There is an old proverb that reads, “A chain is only as strong as its weakest link.” A fighter needs to be strong all around, if there is one link in his chain that’s weak: defeat, a lack-luster performance, and even injury will be inevitable. By working these often-neglected muscles you will get stronger, prevent injury, and this may be exactly what you need to elevate your game to the next level.
Competition is lost and won by fractions of a second or inch. What will get you ahead of your competition is focusing on your missing links and making your biggest weakness your biggest strength.
At Training for Warriors we bring clients through an assessment, which helps us determine not only where they are proficient but also where they are weak. Our “prehab” exercises can help alleviate problems from previous injuries, prevent new ones from occurring, and even help you break through plateaus with some of your lifts.
Target Muscles: Neck, Hands, Ankles, and Knees
Workout Level: Easy/Intermediate
Frequency: Perform the circuit up to 3x’s a week
Time Needed: 10-15 minutes
How To Do It: Finish your workout with these exercises or try implementing some of them into your current routines. Perform the routine in a circuit fashion completing one exercise after another before moving onto the next set.
1. Physioball Isometric Lateral Hold 3×10 (Left and Right)
2. Shrugs 3×15
3. Farmer Walks 3×60 sec.
4. Lateral Band Walk 3×10 steps (Left and Right)
5. Physioball Bridge 3×10
6. Ankle Touches 3×10 (Each Leg)
Implement these exercises into your workouts:
Towel Barbell Curl
Barefoot Medicine-Ball Lunge w/ Rotation