11-09-2024 Workout-of-the-Day

11/09/2024 – Workout of the Day (Lower Body and Stability)

ByAdam Kemp, MS Reading Time: 4 minutes

Hello, I’m Adam Kemp, and today’s workout focuses on building strength and stability through unilateral and compound exercises that engage both the upper and lower body.

Guided by Philippians 2:3, this session reminds us to approach each movement with humility and purpose, honoring the body by focusing on form and balance rather than ego-driven goals.

Each exercise in this strength training routine is designed to challenge stability, coordination, and strength, fostering a well-rounded foundation for overall fitness.

In this workout, you’ll engage the legs, core, and upper body with a mix of classic strength movements and functional stability exercises.

This session includes some of the best alternatives to crunches to build core strength and stability while supporting balanced muscle development.

By incorporating single-arm and single-leg exercises, this workout helps correct imbalances, improve posture, and, for those wondering how to get six-pack abs, builds the core strength essential for achieving defined abdominal muscles.

Quick Workout Summary

Warm-Up

Organized in supersets, this workout strategically pairs exercises to optimize muscle activation and endurance, while encouraging control and precision in each movement.

  1. Superset 1:
    • 1A: Bulgarian Split Squat (4 sets: 15, 12, 10, 8)
    • 1B: Elevated Pigeon Forward Fold (4 sets of 10 reps)
  2. Superset 2:
    • 2A: Dumbbell Bench Press (4 sets: 20, 15, 12, 10)
    • 2B: Prone T Raises (4×15)
    • 2C: Dumbbell Shrugs (4×25)
  3. Superset 3:
    • 3A: Single Arm Row (4 sets: 15, 12, 10, 8)
    • 3B: Half-Kneel Single Arm Overhead Press (4 sets: 12, 10, 8, 8)

Workout of the Day (11/09/2024)

Today’s workout is all about building balanced strength and stability through unilateral and compound movements.

By targeting both upper and lower body muscles with exercises that emphasize control, this session enhances functional fitness, corrects imbalances, and builds core stability.

With a mix of traditional strength exercises and stretches, this workout supports overall muscle endurance, flexibility, and alignment, creating a well-rounded approach to fitness.

Warm-Up: Mobility & Express (Bodi App)

A proper warm-up prepares the muscles and joints for dynamic movement, enhancing range and reducing injury risk. This session prioritizes flexibility and alignment, setting a strong foundation for the exercises to come.

Superset 1

1A) Bulgarian Split Squat

Sets & Reps: 4 sets (15, 12, 10, 8)
This unilateral lower-body exercise targets the glutes, quads, and hamstrings, improving leg strength and stability. Bulgarian split squats are excellent for building muscle balance between legs, reducing the risk of injury, and enhancing performance in other lifts.

  • Progression: Add weight or increase depth.
  • Regression: Lower depth or perform standard split squats.

1B) Elevated Pigeon Forward Fold

Sets & Reps: 4 sets (10 reps)
This stretch focuses on hip flexibility and glute activation, helping to relieve tension and improve mobility, which is essential for strong, functional lower-body movement.

  • Progression: Hold the stretch longer or increase range of motion.
  • Regression: Lower the elevation or perform a seated glute stretch.

Superset 2

2A) Dumbbell Bench Press

Sets & Reps: 4 sets (20, 15, 12, 10)
The dumbbell bench press is one of the best dumbbell chest exercises, and it builds chest, shoulder, and tricep strength while challenging upper-body stability. Increasing the reps while gradually lowering weight enhances muscular endurance, supporting strength and form.

  • Progression: Increase weight or add a pause at the bottom.
  • Regression: Use lighter weights or perform on the floor.

2B) Prone T Raises

Sets & Reps: 4 sets (15 reps)
This is one of the best at-home shoulder exercises that also strengthens the upper back and rear deltoids, helping improve posture and shoulder stability. Prone T raises are particularly effective for counteracting forward shoulder posture and balancing shoulder strength.

  • Progression: Hold light weights or add a hold at the top.
  • Regression: Perform standing or reduce reps.

2C) Dumbbell Shrugs

Sets & Reps: 4 sets (25 reps)
This high-rep exercise strengthens the trapezius muscles, supporting a balanced upper body and enhancing shoulder stability. Shrugs help relieve neck tension and improve shoulder health for complex upper-body movements.

  • Progression: Increase weight or reps.
  • Regression: Reduce weight or perform with resistance bands.

Superset 3

3A) Single Arm Row

Sets & Reps: 4 sets (15, 12, 10, 8)
This exercise builds lat, rhomboid, and rear shoulder strength, helping create a balanced back and improve posture. The single-arm row also engages the core for stability, supporting functional movement.

  • Progression: Increase weight or slow down the tempo.
  • Regression: Use lighter weight or switch to seated rows.

3B) Half-Kneel Single Arm Overhead PressSets & Reps: 4 sets (12, 10, 8, 8)

This exercise targets the shoulder and core, with the half-kneeling position challenging stability in both the lower and upper body. It’s excellent for enhancing shoulder strength while engaging the core for a balanced lift.

  • Progression: Increase weight or hold the kneeling position for stability.
  • Regression: Perform seated or use a lighter weight.

Tips for Success

  • Focus on Form and Control: Aim for controlled, balanced movements to maximize muscle engagement and avoid strain, particularly in unilateral exercises.
  • Progress Mindfully: As you get stronger, use progressions that challenge your stability and strength without sacrificing form.
  • Engage the Core: Core activation in each movement is crucial for stability, especially in single-arm and single-leg exercises. This will support your goals for building six-pack abs and strength.
  • Stay Humble: Remember today’s verse by valuing humility in your approach—focus on the quality of each rep, honoring your body by recognizing progress over time.

This workout combines targeted strength training with stability-focused movements, supporting balanced muscle development and core strength essential for functional movement and a healthy, resilient physique.

Professional Basketball Player, M.S. Nutrition, ISSA Certified Personal Trainer

Hello! I'm Adam Kemp, a professional basketball player, fitness consultant, and author with over a decade of experience playing internationally across Europe and Asia. I graduated from Marist College in 2014 with a degree in Sports Communication and a minor in Psychology, where I also competed at the NCAA Division I level. My professional basketball journey has taken me to countries such as Poland, Hungary, Greece, Kazakhstan, and more, where I’ve learned unique approaches to fitness, nutrition, and performance.

I provide authentic, practical, and evidence-based content on fitness, nutrition, sports performance, workout programs, and holistic well-being, drawing from both my personal experience and formal education, including a master’s degree in Nutrition Education from American University.

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