HOW MANY REPS?

Did you know that you can calibrate results by altering your training perameters? Things like number of sets or reps, the amount of rest, the total time or effort in your workout can yeild different results. The training perameters in your Beginner’s Strength program are designed to help you build strength and facilitate hypertrophy, or muscle growth.

Clamshell

This one looks easy but watch out! the clamshell is a really great way to build the lateral glutes. Try placing your hand on your side butt as you do these to remind yourself to activate there instead of the hip flexors. The hip flexors like to take over for the side glutes. That’s not bad, it’s just not what we are targeting here. 

Sets:  One

Reps: 8-30

Dead Bug

You’ll move the opposite arm and leg for the dead bug, alternating until you have done your desired number of reps. Let the spine move! Your core and spine work together. 

Sets: One

Reps: 15-30