2 sets –
5 plate squats with band above knee
5 T-spine openers
5 overhead plate stretch
10 PVC lift-offs
4 sets –
2 Barefoot Back squats (3 seconds down, 3 seconds hold, 3 seconds up)
ADVANCED TRAINING TECHNIQUES
Perform *Myotatic reps with control; take as needed rest between each set (between 60-90 seconds)
3 sets –
5 Seated myotatic dumbbell strict press
10 Bench dips
3 sets –
8 Prone plate raises
5 each arm dumbbell lateral delt raise
10 banded pull-aparts
*Myotatic reflex (aka stretch reflex) is a muscle contraction in response to stretching within the muscle. It is a monosynaptic reflex which provides automatic regulation of skeletal muscle length. When a muscle lengthens, the muscle spindle is stretched and its nerve activity increases. This type of movement strengthens your neuromuscular communication, making your muscles faster and more efficient at sending and receiving messages. It also recruits more fast-twitch muscle fibers than most traditional protocols.
Food for Thought Friday – Anti-inflammatory Foods
We all know that food is fuel, but many go beyond and provide healing and anti-inflammatory benefits. Since chronic inflammation has been linked with weight gain and autoimmune disease, you may want to add these wonder-foods to your diet on a regular basis:
- Berries: contain antioxidants and help your immune system function better.
- Salmon: although all fish contain contain some omega-3 fatty acids (EPA and DHA), fatty fish are the best sources. EPA and DHA have been studied widely and all results point to them being anti-inflammatory powerhouses.
- Broccoli: one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.
- Avocado: a legit superfood that not only helps inflammation, but is also full of fiber, potassium and magnesium.
- Mushrooms: rich in selenium, copper and all of the B vitamins.
- Extra virgin olive oil: provides powerful anti-inflammatory benefits, which may reduce your risk of heart disease, cancer and other serious health conditions.
- Tomatoes: excellent source of lycopene, which may reduce inflammation and protect against cancer.
Food is medicine!