🇨🇦 '08 Olympian, S&C Coach
If I Only Had ten minutes a day to work on strength, this is what I would do. I would start with activation that get my glutes activated by doing, like a three-way band routine and go back and straight back about eight or ten of those. Get those glute. He's warmed up from there, I would just start with a bodyweight squat working on patterning and warming up the legs. After that seems, we're moving into the first strength, circuit, you grab onto dumbbells and for former rear foot elevated, split squat As your strengthening exercise, they're moving right into a tricep dip on that. Same bench. Looking at time efficiency, folks, here we would do that. Now personally, I like to always include some kind of plow metric training, so I did go for like a stamp down or a snap down to a staggered stance. And you can also incorporate a hop in there. There's one circuit for you. The next circuit is going to be a push and a posture. So because we're lacking time, we would, I would do a double arm chest press in the gluteus and Position double arm chest. Press in Igloo Hitler position from their role myself over and posture exercises. While pushing posture circuits, grab onto an item. Snow angels is one of my favorite exercises back and forth, opening and closing. Passing that item and then you can switch to the other side of the direction. The and lastly I would then perform a Pull exercise. So grabbing onto those some same dumbbells we can get into a forward, fold position and performing a double arm bent over row and that can be paired with a balance single leg arm curl to shoulder press. So within these three circuits, we've got our late but I put 1/4 or warm up for glutes leg strength. A little bit of In the cloud metrics, we've got to push, we have a pool, we have a posture and if there's time, let's get a little this up. That is get into a core exercise. We do a side plank, both ways or you get into plank saws, Or plank. Rotations, if there's time. So anyways, 10 minutes. There you go. Go two or three minutes? Each set should fit right within the time zone.