By Cody Schaefer
Illustrations by Ievgenii Volyk
Using sports-science-backed training, sport and fitness goals can be accomplished using D1’s Five-Star Training programs, which include a dynamic warm-up, performance, strength, core and conditioning, and cooldown.
Plan Conduct a five-minute dynamic warmup consisting of upper-body twists, knee hugs, ankle pulls, jumping jacks, and arm circles. Perform the exercises described below in order every minute, on the minute (EMOM) for three sets of the prescribed repetitions. Finish with a three-minute cooldown of lying knee hugs, downward dog, child’s pose, and straight leg hamstring hold.
Equipment Resistance band, bench or chair, and dowel or broomstick
|Decline Single Leg Raise
Place feet onto a chair and get into a pushup position with palms on the ground. Slowly raise one leg at a time without rotating your torso. Do 6 to 8 reps.
|Band Resisted Pushup
Grasp the resistance band and place it around the back, holding with hands. Place palms on floor, slightly wider than shoulder width. Lower yourself down until chest almost touches the floor and press back up. Do 8 to 12 reps.
|Prone Lat Pulldown
Lying face down, grasp a dowel in both hands with arms extended. Retract shoulders and keep neck in proper alignment as you pull the dowel behind your head. Pause for one second and extend arms to their original position. Do 6 to 8 reps.
Starting in a high plank position, lift opposite leg and arm, holding for 2 to 5 seconds before switching sides. Do 12 to 16 reps.
|Hollow Body Dowel Tap
Hold a hollow body position with core muscles active, shoulders and legs off the floor, arms and legs fully extended, holding a dowel towards the ceiling. Slowly rotate through the core, tapping the ends of the dowels on alternating sides. Do 12 to 16 reps.
|Bulgarian Split Squat
Stand about two feet in front of a knee-level bench or step. Lift one leg up behind and place top of your foot on the bench. (Your front foot should be far enough in front where you can comfortably lunge; hop around a bit to find the right spot.) Bend front knee to lower down until thigh is parallel to the ground. Push through heel to return to standing. Do 8 to 12 reps.
Step on the resistance band with feet slightly wider than hip width. Grasp the band and extend both arms overhead. Keep weight centered, back flat, and band directly over the back of your head as you sit down into a full depth squat. Push through the heels or midfoot to return back to standing position. Do 8 to 12 reps.
Hold band at approximately shoulder width with palms facing down. Tighten abdominals, keep arms straight, and retract shoulders to spread the band apart. Do 8 to 12 reps.