Exercise One: Step-Up Platforms
We’re going to work our legs and glutes here. This is very important for today’s
active lifestyles. Many of us have office chair jobs and spend lots of time sitting in
traffic. This can make our glutes and hips weak, causing all kinds of issues. This
exercise will strengthen those important muscles that keep us walking upright.
Step Up
Facing the 12” step, place one foot flat on the platform. With your arms naturally
resting at your sides, so that they can swing forward for balance when you step,
press into the platform, stepping up and bringing your lower foot up to or onto
the platform and then lower back down. Repeat on one side and then the other.
The number of repetitions is up to your ability to perform them, but be honest
with yourself. Don’t quit early, but don’t injure yourself.
Exercise Two: Swedish Ladder
Continuing with large muscle groups, we’re going to spend some time at this
station performing multiple exercises.
Ladder Climb
Just climbing the ladder up/out/down and back up provides many benefits,
including cardio and muscle strength. It also enhances spatial awareness, agility,
and dexterity. Many muscles are involved in a seemingly simple movement. This
also provides for a great warm-up.
Climb to the top and touch one of the upper/outer rungs, then climb back down
and repeat 5 – 10 times.
Step-Up Negative Pull-Up
If you can’t quite do a pull-up, this exercise will strengthen and prepare the
muscles to get there. Step up the ladder until your arms can reach the angled
section, position them in the up portion of a pull-up where the arms are fully bent,
then step off the ladder to hang, and slowly lower yourself down until arms are
straight. Step back on the ladder and repeat. This style of exercise is called a
negative, where the engaged muscles are lengthened, while contracting at the
same time. These are great exercises that will increase strength and muscle, when
a positive contraction isn’t able to be performed. Pretty soon, you’re able to do
one pull-up, then two and so on. It’s all about progression.
THRIVE Workouts
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