 2 except we now have a barbell on your back and our hands are gripped onto it.
- This is the same movement as the lunge from Day 2 but now we are holding dumbbells at our sides to increase the intensity.
- 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.
- Jump Rope 5×60 seconds
- Jump Squats 5×8
- Keep your elbows tucked at your sides and try to let your wrists do most of the work.
- Don’t let your knees bend too much. The jump should be very short and have a consistent tempo.
- Focus on an object straight in front of you. This will help you keep your chest up and prevent you from moving back and forth when you jump.
- 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.
If you have any questions, then call Morningside Recovery today at 855-631-2135. Our addiction treatment specialists will help you find the combination of rehab programs, addiction therapy services, and drug addiction treatment programs that will work best for you.