Digman Fitness

Squat day Warmup

After an initial mobility routine and foam roll, I do the following:

1. Banded Hip up for overall recruitment
2. Side plank + leg raise hold for hip stability
3. Side plank with bottom leg elevated for adductor health
4. Deadbug hold for core recruitment

Strongman Saturday

Strength Training
* improve blood pressure
* utilize blood sugar more effectively
* increase bone mass
* improves mental health and overall quality of physical health

Yes, strength training can be great for athletes but you need to use this medicine for your overall health

Pick a challenging weight (75-85%) and lift it for 5 reps

do this for at least 2-3x/week

Improve your overhead reach

Use this as one of the many tools at improving shoulder overhead reach & mobility.

Rounded Posture? Neck Pain?
Perform 3 sets of 10- 12 reps of this exercise 2-3x/week within your routine.
Progress to using a band, but be sure you don't feel this in your triceps or upper traps.

Power Training is important for everyone

Strength & Power greatly diminishes as we age, so have some fun incorporating some fun explosive movements!

MB Toss for distance can be a great way to measure and test overall explosiveness.

Upper Body Workout of the Week.

Member Spotlight: Kyle
Recent Records...
Deadlift- 275
squat- 275
Pullups- 2 reps
Situps- 41 reps in 1:00
5-min Bike- 87 cals
Pullup Hang- 2:15

Upper back mobility Exercises

1. Shoulder Circles- 10 reps
2. Extensions- 10 reps
3. Side Bends- 10 reps
4. Rotations - 10 reps

This can have an impact on your lower back health as well.