Exercise Du Jour [Flutter Kicks-Bench]
Risk of injury accompanies all exercise programs. Never train an injured area. Never ignore pain or discomfort. Always warm muscles with light weight before lifting program weights. Always assume injury if your body doesn't feel 'right' until otherwise advised by a recognized professional.
Beginner- Exercise:
Exercise should only be challenging after eighty percent (80%) of the set has been completed (e.g. On rep 16 of 20). If new to exercise, the services of a professional exercise instructor would be a wise consideration.
Advanced- Exercise:
Exercise should be challenging at the fifty percent (50%) mark (e.g. On rep 6 of 12). Advanced training is not for those unfamiliar with the exercise under consideration. Predicting how your body may respond to a particular exercise program (immediately or hours after) is best done by applying past (relevant) experiences.
Exercise should only be challenging after eighty percent (80%) of the set has been completed (e.g. On rep 16 of 20). If new to exercise, the services of a professional exercise instructor would be a wise consideration.
Advanced- Exercise:
Exercise should be challenging at the fifty percent (50%) mark (e.g. On rep 6 of 12). Advanced training is not for those unfamiliar with the exercise under consideration. Predicting how your body may respond to a particular exercise program (immediately or hours after) is best done by applying past (relevant) experiences.
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Beginner- Men and Women
Set 1: 20-30 reps; Rest: 45s - 60s
Set 2: 20-30 reps; Rest: 45s - 60s Set 3: 20-30 reps; Rest: 45s - 60s Set 4: 20-30 reps; Rest: 45s - 60s Set 5: 20-30 reps |
Advanced- Men and Women
Set 1: 40-50 reps; Rest: 60s
Set 2: 40-50 reps; Rest: 60s Set 3: 40-50 reps; Rest: 60s Set 4: 40-50 reps; Rest: 60s Set 5: 40-50 reps; Rest: 60s-90s |
Flutter Kicks performed on your back work your core and hip flexors.
Glutes and hamstring version pictured below.
Glutes and hamstring version pictured below.
