"SEC-S25W5: Strength Emphasis"

Greetings

Thank you @ngoenyi for organising another challenge of week 5 which is all about strength Emphasis so let me share my workout and my personal experiences after performing all these exercises in detail!

Warm up	Cool down

Single leg deadlift	Sweaty face

Warm up

   Raise knees up to the level of hips

Previously in warm ups I simply move as I am jogging or running but in this program I raised my knees and feet more from ground for getting my body ready readily for proper workout and I performed it for 6 minutes which makes my muscles relax and now I was prepared of getting full benefit from my workout.

Single leg deadlift

   Bow down and raise single leg towards back while supporting other leg at ground 

I performed single leg deadlifts of 3 sets and 8 reps at each leg.During this exercise I was feeling a proper stretch at my hamstring muscles and at that leg hip flexors and calf especially which was stable at ground and these stretches I was feeling in almost mid range of exercise showing that my muscles have tightness in them and I need to relax them with stretching and then by strengthening them so calf and hamstrings was areas where I was feeling soreness after exercise.

Diamond push ups

   Cross feet position while joining both hands and lying in prone like shape of diamond 

I performed diamond push ups with three sets of 8 reps each and while performing this exercise I feel that it's easy for me in comparison of normal pushups and in comparison with single leg deadlifts but still I feel pain in my shoulders top as while pushing my body up and down my shoulders were bearing body weight but it was not something much challenging for me.

Dumbbell front raises

   Hold weight in kgs and raise them up to shoulder levels

In dumbbell front raises I performed it's 3 sets with 10 reps each and as I was performing shoulder flexion movement but not overhead movement that's why I was feeling little irritation at my deltoid middle, anterior fibres and bicep muscles but there was not any significant pain because I used dumbbells with 1 kg weight in each hand as I knew that I will be able to carry these weights easily.

Planks shoulder taps

   Maintain planks position while one by one tapping at both shoulders

In this exercise I hold planks position while tapping at tip of right and left shoulder one by one and hence successfully performed 3 sets of 8 taps at each side.I don't feel significant pain anywhere but I tried my best to maintain my body balance which was bit challenging for me and little soreness in my deltoid middle fibers and my in triceps.

Cool down

   Deep breaths,Lumber,side body and arm stretches for relaxation.

I feel significant relaxation after performing these body stretches and I hold each stretch for 12-15 second which is ideal with 5 reps of each stretch.

That was all about my workout experiences.You can watch my video while carrying out these programs below 👇