On day 9 we are moving our focus to the lower body, particularly the muscles that flex the hip and dorsiflex the ankle. We are targeting muscles like the hip flexors, shins, and quadriceps. This workout is geared towards the squat. We will be using isolated and integrated isometrics for this routine. Even though certain types of isometrics can be very intense, we will be performing isometrics for the purpose of muscle activation, so the resistance used should not include shaking or cramping.
This routine includes:
Standing squat variations
Supine hip flexion variations with crunches
Hip flexion with extended knee
Seated knee extension
Supine knee extension with hip
Ankle dorsiflexion
Supine hip flexion with ankle dorsiflexion
Squat variations (repeated)
By the end of the routine, your squats will feel deeper and more stable. This is one workout that showcases the power of an isometric for joint stabilization and range of motion.
Purchase Products used on this video from Amazon:
Small Pilates Sponge Ball: https://amzn.to/3Sgrr8r
Yoga Mat: https://amzn.to/2ZDSMrH
mc_75
Up Next in 30 Minutes
-
Video 652 | IsoBoost Day 08 (30 minut...
On day 8 we are moving our focus to an opposing skill from day 07, called shoulder extension, or reaching back, combined with spinal flexion. This is an area that commonly causes neck and shoulder discomfort. Some of the isometrics will be isolated, focusing on one joint motion at a time. Oth...
-
Video 651 | IsoBoost Day 07 (30 minut...
On day 7 we are moving our focus to a particular skill that we all need to be able to do, which is shoulder flexion, or reaching overhead. This is an area where people are very vulnerable to becoming injured. Some of the isometrics will be isolated, focusing on one joint motion at a time. Othe...
-
Video 650 | IsoBoost Day 06 (30 minut...
This workout marks the second week of the "IsoBoost" Program with the very important position of trunk flexion and extension. Even though certain types of isometrics can be very intense, we will be performing isometrics for the purpose of muscle activation, so the resistance used should not incl...
1 Comment