BAREFOOT LOWER BODY WORKOUT

Описание: Working out barefoot is an excellent tool to learn about your own body's strengths and limitations! Doing so will also set you up to address areas of opportunity in your execution and overall fitness. See below for trainign analysis.

Warm up - Jump rope for five minutes. Great, low-impact plyometric which also works to prime the stretch shortening cycle (SSC) for explosive lifts. Followed by a 10 minute targeted dynamic stretch (will be posting soon!).

Exercise 1 - Single Leg Depth Drop. Focus on landing in a balanced position, preferably with the majority of your weight on the middle of your foot as that is likely what will allow you to jump again in a short amount of time after landing. This skill builds muscle and tendon resilience that is much needed in sport and life in general! (5x1 each leg)

Exercise 2 - Paused Front Squats. Pauses in compound lifts provide insight into weak points of the lift and help build positional strength since they do not allow for the stretch reflex to occur thus lengthening the SSC. (8x3)

Exercise 3 - SL Sprinter Lunges. Nothing complicated here. Set yourself up somewhat narrower than you would on a regular lunge and be mindful of sinking straight down with every rep; both legs should be under the same amount of tension and your hips should be getting some work in as well. (3x10)

Exercise 4 - Romanian Deadlift (RDL). Great exercise to build capacity in your hamstrings and glutes while also reinforcing hip-hinge mechanics which are extremely common in sport and life. The key to a successful hip-hinge and lift is to feel for your hamstrings and glutes on the descent of the lift while keeping a neutral spine with a braced core. If you are feeling the stress predominantly on your lower back, you are doing it wrong.

Exercise 5 - Hip Trust. The bigger and stronger the glutes, the healthier the lower back! Look to place the bar right at the crease of your hips above the pubic bone. Afterwards, drive your feet into the floor and press with the middle of your foot to drive the bar upwards into full extension. It is worth noting that head position is crucial to the efficacy of the lift; look ahead once you reach full extension on the first rep and look to find a fixed point in which you will keep your eye on for the rest of the reps. Your glutes will thank me for this!

Exercise 6 - Jefferson Deadlift. Set your feet about six to eight inches wider than shoulder width with the barbell underneath you perpendicular to your hips, then point your toes outwards. Afterwards, sink straight down using your hips. Primary movers of this lift should be the quads, hamstrings and glutes.