Progressive Overload

This is one of the most important principles or resistance training, or any training really, to understand. This principle states that in order to adapt positively, to get stronger, we have to progressively increase the difficulty of any number of training variables. This can mean that you increase the amount of weight you use, or you do more reps, or maybe you just add another day of training to your weekly schedule. It could even mean that you pick up the pace a bit more during your workout to maintain a high level of intensity. So basically, I’m telling you that each week, you might consider if you can add a bit more challenge. This is how you get stronger.

Goblet Squat

You may recognize this movement as the Yoga goddess. It is similar but it may be better to think of it as a cross between a goddes and a squat. The feet are not as wide as the former and not as narrow as the latter. Using the band is a bit ackward, so a dubmell or bodyweight only will work too. Try to squat as low as you can, while still having great control as you come back up. Keep the weight in your heels to load the glutes and hamstrings and give a little squeeze at the top. 

Sets: Three

Reps: 5-20

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Ready to add more weight?

If you are able to complete the last two reps of the last two sets without too much difficulty, you should add more weight. here are a couple of options for using dumbells. 

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https://vimeo.com/673400348

Skull Crushers with RB

I admit that this isn’t my favorite way to do this exercise. I prefer dumbbells. But I understand that many of my members may just be starting out with strength and so you may not have access to weights. Control the movement on the down and up phases. Bring the arm up to vertical and squeeze the triceps. Try to keep the elbows directly over the shoulders. 

Sets: Three

Reps: 8-12