Day 04 | Muscle Retention Solution (30 minutes) with Lauren Eirk
7 Day Muscle Retention Solution
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24-May-2025
On Day 4, we will slowly begin to external load to the body to build muscle. Starting in the lower body, practice single joint and multi-joint isometric positions using bodyweight and dumbbells. Experience a variety of hip isometrics for improved mobility and hip stability.
You will be amazed at how much of a challenge it is to hold a position with your muscles having to maintain tension under load. We will start with a short warm up to help you determine areas of tightness and potential weakness in four hip planes of motion.
Next, we will practice some common lower body positions chosen for their relevance to hip joint stability. These 10 isometric positions will be held for 15-90 seconds in various position variations while working against dumbbells. You will need support from a chair, wall, or table for several of the movements so that balance is not an issue.
Purchase Products used on this video from Amazon:
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Yoga Mat: https://amzn.to/2ZDSMrH
(optional) Ballet Double Barre: https://amzn.to/30ntq06
04-4
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