Flying Kukris RFC

Strength Training

COLT's STRENGTH TRAINING PROGRAM

Cobras

Cobras are fantastic for your lower back, hips and abs. Initially you can start with your arms outstretched laterally from your shoulders. For the second rep, move your arms in a wide swallow dive. For the third rep, move your arms straight out in front of you. Lie face down on the ground with your arms stretched wide laterally.

1. Lift both of your arms, chest and abs as high as you can.

2. Hold each position for 2 seconds.

3. Perform 3 sets of 6 reps.

Benefits : Core. Glutes. Middle and lower traps.

Push Ups

The push up works your chest, arms and shoulders.

1. Place your hands on the floor, shoulder width apart.

2. Put your feet together.

3. Lower your upper body until your chest can touch the floor before pushing yourself back up.

4. Perform 3 sets of 10 reps.

Benefits : Integrated pushing strength Hypertrophy of the Anterior Delts, Pectorals, and Triceps (relatively).

Squats

The squat is the essential lower body exercise.

1. Stand legs shoulder width apart.

2. Put your hands out for balance or put them on your hips

3. Inhale and squat down, no more than 90-degrees making sure your knees do not go over your feet.

4. Perform 3 sets of 15 reps.

Benefits : Serves as a total body dynamic stretch/warm-up.

Lunges

Lunges build strength in your lower body.

1. Stand with your feet shoulder width apart.

2. Lunge forward with your left leg. Make sure your right knee does not touch the ground.

3. Push back to start.

4. Perform 3 sets of 15 reps.

Benefits : Core Glutes Functional leg strength Ankle stabilization and Range of Movement Proprioception Lumbo-Pelvic-Hip Complex functional strength.

Standing Reaches

Standing Reaches are great for strengthening your legs, your core and your arms.

1. Maintaining a drawn in position, extend opposite leg into triple extension (hip, knee, ankle fully extended) and at the same time flex the shoulder of the free hand, straight out in front of the body.

2. Hold and then return both extremities to starting position, maintaining optimal posture.

3. Extend the depth of the arm stretch and height of the leg lift as you get better balance.

4. Perform 3 sets of 10 reps.

Benefits : Integrated total body sagittal plane neuromuscular stability (balance).

Side Bridge

This is great for strengthening your core muscles and as well as for balance.

1. Support your body at about 30-degress using your elbow and forearm.

2. Tighten your core to maintain a straight posture.

3. Hold for 30sec and perform 3 sets.

Benefits : Great progression exercise for core strength and spinal stability. The movement of the legs increases the demand for dynamic stabilisation in the ilio-femoral joint as well as the lumbo pelvic hip complex.

Prone Bridge

The Bridge works your core muscles and stabilizing muscles.

1. Begin in a pushup position, except your forearms are on the ground.

2. Keep your ankles, hips and shoulders in a straight line by squeezing your middle. 3. Hold for 30sec and perform 3 sets.

Benefits : Core stabilisation.

Supine Bridge

1. Start with your back on the ground and your hands at your sides.

2. Lift your hips up to the sky and bring your hands underneath you.

3. Hold for 30sec and perform 3 sets.

Benefits : Core stabilisation. Glute activation.

Quadruped opposite limb raise

Start kneeling on all fours. Engage abs.

1. Slowly raise one arm (thumb up) and the opposite leg, toe pointed away (triple extension).

2. Keep both arm and leg straight while lifting to body height.

3. Hold for 5 secs and return both arm and leg slowly to the ground, maintaining optimal alignment and repeat alternating sides.

Benefits : Rotational (transverse plane) core stability.

How to get 6 pack Abs using just 2 towels (or T shirts)

IRB strength training visual clues

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