Two Functional Exercises For The Lower Body!

In this video you'll see one of my clients working on some lower body strength and power. Rear foot elevated split squat also known as a Bulgarian split squat, which is a excellent functional single leg strength exercise. It also, has some ...great benefits which include injury prevention as the stabilizer muscles are being developed.

Ice skaters also known as skater jumps/hops is a nice power and agility drill performed in a frontal plane/side to side motion. This is a movement pattern we don't regularly move in. Being able to jump and land on one foot requires a good level of balance and coordination, and is something we had already been working on prior to getting to this level. Training your muscles to stabilize in free open space and with movement can help you body create more balance and control. For example, if you were to ever fall, you would have the ability to catch your self.

Core/ab Finisher!

I added a nice workout finisher at the end of my strength training session yesterday which included two very effective core/ab exercises along with some jump rope in a circuit.

The first was KB suitcase carries using a heavy weight. Suitcase carries is one of many loaded carrying variations that I love as they are excellent functional exercises that transfer well to real world application.
When doing these keep a nice tall posture with shoulders square and walk. Your core is gonna work harder to stabilize as you try to resist lateral flexion/ side bending.
Then I did the Cross Body Mountain Climber which is one of my favorite variations of the traditional mountain climber. While in a plank position keeping your spine neutral, hands underneath your shoulders. Bring each knee into hip flexion/towards the opposite shoulder while keeping a flat back.

Circuit in order:
1 arm heavy KB/DB suitcase carry 30sec each left and right.

15sec rest

Cross body mountain climbers (slow) 30sec

15 sec rest

Jump rope 30sec

15sec rest

Complete circuit 4 times through. This is a nice bit of conditioning to plug in at the end of your strength training session and will build a strong core and melt away some body fat to give you some lean looking abs.