Get Buff! (At least not wither away)

Coach Abby and Coach Logan Talk about the workshop they taught and then some general guidelines to Resistance training.


Warm-Up:

Prepare your body with lighter percentages of your working weight for the movements in the session.
Example: Perform squats at 40–50% of your working weight or lighter sets of push-ups or cable presses to activate the muscles.
Six Key Movement Patterns:
Each movement focuses on proper form, key tips, and modifications:

Squat: Build strength and mobility using bodyweight, goblet squats with dumbbells, or barbell back squats.
Push: Strengthen your upper body with push-ups, dumbbell presses, or cable machine chest presses.
Pull: Develop back strength with free weights like dumbbell rows or use cable machines for seated rows or lat pulldowns.
Core: Stabilize and protect your spine with planks, hanging knee raises, or cable woodchops.
Lunge: Develop balance and unilateral strength with bodyweight lunges, weighted step-ups, or walking lunges.
Hinge: Engage your posterior chain with dumbbell Romanian deadlifts, barbell deadlifts, or hip thrusts.
Tracking Effort & Range of Motion:

Use RIR (Reps in Reserve): Stop 1–2 reps before failure to maintain form and optimize training.
Focus on full range of motion for better strength, mobility, and injury prevention.
Building Your Routine:

Train muscles 2–4 times/week with these patterns.
Example: Day 1 (squat, push, pull), Day 2 (hinge, lunge, core).
Quick Nutrition Tips:

Protein: Aim for 1g per pound of ideal body weight to support recovery.
Hydration: Stay hydrated to maximize performance and recovery.
Cool-Down & Q&A:

Stretch major muscle groups and bring your heart rate down.
Answer common fitness questions and provide tips for consistency.