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Quaking quads can be a good thing—especially when they're the result of adding an often underutilized training element, lateral movement, to your workout.
Men's Health fitness editor Brett Williams, NASM-CPT is about to get pretty quaky with the latest 5 Minutes of Hell workout, led by co-founder of Brrrn Jimmy T. Martin. Today’s session involves one of the company's sliding boards, which allow users to incorporate lateral slides (and more) into their training.
The whole routine includes 60-second sliding splits, stiff leg crawls, and a medley mountain climber series, which sounds tough even just describing it. These exercises aren't just tough—they also force you to get the body moving in ways that your traditional strength training session won't, giving you a more athletic workout challenge.
Check out video and follow along and keep reading for a brief overview of every calorie-torching, leg-building move.
The 5-Minute BRRRN Burner
Hinge at the hips and slide from side-to-side with your arms moving in tandem with your legs. “What’s important here is to accelerate as you're getting to the bumper. Drive legs strong, drive legs long,” said Martin. Keep your hips back and keep sinking a little bit lower as you go. Be sure to pace yourself—it only gets worse.
●Stiff-Leg Bear Crawl to Mountain Climbers
Drop down into plank position and place your hands off the board and walk yourself forward for four paces, then back for four paces. Then, perform mountain climbers by driving your knees to the elbows, then to your opposite elbows. After each bear crawl, add another set of the mountain climbers so you’re doing another rep each round.
Round two. Be sure to breathe deeply and steadily throughout this 60-second interval, which will help with some of the burn building up in your glutes, inner thighs, and quads.
●Stiff-Leg Bear Crawl
And onto round two of this one. Try to get one more rep during this 60-second session than you did the first time.
Time for the finisher. Keep sinking lower and focus on your breath. 60 seconds. 5…4…3…2…1. Phew, you’re done.
“The biggest thing that stuck out to me about this particular workout using this particular apparatus, is that we were able to hit all three planes of motion in one five-minute workout,” said Williams, referencing the fact that this session targets sagittal (front to back), frontal (side to side), and even some transverse (rotational) movement. Ready to see what he’s talking about and make your quads quake, too?
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