We thought it would be fun to get into the holiday spirit and share some workouts that Santa could do. Walker Morison, Phlex therapist extraordinaire, gave us some ideas:
Pictured from Top L to R:
1. Santa's Sled Pull
Running against resistance helps increase a runner's power by raising the number of strides per minute. Pulling a weighted sled makes the athlete take shorter, faster and more powerful strides.
- When pulling a sled keep your core tight and focus on gaining power from your quads, glutes, and hamstrings
- stabilize your body through the core and lower back.
- with your elbows locked at 90 degrees move your arms in accordance with your strides.
- quicker arms will help increase your stride rate
2. Kettlebell Squat (Goblet Squat)
It's always important to strengthen the legs as they are the strongest muscles in your body. By not skipping leg day it will also help you build muscle strength and hypertrophy throughout all the other muscles in your body.
- Perform the goblet squat by dropping your butt back as if you're sitting in a chair
- keep your chest up, engage the core and lower back muscles to make sure you don't round your back into flexion as you squat down
- Make sure your knees don't come past your toes
- rise up by pushing through your quads, glutes and hamstrings.
3. Reindeer Deadlift
The lower back and multifidus muscles are some of the most important to strengthen to avoid lower back pain.
- Perform the deadlift by standing in an athletic stance with your knees slightly bent - hold the kettlebell in the middle of your legs with your arms locked out
- bend at the hips and lean forward
- stick your butt out as you drop the kettlebell down in a straight line between your feet
- Keep your core and lower back muscles engaged Through the full range of motion of the exercise.
4. Christmas Cookie Cutter Core
The ab wheel is an advanced ab move that can really help cut up the core muscles - form is key when performing this exercise. - - Sit on your knees with your legs crossed behind you
- hold the ab wheel in front of you with your arms locked out
- pull your belly button in to your stomach to engage your core
- keeping your core engaged roll wheel out in front of you dropping your hips slowly down to the floor
- keep your back straight and neck neutral! Imagine a rod from the back of your head sitting straight on your back to your butt
- stop the movement when your stomach is about 7-8 inches from the ground
- engage your glutes, hamstrings, and lower back muscles to draw yourself up to the starting position