Super Saturday. 20/05/2017

Saturday is a traditional day in Gyms for lower body and why many guys and girls prefer lower body on Saturday , because they can take a good rest/recovery on Sunday.

But my workout plan is not just about Saturday or Sunday but to follow the exact routine which will give you optimal results.

Dynamic Stretching – People often take dynamic stretching just keeping in mind its benefits and start swinging there legs up and down , side ways without knowing there movement pattern in there exercise pattern , Yes if i am a sprinter or fast bowler i would definitely do that as it resembles my movement pattern.

Injury Prevention – Start with Good Foam rolling.

Step 1 Warm Up – Good Mobility Drills for Hips ,knees and Ankles .

Step 2 – Couple of Ladder work drills for blood rush in your lower body . (Keep in mind that we are doing ladder work just for warm up and not as drill , don,t get yourself exhausted by over doing.

Exercise 1 –  Stiff Leg Dead Lift – 2 Warm Up Sets for 12 to 15 reps followed by 3 main sets of 8 to 10 reps with 70% of 1 RM.

Exercise 2-  A Super Set with B.

A -Front Squats – 5 Sets of 5 reps each

B- Box Jumps – 5 sets of 5 reps each

Exercise 3 – Kettle Bell /Dumbbell Hold Walking Lunges – 10 Reps(Both legs  total) walk with 5 sets.

Exercise 4 –  Barbell Hip Thrusts –  5 Sets with 5 reps each.

Exercise 5 – A Super Set with B

A- Single Leg Press (45 Degree ) – 4 sets of 8 to 10 reps Each Leg .

B- Single Leg Prone Leg Curl – 4 sets of 8 to 10 reps Each Leg.

Exercise 6 – Back Extension(Only Body weight )  – 3 Sets of Failures .

If You Do not have Back Extension Machine in your Gym – use Normal Bench and tell your partner or helper to hold your legs just below Calf.

Stretch Your Lower Body with 80% after your workout.

Aashish Gopal Tibrewala

 

19/05/2017 5 by 5 Workout. Friday Fury

Start Up with Foam Rolling for Total Body – ( Contact – ashishtibrewala25@gmail.com for foam rolling workout sheet ) 

Cleans – 5 sets with 5 reps each set ( 5 reps has to be calculated by your previous 1 Rm ) 

Strict Over Head Press (Front )  – 5 sets of 5 reps each set 

Strict Over Head press (Back ) – 5 sets of 5 reps each 

Assistance Work – 

Lateral Raises – 3 Main Sets of 10 reps to 8 reps Each – Including 2 Warm up Sets of 15 to 20 reps Each.

Front Raises – 3 Main Sets of 10 reps to 8 reps Each – Including 2 Warm Up Sets of 15 to 20 reps Each .

 

 

Circuit Training For Cricketers

Hi Guys ,

Here is the Circuit Workout  which can be very useful for the Cricketers for the Season.

Warm Up Drills .

1) Foam Rolling , Mobility Drills , Activations ( Hip Dominant , Knee Dom

inant ) .

Circuit would be of 3 Exercise of 30 Seconds which will include one Upper Body , Core and one Lower Body Exercises.

1) Circuit A- Push Ups – 30 Secs , Iron Man – 30 Secs , Climbers – 30 Secs .

2) Circuit B – Inverted Row – 30 Secs , Side Hold 30 secs  ( each Side ) , Swiss Ball Roll – 30 Secs.

3) Circuit C – Front and Back Raises ( TT ) 30 secs , Box Jumps – 30 Secs , Back Extension – 30 Secs .

There are 3 Circuits A  B C , do this circuits back to back with 2 minutes rest between each circuit , after all three circuits , take 3 minutes rest and repeat the circuit , if you have energy repeat the circuit 3rd time .
Do stretch your muscles after your workout is over , keep your body hydrated and have Protein shake before and after workout , to maintain the muscle mass , add Glutamine ,BCCA , Anti oxidant , vitamin C , post workout .