3 Ways to Instantly Improve Your Workout

Hello Everyone!

Let's get right to it...

3 Ways to Instantly Improve Your Workout

1. Perform Higher Quality Movements 
2. Increase Your Glute Work 
3. Time Your Rest 

1. PERFORM HIGHER QUALITY MOVEMENTS
Good strength coaches know that athletes will get more benefit from their workouts when they perform higher quality movements like squats, lunges, Olympic Lifts, etc. These exercises are higher quality because they: 

• Increase full body strength 
• Improve body control 
• Mimic movements that are similar to movements performed on the court or field 

Drop the bicep curls and add higher quality exercises to see your athletic performance improve!

NFL's Sammy Watkins performs a lunge variation. photo credit: STACK

2. INCREASE YOUR GLUTE WORK
No matter how much glute (butt) training you're doing you can always do more! The glutes are one of the body's most important "Go Muscles" as they generate the powerful hip extension that is needed for jumping and sprinting. They're also under-active as we sit on them the majority of the day! Add any of theses great glute exercises to your training to see an increase in power!

• RDL 
• Clamshells
• Supine Glute Bucks

NBA's Damian Lillard performs a Single Leg RDL. photo credit: STACK

NFL's Colin Kaepernick performs a variation of clamshells. photo credit: STACK

NBA's Dwayne Wade performs a single leg glute buck. photo credit: STACK

3. TIME YOUR REST
Most athletes waste too much time resting between sets. To really maximize your workout, take a timer (stopwatch, smartphone app, etc) to your workout and keep your rests periods in check. Here’s a quick cheat sheet I made to help you determine the maximum rest you should be having in-between sets.

Keep Training!
Coach Amanda Kephart