HOW TO MAINTAIN GAINS OVER THE HOLIDAYS – PT.3

Welcome to part 3 of my short series about how to sustain a minimum affective dose of strength over the Christmas period. In part 1 and part 2 I covered variations of three staples of strength. Push, Hip Hinge and Squat have been chosen for simplicity and variety.

In this part I ramp up the effort a little. This is not obligatory of course, just an option if you wanted to increase the effort of part 2’s suggestion.

  1. Continue to practice the A-frame inverted press, maybe with a greater range of movement or try the option shown, the Bear Crawl. Aim for 5 presses or 5 paces of the bear crawl
  2. True Single Leg Deadlift. Stand tall, abdominal wall tense. Lift one leg, keep it limp. Inhale and drive hips back allowing knee to bend a little and grip floor with foot. Exhale and drive hips forward. Swap leg or stick with the same leg and repeat for 5 reps.
  3. Single Leg Box Squat. Stand in front of a knee height step or gym box or dining room chair. Stand on one leg and hip hinge first and lower to find the box. Rest back a little before tightening up the torso and driving back to standing. For a harder option, just touch and go with the step. If you have aspirations to accomplish a pistol squat, this is a great strengthener in preparation.

 

Got any thoughts or feedback? Get in touch below.

 

Do you like the idea of 10 minute plans to build your fitness and strength program? This is exactly how we plan most of our programs for clients. Our Online Membership is a fine example of 10 minute blocks where we assemble our daily routines with blocks of 10 minutes. Short on time – do 1 block of 10 mins. Got plenty of time – complete 3 to 4 blocks of 10 minutes.

Check out the online platform by clicking below.

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Disclaimer:

The recommendations and ideas on this post are not medical guidelines, but are intended for educational / interest purposes only. You must consult your doctor prior to starting a new exercise program, if you have any medical condition or injury that contraindicates physical activity.

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