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.
- 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
- 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.
- 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.
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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.