PUBLISHED ON Aug, 23, 2024
Why?
Every week, the Freak Athlete team gathers via video call and we complete a group workout ran by either Coach Jason Dias or our Head of Product, Yogi.
These workouts are always so fun and a great chance for the team to take a break, bond, and learn movements that actually make a difference in our athleticism.
Even though each person on the team has their own sport- we can all agree that these workouts have been so key in filling in the gaps in our training.
Especially since most of us sit for the majority of the day, we have to put in extra work to keep the muscles that protect the low back and hips strong!
We thought it would be cool to share the workout with you guys so that if you wanted to try it with your own Nordic Hyper, you could!
The workouts we have been doing are awesome for those that don’t have much time to workout, in most cases it would take just 30-45 minutes to complete!
The Workout
Warm-Up
3-5 minutes of sled pulling on the WheelBarrow Sled
A. Nordics
3 x 8-10 reps
Make sure to do these at a higher incline than you normally would. Here we went for higher reps which typically means you will need less intensity.
B. QL Raise
3 x 8-10 reps
To balance out the hips and build the deep core!
C.Trap-3 Raise
3 x 10-12 reps
Our favorite movement to build and support good posture.
D. Hip Thrust
3 x 15-20
Since many on the team sit for work, we always want to do some kind of dedicated glute movement. Overtime the glutes can become very weak from sitting for longer periods. This ensures that we are actively working against it!
E. Reverse Hyper
3 x 15-20
This movement is like sledding for the low back! A team favorite, and a great way to build short range strength in the low back and glutes.
We typically complete each movement with as little rest as possible in between sets but (take as much time as you need!)
Freak Tips! 💪🏻
- Always work within your pain free ability level, but keep in mind this excludes the slight muscular burn you get when you are strength training.
- Remember, it is less about the weight or amount of reps you are doing and more about the quality of the movement you are doing.
- Feel free to do more or as little as you need! These movements can be very intense if you are just starting so it is important to listen to your body!
- Being measurable is 🔑 Ideally, you want to keep track of the sets, reps, weight or progression you are doing on these movements. This will make it easier to know if you are consistently making progress!
Conclusion
We hope you guys enjoyed this weeks workout! If you tried it- let us know how you liked it and what you might have done different!
We LOVE seeing all of the fun, creative workouts you guys put together with the Nordic Hyper!
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