3 daily movements  you should be doing right now!

Hello Spartans,

Let’s look at 3 movements you should be doing regardless of your goal, in order to boost your ability to gain muscle, lose fat and improve performance.

I have selected 3 exercises that can be performed anywhere and can be altered based on your level of fitness:

1. Press-up
2. Plank
3. Squat

Using these movements daily can increase your mobility,  endurance and overall strength.

So let’s begin!

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PRESS-UP

Muscles worked: Triceps,  pectoral  minor, pectoral major, infraspinatus, supraspinatus, Deltoids (front, rear and side). Basically all muscle groups in your upper back and chest.

Equipment required: None

Position:

1. Set yourself up with hands under shoulders
2. Keep a long straight back
3. Brace your core (think of sucking in your belly button)
4. Twist your hands in the floor anti-clockwise
5. Lower your body down in one section by bending the elbows and lowering the chest
6. Inhale on down, exhale on up
7. Push into the floor and drive your chest up and lock out momentarily at the top

 

Benefits: 

• Easy to perform
• Can be adjusted to any level of fitness
• Limited space required
• Easy to track progress
• Translates to other movements

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PLANK

Muscles worked: Rectus abdominals, obliques, erector spinae,  pelvic floor muscles. All muscle groups in your lower abdomen and lower back.

Equipment required: None

Position: 

1. Start by getting into a press up position
2. Bend your elbows and rest your weight ono your forearms and not on your hands
3. Your body should form a straight line from shoulders to ankles
4. Engage your core by sucking your belly button into your spine.
5. Hold this position for the prescribed time

Benefits:

• Easy to perform
• Can be adjusted to any level of fitness
• Limited space required
• Easy to track progress
• Translates to other movements

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SQUATS

Muscles worked: quadriceps, gluteus maximus, hamstrings, hip adductors, hip abductors, gastrocnemius (calf), soleus, tibias anterior, rectus abdominals and erector spinae.

Equipment required: None

Position:

1. Stand tall with your feet hip width apart and your arms down by your side
2. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels
3. As you are lowering into the squat your arms will start to raise out in front of you for balance
4. Keep a neutral spine at all times and never let your knees go over your toes
5. The lower body should be parallel with the floor and your chest should be lifted at all times not rounded.
6. Pause then lift back up in a controlled movement to the starting position

Benefits: 

• Easy to perform
• Can be adjusted to any level of fitness
• Limited space required
• Easy to track progress
• Translates to other movements

See you at the gym!

Ben – Founder of Spartan’s Lane – http://www.spartanslane.com