Do It Better – Week 1 Day 5

Time to work your arms:

Overhead triceps extension

The overhead triceps extension is a single-joint exercise that targets the triceps while increasing stability throughout the core and shoulder regions. Unlike other triceps exercises, the triceps extension activates all three heads of the triceps, which means that your entire triceps will become stronger through this exercise. If you suffer from wrist pain or discomfort, the overhead triceps extension is ideal for you. Throughout this exercise motion, your wrists maintain the same angle, and very little stress is placed upon them. Because you are standing during the overhead triceps extension, your core muscles engage to support your back and spine. As a result, this exercise teaches proper posture: a straight back, engaged core, and lifted shoulders. Stand in a split stance position. Step on one end of the band with one foot, and grab the other end of the band with the opposite hand (left foot-right hand, right-foot, left hand). The band rungs behind your back. This way we maintain our core more stable. Contract your abdominal muscles and maintain them throughout the exercise. Your head and neck should be aligned with your spine.

  1. Starting position: Raise your arm to the ceiling. You can use the other hand to support, grabbing your elbow.
  2. Inhale as you bend your elbow in a slow and controlled way, lowering your hand behind your head. At this point, your elbow is pointing to the ceiling. Do not allow the upper arm to move.
  3. Exhale and press, contracting your triceps. Maintain your balance. So, don´t change the position of your head, torso, or feet.
  4. Switch sides.

Biceps curl

The bicep curl is a single-joint move — great to isolate the biceps. They help strengthen your arms, which can boost athletic performance and facilitate daily activities, picking up objects, and carrying the kids around. Because biceps curls involve a lot of stabilization, the move also helps train your shoulder to be more stable and teaches your core to engage.

  1. Starting position: Stand with both feet about hip-width apart on the resistance band. Holding handles long next to your sides with palms facing forward. Keep your chest up and gaze forward.
  2. Exhale and slowly curl hands up to shoulders, squeezing biceps, keeping your upper arm in place, moving only your forearms. Elbows next to your sides.
  3. Inhale as you slowly release your arms back down to the starting position.

Tips to get the most out of this workout

  1. Read the instructions on how to do the exercises. If you skipped it, scroll up. It´s important to keep the technique in mind to perform the exercises correctly.
  2. Watch the first two sets before you start and visualize yourself performing the exercises.
  3. Grab the equipment you need (step), put it in position, and keep close your bottle of water.
  4. Mute your phone. Next 10 minutes you´ll be unavailable.
  5. We aim for a total of 10 sets (5 sets each exercise), with no rest in between. However, if you need to rest, press pause and take your time.
  6. Each set is 1 minute long. If it´s too much for you right now, do as many repetitions as possible.

Are you ready? Here we go!

Good job! The first week is in the books, have a good rest this weekend.

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Rest 30 seconds

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Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.

Deltoids

The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.

Infraspinatus

The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.

Biceps

The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.

Triceps

The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

Forearm
(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

Forearm
(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.

Pecs

The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 

Abs

The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.

Obliques

The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 

Glutes

The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

Rest 40 seconds

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Quadriceps

The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.

Hamstrings

A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

Rest 120 seconds

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Rest 90 seconds

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Rest 60 seconds

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Trapezius

The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

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