If you train at a gym, avoid machines. Your body is a machine, so push it, challenge it! As an alternative, jog to a local park, enjoy the sunshine and fresh air, spend an hour on your feet, never sitting down but instead doing advanced movement patterns like one-legged pistol squats and kettlebell swings (which together constitute perfect posture-correction exercises for lordosis) and by the end of it you’ve trained your whole body naturally and you’ve improved your quality of movement. Now that is a functional workout.
Of course, if you’re in the gym you can still train like an animal, simply avoid machines, learn to use functional tools like kettlebells and Roman Rings and master your own body weight. Long before you go playing with t dumbbells you should really be practicing your own total body integration moves. Want biceps? Think pull-ups not curls. Training the lower body? The leg extension isn't your best friend here, it’s jump squats and kettlebell swings and lunge variations.
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- Animal walks - Gymnastic Movements
- Squat series and walking Lunges
- Lying hip press outs
- Lying press outs with leg crossed over
- Butterfly's and single push outs
- Kneeling Lunge series
- Squat Holds
- Crab squats keep opposite leg parallel
- Pigeon Stretch front leg 90 degrees. Roll it,Floss it.
10 Glute Ham Raise (Buddy 1)
10 Dead Bugs
10 Glute Ham Raise (Buddy 2)
Hollow Body Hold/ 10 Hollow Rocks
3 sets x 15 reps
DB Front Squats
Push Ups (decline)
1 set Max Plank Hold
4 sets x 10 reps
BB Front Squats
BB Bent Over Row
1 set Max Pull ups