Each Friday we offer a free workout as part of the “USPlabs Iron Day” and in the previous ninety-four editions we have been able to answer the goals of our readers. Combining your requests with a full supplement protocol review on Facebook this can assist a multitude of goals, regardless of your training experience. To cast your vote on what type of workout you would like to us to released simply send us a message Twitter (through either a “DM” or the “@” function) or Facebook and we will randomly select through all suggestions.
After much consideration this week’s episode of the USPlabs Iron Day is an classic routine that answers the needs of a “Powerbuilder” with “Fear No Workout – Part 2” . If there are questions related to the performance of any movements, please post questions on the USPlabs Facebook wall, where the article is posted and I will personally answer.
At the start of the routine perform:
Hurdle mobility drills, #9 & #10
- perform two, six-minute blocks of continuous motion
9. Duck under, twist, pop up; Stand perpendicular to the hurdles. Duck under the first hurdle with your lead leg, and then twist to lead under the second hurdle with your opposite leg. Make sure your movement is initiated by pushing your buttocks back and that your feet always face forward. Pop up from the squatting position after you clear each hurdle.
10. Forward zig-zag duck under; Stand facing the hurdles, which are arranged in a zig-zag pattern, each successive hurdle offset one length from the previous
Tumbling (over ten metres)
- Forward Roll (stay in tuck)
- Bear Crawl
- Spider Lunge
Repeat each movement four times.
Core / Abdominal Training
Side Plank 2 sets x 30 seconds
Horse Pose 2 sets x 30 seconds
Superman 2 sets x 30 seconds
Abdominal Circuit 2 sets
How to Superman
At the end of your training session perform the following Range of Motion routine.
Step two in this plan is visit the Facebook page well in advance of starting your training day for expert advice on how to optimize your results.
Prepared by John Davies
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.