AS 2020 kicks off, you can look back with pride at all the burpees and deadlifts you sweated and swore through in 2019. Frankly, you’ve earned a rest. And while you rightly change gears into party mode, it makes sense to shift your focus in the gym, too.
“Using the festive season to concentrate on movement quality in the gym is a smart move,” says elite PT Luke Worthington. “It’s hard to fit quality recovery time into a packed social calendar. That makes it difficult to build more muscle, or target fat loss.”
So, reach for a band and make the lunge to overhead press a new staple move. Perform three sets of 8-10 reps on each side at the end of low-intensity workouts to strengthen your glutes, hamstrings and quads while challenging your core. This lateral movement will also strengthen your thighs in their most lengthened position – where injuries are most likely to occur when you head back to HIIT class come February.
1. BAND AID
Secure a resistance band to a rack at waist height and hold it in both hands. To get into your starting position, step to the side, removing any slack from the band.
2. STEP TO IT
Push your arms out straight in front of you and feel the band twist your torso. Engage your core to ensure you remain facing forward. Now, lunge away from the rack with one foot.
3. ALL IN THE HIPS
Firmly plant your outside foot, with your toes facing forward. Drop your hip to the side and sink until your glutes are in line with your knee, engaging your quads.
4. BRACE YOURSELF
Keep your ribcage down and core tight as you raise both arms above your head – you’ll feel the resistance kick in. Reverse the movement for one rep.