MOJO MULTIPLIER MAXIMUM - WEEK SIX
Week Six
- Day One - Dead Lift, Push Ups (Diamond), Bear Crawl
- Day Two - 20-30 mins of gentle cardio
- Day Three - 20-30 mins of gentle cardio
- Day Four - Backward Lunges, Plank & Leg Raise, Bear Crawl Combo (push ups, dumbbells and sit ups)
- 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
Plank Hold - Alternate Legs After 1 Minute Basic Plank
Main muscles worked by the plank are the abdominals; rectus abdominis) and the transversus abdominis. These are the muscles in your belly, and the muscles that sit in between your belly and your side muscles. Stabilising muscles contracted include the obliques in your waist, your hip flexors, your quadriceps in your thighs, the pectoralis major in your chest, and a group of muscles covering your ribcage called serratus anterior, or “boxer’s muscle.”
Hold the plank for a minute without sinking your lower back to avoid injury. After a minute, add alternate leg raises. Try and count to 20 so 10 either side. Remember never to sacrifice form so if this is too much, rest.
UPPER BODY
Push Ups - Diamond
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. Try diamond push ups only this week with a short a rest period as you can between each set.
Bear Crawl
Muscles Worked: Arms, shoulders, traps, neck, core, thighs, hamstrings, calves, wrists, hands and feet! That's not to mention the anaerobic benefits. (Anaerobic exercise is an exercise intense enough to trigger lactic acid formation. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass.
The Bear Crawl is the MMA fighters, wrestlers, fighters, martial artist best friend. Bear Crawls work the body the way every athlete needs. Get Bear Crawling! You'll need lots of space. If you want to attract some attention from your neighbours your front yard would make a great spot.
Bear Crawl, Standing Weights Montage and Sit Ups Montage
This is a montage of the bear crawls, standing weights and sit ups performed by Lanre as a routine you can do to work all muscle groups in quick succession. Great for confusing the muscles and getting maximum testosterone release and explosive muscle growth.
Welcome
Welcome to week six of Mojo Multiplier Maximum. This week includes a bear crawl combination that incorporates sit ups and standing weights to create a routine the spans many muscles so a very effective compound exercise.
Upcoming Training
Next week we're introducing some cool push ups using a ball that incorporates stabiliser muscles and works your legs too.