Workout with a Local
The following exercises are a collection of body weight and resistance movements that we at Mad House Performance use on a daily basis to better assist our clients and athletes across all demographics. From a glute bridge hold that isometrically works the hamstrings, to a hand release push-up that provides a plyometric stimulus to the upper body, each exercise has a specific purpose while all working well together for increased performance no matter what that looks like for you!”
Pendulum Lunges
Start with your feet standing hip-width apart parallel to each other.
Begin by lunging forward, keeping your front knee behind the toe.
The back knee should lightly touch the ground.
From there, take the lead leg and transition into a reverse lunge.
Repeat for 5-8 reps on each side for 3-5 sets.
Straight Leg Glute Bridge Alternating Raise
Begin by lying flat on your back with your legs straight and toes pointed up.
From that position, drive your heels into the ground where you will lift your hips off the ground.
Next raise one leg at a time in the air.
Make sure to keep each leg straight when raised.
Repeat 5-8 reps each side for 3-5 sets.
Split Squat Jumps
Begin in a split stance, one leg in front of the other.
From that position jump as high as you can and land in the same position you started in with a small bend in the knees.
Repeat 3-5 reps each side for 3-5 sets.
Band Side Steps
Using a resistance band, stand inside the band making an X which will provide tension from your ankles up to your knees.
From there have a slight bend in the knees, keeping your feet at minimum shoulder-width apart.
Begin by stepping laterally, keeping tension on the band.
Repeat 5-10 yards each way.
Hand Release Push-Ups
Begin in a push-up position.
Slowly lower yourself to the floor.
Once on the floor, release your hands and then swiftly drive into the ground to push yourself up.
Repeat 5-8 reps for 3-5 sets.
Bird Dogs
Begin in a push-up position.
Keeping both arms and legs straight, lift one arm and flex at the shoulder while lifting the leg of the opposite side and extending the hip.
For example, lift the left arm and right leg simultaneously.
Repeat for 5-8 reps each side for 3-5 sets.
