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Do It Better – Week 2 Day 2

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Hello. I´m happy today because it´s leg day!

Prisoner squat

The prisoner squat targets the glutes, quads, and hamstrings. The “prisoner” arm positioning (hands behind your head) that gives this exercise its name helps stabilize the muscles in your core as well as your back and shoulders. Keeping your hands on lockdown means you can’t enlist your arms to help maintain balance on the way down or generate momentum for the way back up. Restricting yourself in this way will increase the demands on your legs. The prisoner squat also makes your core an accessory to the exercise and it will help improve your balance. It is the perfect beginner exercise for those learning how to perform the squat movement pattern and can be used as a stepping stone to any of the many weighted squat variations.

  1. Starting position: Stand with your legs slightly wider than hip-width apart, your feet parallel. Lift up your arms and place your hands behind your head, making sure your elbows are pulled back and your chest is lifted
  2. Inhale and bend your hips and knees, lowering down to a sitting position. Straighten back up and repeat.
  3. Exhale and return to the starting position.

Seated calf raise

The seated calf raises particularly targets the soleus muscle. By doing this exercise, you´ll realize the difference between standing and seated calf raises. You target two different muscles, gastrocnemius, and soleus, respectively.

Take a seat and place the balls of your feet on a box or step with your toes pointed forward. Your heels will naturally hang off. NOTE: If you don´t have a step or box, a flat floor will work as well.

  1. Starting position: Lower the heels until the calves are fully stretched.
  2. Exhale as you lift your heels as high as possible.
  3. Inhale as you slowly lower your heels back down.

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 (mat, resistance bands), put them 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!

Great job!! See you tomorrow.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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. 

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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.

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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. 

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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.

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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”.

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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.

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Lower Leg

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

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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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