#stikdude

[stikdudefitness-blog]

Continuing on from yesterday's isometric workout, you can make almost any adaptation to increase resistance and load. Use a one arm plank to maximise body tension and increase your strength 💪 more rapidly, even if you can only hold it for a few seconds, this will quickly build your pure strength or ability to recruit maximum muscle cells into action. Greasing the groove or doing what you can when you can is one of the most important and effective ways to achieve your fitness goals. 1/ assume a Pushup position. 2/ widen your feet more than shoulder width for balance. 3/ keep your brace arm straight and hand below the shoulder. 4/ tighten your abs and glutes. 5/ now lift the other arm off the ground and place your hand on your hip (and fingers across to the lower back) which will help stability. Hold for maximum sustained effort in good form. Rest and repeat. If you are not stable enough and are just beginning, hover the raised hand over the ground getting ready to catch yourself, better to err on the side of caution than faceplank yourself 😂enjoy and have a great day 😁 🌏 love to you all from the #stikdude #stikdudeFitness #health #fitness

[stikdudefitness-blog]

Isometric circuit 💫 😁 Aim for 1min in each position 1/ forward plank keeping the arms straight below the shoulders, feet hip width, spine straight and abs tight. 2/ side plank L+R, straighten your arms and split your feet for balance, upper leg behind the lower leg, or keep your feet and legs together for more of a challenge. Keep your body straight and keep a regular breathing pattern. Hold for one minute and then switch sides. 3/ reverse plank, thumbs facing outwards hands below the shoulders, chest open, spine and legs straight, rest your feet hip width apart with the weight through the heels, toes to the sky. 4/ supported handstand, use a wall to balance against and keep the hands shoulder width apart, and directly below the shoulders, open the chest, keep the abs switched on and spine long. That's a five minute workout that'll keep your body up to scratch and activate most of your prime movers and stabilisers. Keep on trucking and smiling ☺ love from the #stikdude #stikdudeFitness #health #fitness

[stikdudefitness-blog]

Stretch those hamstrings!!! 😁 ☝️ not everyone's favourite to do, but essential for fully mobile and functional knee, hip and spinal motion. If you're hamstrings are tight you won't be able to reach full power running, lifting or any prime movement. Make sure you do this after your regular workout as with any passive stretching, your muscles will be moderately weakened after passive stretching for a day or so... Which means no sprints or high power exercises afterwards. 1/ straight leg hamstring stretch by keeping the feet hip width apart, bend forwards at the hips with a straight back, reaching for the floor, lengthen the back of the neck, and keep the knees unlocked but straight. Hold at a 6/10 on your own stretch scale, it should be moderately uncomfortable but not painful. Hold for 30secs. 2/ now bend your knees and wrap your arms around the back of your legs. Keep the same foot position for the first stretch. Let your head and shoulders relax. Once you've grabbed your legs apply a gentle force to straighten your legs for ten second and then relax for twenty. Repeat 🔂 three times for one and two. Have an awesome day and keep smiling ☺ love from the #stikdude #stikdudeFitness #health #fitness and remember.... You are what you eat, think and do... That is practical karma awareness for the everyday 😀

[stikdudefitness-blog]

The rich benefits of deadlifts can be difficult to enjoy while travelling, but a strong exercise band, or even some bike inner tubes, or truck 🚚 tubes if you're #therock 😂, will get your posterior chain firing on all cylinders!! And if you're wondering what your posterior chain is... No it's not fifty shades... It's all your erector spinae muscles, hip extensors and basically all the muscles in the back of the body that make you stand up straight at attention 🤓 1/ Loop the band under both feet and keep your feet hip width apart. 2/ hold onto the ends of the band with even tension. 3/ look forwards although back and arms straight. 4/ breathe in and tense your back and glutes. 5/ breathe out and stand up straight. 6/ now slowly lower on the count of three, two and one. Repeat as many as you can in good form given the resistance of the exercise band or truck 🚚 inner tubes 😀 Aim for three sets with adequate rest between sets to recover fully. Technique note: keep your shoulders back and chest open, looking forwards to keep ideal posture. Looming forwards and slightly upwards activates the back muscles via visual synkinesis (you can look that up for some extra 📖). Love from the #stikdude #stikdudeFitness #health #fitness

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Decline plank!! 😁 ☝️ ☁️. Keeping you on your toes literally with this one. Activate full body core strength and tension. 1/ find a solid wall and assume a Pushup position with your feet against the wall. 2/ walk your feet up the wall above head height. 3/ hold still for maximum sustained effort in good form. 4/ relax and repeat once recovered. Have an awesome day and keep smiling ☺ love from the #stikdude #stikdudeFitness #health #fitness

[stikdudefitness-blog]

Bottoms up ☝ Get your shoulder and corr stability firing with this challenging exercise. Bottom up kettlebell squats are a great way to work on your wrist and shoulder stability by creating an unstable position for the weight. 1/ curl a kb to your shoulder and (use a small kb to begin with) turn it bottom up using your grip strength to stabilise it in the upright position. 2/ now separate your feet to approximately shoulder width apart or a fraction wider, with your feet angled outwards at 15deg. 3/ breathe in and on the outbreath press the kb to the sky, straightening the 🙋 arm. 4/ keeping the kb directly over the shoulder slowly squat downwards until your thighs are parallel to the floor. 5/ pause in this position for 3secs and then squat straight up to the start pose. Repeat 2-3sets of 8-12reps in good form. If you need to lower the weight or reps do so. You can also prscuuypur form without any weight at all to ensure the spine is kept neutral through the entire range of motion. 😁 👋 enjoy and stay well!! Love the #stikdude #stikdudeFitness #health #fitness #workout

[stikdudefitness-blog]

Triple station circuit for the day! Warm up with some skipping for 2-3mins to ensure your hips, knees and ankles are lubricated for number one... 1/ box jumps x20 : start on the ground with a solid and stable box or table to jump on from a standing position.... Stikdude assumes you have been instructed one on one with these before as the probability of injury with plyometric exercises is high. However, start standing approximately the length of your thigh away from the box, lower into a half squat with arms balancing, then quickly launch upwards, straightening your knees and contracting the gluteal to extend the hip. Land on the box. Jump off the box and land on the ground absorbing the large with your quads and gluteal as the primary deceleration engines. 2/ find a monkey 🙈 bar or a pull up bar and hold onto it with straight arms and knees/hips bent at 90deg for twenty seconds. Lengthen the spine and open the chest. This is great for decompression of the IVDs between the vertebrae and allowing resorption of water into the hydrophilic ground substance within the joints. 3/ supine bridge pose : sit on the ground with straight legs, place your hands on the ground below your shoulders and have the thumbs outwards, fingers pointing ☝ towards the head. Walk your feet into the hips and then push your hips upwards until your spine creates a straight line to the hips and knees. Keep the feet hip width apart and feet parallel. Hold for twenty seconds. Repeat as many cycles of the exercises as you like in good form. Enjoy!! Love the #stikdude #stikdudefitness #fitness #health #core #workout

[stikdudefitness-blog]

Split squats are excellent for isolating the gluteals and stabilisers of the knee to develop overall strength and improve hip extension for maximum power. 1/ grab a stool or chair to place one foot on, ensure the ball of the foot and forefoot is in contact with the chair with the toes spread for maximum balance. 2/ keep the front foot placed hip width apart and pointing forwards. 3/ both knees are slightly bent at the top of the split squat. 4/ hips and shoulders are aligned and facing forwards. 5/ elongate the spine and place the hands on the hips for biofeedback on pelvic and hip movement, to keep the hips level and muscles activated equally. 6/ slowly lower into a split Squat until the front and rear knee are at approximately 90deg. 7/ ensure the front knee doesn't go past the toes. 8/ keep the weight focus on the front foot. 9/ straighten up and then slowly lower into a Squat again. Repeat 12-20reps. Enjoy an awesome day ☀️ love the #stikdude #stikdudeFitness #workout #health #fitness