Lockdown Workout 4
Week 4’s workout
Reps and Sets
3-4 sets with a 2-minute rest between sets
Perform each exercise for 45s with a 15s rest in-between.
Or for 1-min with 30s rest between.
Workout description
Similar to last weeks session, this workout uses very little equipment so you can easily implement it at home. First of, we have included some mobility work in this session. Many people neglect mobility training but it can have great benefits to resistance training and further reduce the likelihood of injury. For clarity, mobility is the ability to control a whole range of motion using only the muscles, allowing you to engage greater muscle recruitment during movements. It is ideal for a warm-up prior to weightlifting as it prepares the muscles and joints for the heavier/more intense exercise ahead. It also helps reduce any movement restrictions you may have at a joint, which will help correct your form and boost your strength performance. So these mobility exercises give you an idea of how to loosen up and prepare the body prior to strength training.
Progression
We have also progressed several of the exercises to add that extra element of stress. The wide press up will put more stress on your chest than normal press ups. Depth jumping from a box puts more load through the lower body, allowing you to become more efficient at absorbing and transferring kinetic energy. And lastly, the Romanian deadlift here is done with a barbell but can easily be completed with dumbbells or kettlebells. Just like the arabesque, this can be done on one leg, just make sure the form is pin-point before progressing to this stage.