If you haven’t used a barbell yet, it’s time to do so! Here’s a nice way to get aquainted.
WORK IT WEDNESDAY WILL FEATURE A NEW WORKOUT FOR YOU EVERY WEEK, ESPECIALLY BENEFICIAL FOR OUR DANCERS!
The barbell is a piece of equipment many are a bit hesitant to work with. This is just a gentle introduction to it. The first exercise can be done with dumbbells or kettlebell as well. For this we just did all three exercises in a row, increasing weight on the RDL fto make 10 challenging and max reps on the other two. Then about 30-60 sec rest, and repeat 3-4 times.
- BB RDL: We’re working your hips, lower back, hamstring, & grip in this move! Focus on quality over range of motion. Start with slight bend in your knees & then hold them there. Slowly hinge at your hip to let the bar slide down close to your shins. If back starts to round, stop, and return to top. As you get comfortable you may find you can increase the range or weight.
- Inverted Row: Another great move works the upper back, glutes, and grip. Just hang underneath a bar with your grip a bit wider than shoulder width, brace your core & glutes, then pull your chest to the bar. Pause & repeat. To increase ease, bend knees & keep feet flat, or bring feet closer to the bar so you are at more of an incline.
- Incline Push-up: Having good control of your body is important, thus why we like to include push-ups. This is a better way to learn than doing them from your knees. The closer you move your feet towards the bar (or the higher the bar), the easier it is. Only go down as low as able to keep a great plank position.
Work It Wednesday will feature a new workout for you weekly to try! Tested with our dancers & by us!
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Scott DPT
#BeyondCrunchesandPilés
