On the second day of the Initiate challenge, we are progressing resistance training with a full body workout using bodyweight and dumbbells. There will be slightly more exercises for muscles on the back of the body than the front today, since these are commonly an area that is very weak on most people. This is often called the "posterior chain" in exercise.

This workout will run through the FIS 5-Step Cycle of Muscle Maintenance, beginning with gentle isometrics for gluteal muscles. Next, in Step 2, we move to the wall for some integrated isometrics in quadruped and bridge. In Step 3, we will hone some of the motions with bodyweight using the chair to train the lower body. only so that we can understand how our body feels. In Step 4, we progress to adding load. Enjoy some compound (multi-joint) lower body exercises to stimulate muscle growth for the hips, combining with upper body motions to optimize muscle coordination and recruitment using bodyweight as well as dumbbells.

For the next segment, the focus is the upper body with pushing and pulling motions using bodyweight and the chair for chest, back and shoulders. The trunk and spine will also be addressed with some dumbbell back exercises. Each of the exercises will be done for 2-3 sets of 8-12 repetitions to help stimulate the three components of muscle growth.

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Yoga Mat: https://amzn.to/2ZDSMrH

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