Training Plan - Week 1
This training plan was created by an NCAA certified strength and conditioning coach.
- Dumbbell/Barbell Split Squats3 sets x 10 reps
- * Dumbbell Bench Press3 sets x 10 reps
- * Bent Over Barbell Row3 sets x 10 reps
- # Physioball Hamstring Curls3 sets x 10 reps
- # Lateral Raises3 sets x 10 reps
- ^ Crunches2 sets x 20 reps
- ^ Ab Rollers2 sets x 20 reps
- ^ V-Ups2 sets x 20 reps
- ^ Air Bikes 2 sets x 20 reps
Dumbbell/Barbell Split Squats
What You'll Need
Care to wager? How'd you guess?! A pair of dumbbells or a barbell will work like a charm here.
Why You Should Be Doing This Exercise
Ever done a lunge and thought, you know what, that whole return to standing upright stuff is a little overrated? Well, you're home. Think of these are rapid-fire lunges, with one leg getting all of the attention before switching.
Not sure if you went barbell or dumbbells, but that decision's already been made, so let's keep it moving. The lead foot on your lunging leg lands on its heel, and then forefoot (think balls of your feet). The step forward should be a generous one, but don't get crazy with it. Your rear knee will remain stationary, and all the while your upper body will remain straight. In lunging, your knee and foot should always be pointed in the same direction.
Now, if you were doing a normal lunge, you'd push off your lead foot and return to a upright standing position, but you're not. Instead, push from the forward leg to straighten that leg out. And now lean forward again with your lead leg. It should take you two seconds to go down, and a second to come back up.
Having completed whatever side you started with, switch legs and work the leg that was just resting on the bench. What, you want to be imbalanced? You want to have one side feel neglected? Exactly, let's go!
Do not lean forward with your torso, and do not lose your balance during the lunge position. Own this exercise. Make it happen.