Lockdown Workout 6
Week 6’s workout
Exercises
1. Banded back row
2. Banded overhead press
3. Banded chest press
4. Banded rotator cuff
5. Shoulder extension
6. Jackknife with ball
7. Banded Supermans
REPS AND SETS
Rep range of 10-15
3-4 sets per exercise, with 1-minute rest between sets
Start with the lightest resistance band and you can work up to a stronger band to progress each exercise. Complete 3 sets as when done correctly puts a lot of load through the muscles. Keeping good control throughout each repetition. This rep range will help you build and strengthen the activated muscles, leading to a stronger base when you want to increase your maximal strength
Workout description
Similar to last weeks session we are focusing on incorporating resistance bands into your strength workouts. Again, these bands are incredibly versatile and will add an extra element to your training. Compared with free weights, they place your muscles under constant tension. This requires a greater activation of stabilising muscles and greatly enhances the control of your movements. This session focuses on upper body exercises, which many runners and cyclists may neglect as upper body strength doesn't initially seem required for performance. However, runners will find a strengthened upper body supports the movement and coordination of each step, making them more efficient. And cyclists will develop a stiffer midsection, providing a more efficient power output through each pedal. The exercises here are great for supporting and developing strength around the shoulder. For swimmers this is hugely beneficial as most swimming injuries occur at the shoulder due to the repetitive motion. Therefore implementing these exercises are hugely beneficial for developing strength and reducing the risk of injury.
Progression
Start with the lightest resistance band and you can work up to a stronger band to progress each exercise. Complete 3 sets as when done correctly puts a lot of load through the muscles. Look for 10-15 reps, keeping control throughout each repetition. This rep range will help you build and strengthen the activated muscles, leading to a stronger base when you want to increase your maximal strength
Banded back row
Banded overhead press
Banded chest press
Banded rotator cuff
Shoulder extension
Jackknife with ball
Banded Supermans