Our classes are well programmed, balanced and full of impactful movements. Running. Rowing. Power cleans and pull-ups. We press overhead and we pick heavy things up off the ground. These movements engage a ton of muscles, and make you an overall fitter person than before you began doing them. But no matter who you are, there are weaknesses in your strength chain that limit your potential. One way to bust through a strength-based plateau is incorporating 3 common bodybuilding movements twice a week before or after your class workout.
1 - Bicep curls
I don’t have an opinion on what position is better or what tool you should use over another. I do, however, feel that 4-5 sets of 12-15 reps will make your biceps stronger and more resilient over time. Wanna do more unbroken pull-ups? Stronger biceps help. Wanna get better at rope climbs? Yep. They help here too. They even make your deadlift stronger. Stronger biceps, stronger grip. If you don’t want to use dumbbells or bars, grab an orange or red band and do double the reps. You can thank me later!
2 - Tricep extensions
There are a million tricep exercises out there. They all work. The hardest, though, is the dumbbell tricep kick-back. Just like the bi’s, 4-5 sets of 12-15 reps will set you on a path to success. Stronger triceps means a stronger overhead position, it makes burpees faster and brings muscle-ups a little easier. Oh, and your bench press will skyrocket!
3 - Calve Raises
I like the 3-way calf raise in 3 sets of 30, as often as 3x per week. To do these, start with your heels touching, and toes out. Do 10. Rotate your toes forward, do 10 more, and then heels out and toes touching for a last set of 10. Do these without stopping, rest :20-:30, and then go again. Stronger calves translate to better deadlifts, squats and olympic lifts, and can help make you a stronger runner.Jami Reighard
--If you want help improving your posture, getting out of pain, or getting a boost to your performance, go to PittsburghFIT.com/START and book a free intro with one of our amazing coaches! We can’t wait to meet you!