performance — By noam tamir

a bodyweight workout with ts fitness

The TS way of creating programs is Training Smart and Training Strong. When creating programs we always make sure to do a thorough warm-up and prep the body for a workout. This includes addressing all the joints of the body and doing exercises to prepare the muscles for work.

The workout starts with a power exercise to use explosiveness to help with athletic performance and also stimulate your nervous system before we move on to your strength portion of the workout. We pair it with a core exercise to give you active rest between sets. Power exercises require a lot of energy.

Making sure that we create a balanced program of push and pull and hip dominant versus quad dominant is also a big priority of ours. We don’t want to create imbalances in the body that can lead to poor performance and possible injury. During the strength portion, we balance the plains of movement as well as use unilateral exercises to work on skill and stability. Finally, we finish with a metabolic circuit for caloric output and for cardiovascular health. As a cool down, we will usually just have our clients do 30 seconds of diaphragmatic breathing. So, without further ado, let's get into it.

Warm up

Childs Pose Breathing (30 seconds: Inhale 2 seconds and exhale 4 seconds)