MOJO MULTIPLIER MAXIMUM - WEEK FOUR
Week Four
- Day One - Dead Lift, Push Ups (Shoulder-width), Sit Ups
- Day Two - 20-30 mins of gentle cardio
- Day Three - 20-30 mins of gentle cardio
- Day Four - Backward Lunges, Dumbbell Exercises, Mixed Bear Crawl
- Day Five - 20-30 mins of gentle cardio
- Day Six - 15 minutes of sprints for 30 seconds at a time - High Intensity Interval Training
- Day Seven - Rest
LEG EXERCISES
Lunges
Lunges or Power Lunges as Lanre demonstrates here work your glutes in your hips and butt along with the hamstrings and quadriceps in your thighs. The calf muscles in your lower legs, your abdominal muscles and your back muscles act as stabilisers during this exercise. Vary these each week but keep the same technique for 3 sets. Do as many as you can each time with a short break in between.
Dead Lift
Main Muscles used: Back, glutes, legs, arms, shoulders and trapezius.
The deadlift is probably the best movement in terms of developing round, strong, glute muscles. On ascension, at the sticking point, the glutes are bought into play and can be squeezed at this point for a maximal contraction. Deadlifts also work all the surrounding hip/pelvic muscles.
STEP ONE: STANCE
Stand shoulder width apart, grip the barbell so that the inner forearms touch the outside of thighs, and shins lightly touch the bar. Either an overhand or an under/overhand (one hand over, one hand under) grip can be used. The under/overhand grip is preferable in most instances.
STEP TWO: ADJUST POSTURE
Keep a neutral spine position (neither up nor down, but looking straight ahead). Pulling in the lower abs will ensure a neutral pelvic position. Shoulders should be held back, squeezed tightly, and positioned over the bar – they should never be rounded.
Chest should be forward, not down. Before lifting the weight, tighten the shoulders and squeeze the glutes together to help generate power during the initial part of the movement.
STEP THREE: LIFT THE WEIGHT
Grip the bar tightly, and push with the feet. The legs must power the weight up. Hips and shoulders should ascend at the same time, while the hands are holding the weight in place. Toward the top of the movement, lock out by employing more upper body strength until the weight is at about the midway position of the upper thigh.
During the ascent phase, there should be an initial push with the balls of the feet followed by a transference of weight to the heels, as the bar passes the knees into the lock out position. Remember to keep the bar in contact with the body throughout the movement.
STEP FOUR: LOWER THE WEIGHT
Reverse step four until the bar touches the floor, pause, and repeat until completion of set. Bear in mind that the weight should not forcefully hit the floor – it should be lowered in a controlled manner while tightness is maintained throughout the body. This helps to avoid injury and you work the stabiliser muscles for longer.
Do not rely on momentum to power the weight up on the second rep, as this will cause a jarring effect, which might contribute to spinal damage.
CORE
Sit Ups - Lanre's Versions
Sit ups work all your abdominal muscles when you vary the actions from week to week. The important thing to remember with sit ups is not to strain your neck or back. There's no need for anyone to hold your feet down and the most effective sit ups are done slowly and up to about 45 degrees. Do as many as you can comfortably and aim for 3 sets. Never lose form so don't push it.
Note: Don't be thinking that doing countless sit-ups will reveal your abs! They will indeed build your abs, but the only way to reveal them is to burn fat around your belly - for which training the largest muscle groups is most effective, combined with steady-paced cardio and high intensity interval training. These sit up exercises are included for variety so all abdominal muscle groups are worked.
UPPER BODY
Push Ups
Push ups are a great compound exercise. They work all the muscles in your back, shoulders, triceps and to some extent your biceps. Do 3 sets, each time doing as many as you can to failure. This will vary a lot according to the individual. You can mix them up between hands shoulder width apart, wide handed and diamond.
Mixed Dumbbell Exercises
Muscles Worked: Back, shoulders, biceps, legs (quads and hamstrings)
Use appropriate weights to do 3 sets; first 12-15 reps, then 10-12, then 6-8 for maximum strength gaining and fat burning effectiveness. Do in a controlled manner and maintain good form at all times. Never compromise form!
Bear Crawl Routine With Pushups and Plank
Welcome
Welcome to Week Four of Mojo Multiplier Maximum. This week we're introducing a bear crawl combo for which you'll need some space! You may look ridiculous but the muscles worked in this combination make it very worthwhile. Maybe find a park or buddy to do it with so you don't feel quite so silly.