Use your strength is an 7-DAY instagram challenge where you will find your strength and learn the fundamental body movement patterns that need to be taken in account to have an optimum strength performance. This challenge is a nutshell of the 12-week strength program I designed for those out there who want to improve their personal movement practice.
DAY 1 FIND YOUR STRENGTH
We start with testing our strength, for that we will test the basic human movements strength inspired by Steve Maxwell and by the test I had while having my strength coaching by intelligent strength years ago.
WHY WE TEST OUR STRENGTH?
We need to know where we stand to move forward. Finding out how strong our muscles are and how proper they function is paramount to our sustainable progress. After all we want to see change and progress.
In every movement the form, the breath and the muscle/ mind connection is what brings your training to another level.
Let’s find out together and move towards our goal.
Perform as many push-up repetitions as possible with GOOD form in one minute.
Perform a wall handstand hold for minimum a minute. Time yourself.
Primary: Triceps brachii, pectoralis major, anterior deltoid. Secondary: Upper and lower trapezius, serratus anterior, rectus abdominalis, gluteus maximus.
Perform a flexed arm hang for minimum a minute. Time yourself.
Primary: Latissimus dorsi, brachialis. Secondary: Trapezius, rhomboideus, biceps brachii.
Perform a lunge hold for a minute maximum. Time yourself.
Perform a shrimp squat hold for minimum 30seconds. Time yourself.
Primary: Rectus femoris, vastus intermedius, vastus lateralis and vastus medialis muscles. Secundary: Biceps femoris, semimembranosus and semitendinosus muscles, gluteus maximus, erector spinae.
THE POSTERIOR CORE:
Perform superman hold for minimum a minute. Time yourself.
Primary: Gluteus maximus, erector spinae. Secondary: Hamstrings
Share your outcomes with our tag #useyourstrength✨
Ok I tested myself, what do I do now?
DAY 2 PUSH THAT STRENGTH BOTTOM
This day we will focus in two movement patterns from the PUSH and why it is important for our fitness and practice goal.
The chosen moves for this day are:
One leg air push-ups
Deficit Lsit handstand push-ups
Loaded push ups
DAY 3 PULL WITH YOUR HEART
DAY 4 HOW LOW CAN YOU GO
DAY 5 THOSE HIPS DON’T LIE
DAY 6 TAKE IT TO THE CORE
V-ups with band
DAY 7 USE YOUR STRENGTH TRAINING ROUTINE
If you missed the movement challenge you can always use these basic human movements guide to create your own home gym routine. This challenge is a nutshell of the 12-week strength program I designed for those out there who want to improve their personal movement practice.