Push Up with Renegade Row
Push Up with Renegade Row
What It Works:
Horizontal Push Pattern, Core Anti-Extension and Anti-Rotation, Chest, Arms, Shoulder, and Core
How To Do It:
Start in a Push Up Position with hands on Dumbbells. The weight used on the dumbbells is less important than maintaining proper form. Perform a push-up, then pull one dumbbell up and press the other into the floor, repeat on opposite arm. When lifting the arm do not let the hips open up or raise. Repeat for reps.
Progressions:
- Spiderman Push Up
- Push Up with Body Saw
- Mace Push Ups
Regressions:
- Push Up with Cross Shoulder Touch
- Push Ups with Hip Extension
- Push Up
Barbell Front Squat
Barbell Front Squat
What It Works:
Quads, Hips, Hamstrings, Knee Dominant Movement Pattern
How To Do It:
Grab the bar in the rack with the fingers, not deep in the hand, and position bar on the top of anterior deltoids/top of chest, and rotate elbows forward so that upper arm is horizontal to the floor. Step out from rack. Take a slightly wider than hip width stance with the toes slightly flared out. Push hips back and lower into a squat. Press through heels and entire foot and return to starting position. Lock out glutes at the top. Do not let butt wink at the bottom or upper body pancake over at the bottom.
Progressions:
- 2 KB Front Squat
- Barbell Back Squat
Regressions:
- KB Goblet Squat
- Bodyweight Squat
Weekend Warrior Workout #4
Weekend Warrior Workout…
Get your weekend started with this little workout.
Here is how to do it:
- Start with 5-10 minutes of a dynamic warm-up.
- Then perform the following as a circuit:
- Single Arm RDL with Row – 8 reps per side
- Push Up – 8 reps
- Alternating Rotational Lunge – 8 per side
- Front Plank with Reahc – 8 per side
- Rest 30-60 seconds and repeat for 4 sets
- Finish with a 20-minute walks or light jog
Enjoy!
Slider Body Saw
Slider Body Saw
What It Works:
Core anti-flexion
How To Do It:
Start in a Front Plank position with toes on a set of sliders. Push your body back sliding about 6 inches, then slide/pull yourself back to the starting position. Maintain a flat back and neutral spine position. Do not allow the hips to lift up or sag down.
Progressions:
- Tall Plank Slider Body Saw
- Single Leg Slider Body Saw
- TRX Fall Out
Regressions:
- Front Plank
- SB Roll Out
- Front Plank with Hip Extension
Sandbag Hold Single Leg Hip Bridge
What It Works:
Glutes, core stability through anti-rotation and anti-lumbar extension, shoulder stability.
How To Do It:
Start by laying on your back with one leg straight and the other bent, lift the toe of the bend leg off the ground. Grab the sandbag by the ends and lift overhead pulling the bag apart, hold bag there. Drive the heel of the bent leg into the floor and lift your body off the floor. Do not allow the lower back to arch, maintain neutral low back position and pelvic tilt. Return to floor and repeat for reps.
Progressions:
- Single Leg Hip Bridge Marching
- Sandbag Single Leg Hip Bridge Marching
- Reverse Lunge
Regressions:
- Single Leg Hip Bridge
- Active Lock Single Leg Hip Bridge
- Double Leg Hip Bridge
Recipe of the Week – Crockpot Quinoa Chicken Primavera
Set it and forget it with this easy and delicious recipe for Crockpot Quinoa Chicken Primavera!
What you need:
- 1 1/2 cups quinoa, uncooked
- 1 lb. boneless skinless chicken breasts
- 4 cups + 3 cups chicken broth
- 4-6 cloves garlic
- salt and pepper, other dried herbs you like (I tossed in 1/2 teaspoon each dried parsley, thyme, and basil)
- 1 tablespoon olive oil
- 1 bunch asparagus, cut into bite sized pieces
- 6 ounces pesto
- 2 1/2 cups frozen peas
- squeeze of lemon juice
- watercress, fresh parsley, chives, or any other herbs for topping
- Parmesan or Asiago cheese for topping
How to make it:
- Rinse the quinoa. Cut the chicken if you want – you can either cut it into small pieces (it will cook faster) or leave it whole and shred it after cooking.
- Place the quinoa, chicken, 4 cups broth, garlic, and a sprinkle of salt and pepper and seasonings in the crockpot. Cover and cook on low for 3-4 hours.
- When the quinoa and chicken are done, the mixture should be very thick and sticky. Add the remaining 3 cups broth or water and stir to combine – now the mixture should resemble a creamy risotto or casserole. Stir in the pesto, peas, and lemon juice and cover to heat through. While the peas are heating in the crockpot, heat the oil in a skillet – add the asparagus and sauté for 5-10 minutes, until the asparagus is lightly browned and tender-crisp. Add the asparagus back to the crockpot and stir to combine.
- Top each serving with fresh herbs, shredded cheese, watercress, olive oil, or anything else you want.
Enjoy!
*Recipe Source: https://pinchofyum.com/crockpot-quinoa-chicken-primavera
For more “Recipes of the Week” click the image below…
