Part 2 of 75 .::Finding Ground::.

Breathing and Movement

February 5, 2020.

As in life there is a process to every technique employed by the athlete. Focus. Drive. Balance. Gravity. Endurance. Preparation to overcome your weaknesses and discomfort is important to train. The mind is important and being able to read your bodies composition and awareness of your habits is relatively vital. In order to squat one must plant their feet. Breathe in and hold that breath until they descend and begin to ascend again. Breathing during fast paced movements will allow you to push yourself like stretching.

Beginner workout:

Walk uphill or use a stairmaster for ten minutes. Record the flights/levels of stairs climbed (eg 12 flights in 10 minutes)
Goblet squat with a kettlebell or plate. Aim to hit 40 reps for 2-3 sets
High knees, pistol squat, skip rope. Light cardio for 4 -6 minutes.
Stretch legs
Barbell squat (10 reps for 3 sets)
Lunges (10 reps for 4 sets)
Side lunges (10 reps for 4 sets)
Hamstring curls (10 reps for 3 sets)
Pistol squat or sprints for 2 minutes

Intermediate workout:
Walk uphill or use a stairmaster for fifteen minutes. Record the flights/levels of stairs climbed (eg 17 flights in 15 minutes)
Goblet squat with a kettlebell or plate. Aim to hit 50 reps for 2-3 sets
High knees, pistol squat, skip rope. Light cardio for 4 -6 minutes.
Stretch legs
Barbell squat (5 reps for 4 sets)
Lunges (10 reps for 4 sets)
Side lunges (7-10 reps for 4 sets)
Hamstring curls (7-10 reps for 3 sets)
Pistol squat or sprints for 2 minutes
Core strengthening cool down (eg- leg raises)

Advanced workout:
Walk uphill or use a stairmaster for twenty minutes. Record the flights/levels of stairs climbed (eg 25 flights in 20 minutes)
Goblet squat with a kettlebell or plate. Aim to hit 60 reps for 2-3 sets
Skip rope for 3 minutes
Stretch legs
Barbell squat (4 reps for 3 sets)
Lunges (5 reps for 4 sets)
Side lunges (5 reps for 4 sets)
Hamstring curls (10 reps for 2 sets)
Weighted Pistol squat or weighted sprints (eg- sled push) 2 minutes
Core strengthening cool down