Regardless of what any trainer tells you, there’s one thing that is the single most important factor of your workouts: that you do them! Especially for kids or those aging, more important than following a perfect workout routine is that you engage every muscle and movement pattern for 30+ reps (minimum) 1-2x / week. For kids, this is what ensures balanced growth and development of muscles, bones and joints – and for the aging population it’s as simple as ‘use it or lose it’ so as long as you continue to pass through full ranges of motion with a bit of external loading, you won’t lose that muscle mass—and that’s the single most important factor for healthy aging!

That’s why I’ve put together a single dumbbell workout that hits every major muscle group so that you’ve got no excuse to get it in whether you’re at home, the gym, or somewhere in between—all you need is a weighted object (dumbbell obviously works best) and you’ve got no excuse to not keep your basics going!

I recommend performing 2-4 sets of each exercise. If short on time do them as a superset with a 30-60 second rest between each movement.

Single-Leg Romanian Deadlift into Lunge

6-10 reps (depending on weight) of both movements/side
Pattern: Lower Pull & Lunge

Focus on control through the lower leg, keep the hips square to the ground as you raise your back leg and let your torso tilt down. Focus on lifting the back leg rather than bending at the waist, focusing on targeting the hamstring of the supporting leg rather than how far down the dumbbell goes. Once you come back to standing, we’re going right into a step-back lunge so we can target the glute of that same leg all in one movement.

Dumbbell Row to Curl & Press

6-10 reps (depending on weight) of both movements/side
Pattern: Lower Pull & Lunge

Starting in a hinged position with a flat back, perform a single-arm dumbbell row focusing on driving the elbow back and engaging the lat. Then stand up tall, curl the weight to your shoulder and then press it overhead. If you’ve got a heavy dumbbell, you can treat the curl as a bit more of a swing, and then use the legs to perform a push press to get the DB overhead.

Bonus: If you have two dumbbells, you can do both arms at the same time!

1+ ¼ Cyclist Squats

6-10 reps
(depending on weight) with a controlled tempo

The reason we use a cyclist squat (heals elevated) over a conventional squat is we’ve already targeting the hamstrings and glutes – so in this move we’re trying to get into DEEP knee flexion to ensure longevity and healthy knees while also targeting the quadriceps more specifically. Elevate your heels with whatever you’ve got that’s one to two inches tall!

Plank Drag ThroughPlank Drag Through

10-20 reps
Pattern: Core/Obliques (and scapular strength)

Starting in a tall plank position you’re going to drag the weight across the floor by pulling it (not pushing it) while trying to minimize the movement through your torso. If you’ve got a lot of butt movement going on widen your stance, if it’s too easy bring your feet closer together! This movements not only great for targeting the core and obliques but also helps strengthen our upper back and scapula which helps with mobility and posture as well.

Photography: Bob Garlick

The Anywhere Dumbbell Workout | IMPACT MagazineRegardless of what any trainer tells you, there’s one thing that is the single most important factor of your workouts: that you do them! Especially for kids or those aging, more important than following a perfect workout routine is that you engage every muscle and movement pattern for 30+ reps…IMPACT Magazine · Simon Damborg

Find the full follow along video by following the link below to see the full workout.

This workout should be completed 2-4x during weeks 1 & 2 before moving onto workout 2. Progress by increasing external load each week (if equipment available) OR increasing sets & reps each week.

Workout DetailsFull breakdown including movement demos and more of your Raincity workout.RAINCITY PROGRAMMING App

Warmup

2 minutes get blood flowing: run in place, jumping jacks, high knees, or cardio of choice.
Dynamic stretch; leg swings, calf swipes, samson lunges, good mornings
Joint mobilization: ankle rotations, lunge to hamstring
Activation: Glute bridge march, air squat, plank shoulder tap

Week 1: 2-3 sets of each superset
Week 2: 3-4 sets of each superset and/or increase complexity

PART A: Glutes & Hamstrings

A1) Single leg romanian deadlift x8-12 reps / side
⬆️with load or @ tempo
⬇️hand assisted

A2) Hip Thrust x8-12
⬆️with band on knees or load on hips
⬇️glute bridge on floor

PART B: Quads & Calves

B1) Bulgarian split squats x8-12 reps / side
⬆️with load or @ tempo
⬇️split squats (not elevated)

B2) Wall sit calf raise x15-20 reps
⬆️with load or pause at top
⬇️Wall sit, then perform calf raises after

PART C: Lateral Lunges & Hamstrings

C1) Skater lunges x12-20 alternating
⬆️holding external load or
⬇️Step back lunge

C2) Glute bridge walk-out x4-6
⬆️hold at extended position
⬇️partial range of motion

Checkout all our free sample workout programs on the Raincity Programs web app:

Free Raincity WorkoutsCheck-out our FREE workouts and programs from Raincity Athletics. Whether you’re looking for at home on demand equipment free workouts, or something with a barbell to follow at the gym - we’ve got a free program for every age, level, and ability.RAINCITY PROGRAMMING App

Going forward, @raincityathls will be completing this workout annually on Labour Day weekend to remind ourselves of Jonah and the constant smile on his face no matter what challenges life (or the gym) threw at him.

The three levels of this workout not only ensure that people of any fitness level can join in, but they represent Jonah’s fitness journey at Raincity (after already having to regain his ability to walk with @kidsphysio). From struggling with ring-supported split squat or lifting a kettlebell, to deadlifting 150 lbs and doing weighted walking lunges. Every year, this workout will remind me of his inspirational work ethic and his commitment to fitness despite adversities I can't even begin to imagine facing.

The workout is also written to mimic a typical 45 minute training session for Jonah (make sure to warmup). He loved lifting heavy, so we always started with some variation of deadlifts, bench, or squats. So take your time and move well in those first 10 minutes, and adjust the weights to be challenging but doable. Then, even though he never stopped talking about how much he hated #crossfit style workouts (like during the #RaincityOPEN), he'd still ask for them and always agree to tackle them with a smile on his face, so remember that as you chip away at part two.

We recommend doing this as a pair: alternate with your partner for part one, and then in part 2 alternate the sets of snatch + burpees, thruster + burpees, and lunges until you've completed 6 full rounds. Modify the workout as needed to challenge yourself appropriately or based on what equipment you have available.

He never made excuses for not being able to do something and never doubted that eventually he'd be able to do it, be more like Jonah ❤️

Read more and donate to the Jonah Berger Memorial Fund: www.rncty.ca/jonah

#jonahbergermemorial #RaincityJonah

Raincity Program DetailsCheck-out this workout from the Raincity Programming app.RAINCITY PROGRAMMING App

According to Yale Medicine, the average injury rate of runners is 65% This is largely because running is so accessible and easy to do; it is also due to the lack of focus on technique, as well as muscle imbalances. If coaches were to take the same approach to teaching a deadlift as many do to teaching running, then any rep that lifts the bar off the ground would be considered a good rep, regardless of form (like how rounded the athlete’s back was). After a good rep? Add more weight of course! No good coach or athlete would ever take this approach to lifting, yet it is the exact approach taken to running – “if I can get from A to B then I am a good runner and I should run farther!” And this is why we end up with a 65% injury rate. Here are a few quick, easy exercises you can add to your running routine to help remove muscle imbalances as well as refine your form to minimize injury and increase your pace without increasing your effort (yes, magic, I know).

read the full article on page 20 on issuu

Hollow Body
https://youtu.be/VyrUmzIHmzw?t=22s

Superman

Hanging Lat activation (Scap pullup)
https://www.youtube.com/watch?v=t1_DN3orFFI

D) Strength Development

Top of pull hold
https://www.youtube.com/watch?v=MOCL43KyDgQ

Jumping Negative CTB
https://youtu.be/bQ01GUKbefA

C) Skill development

Hollow Kip tight & short
https://www.youtube.com/watch?v=5Gw7ZGxunNc

Hollow Kip + closing shoulders
https://www.youtube.com/watch?v=f5NWdkuo2ug

1/2 Kipping Pullup
https://www.youtube.com/watch?v=Csr5WX92ReU

B) Advanced Skill Development Butterfly

Butterfly Pullup Progression 1 (hold + pull through)
https://youtu.be/yBm8hyAST-A?t=32s

Butterfly Pullup Progression 2
https://youtu.be/y8z5d7btIws?t=47s

A) Advanced Skill Development Chest To Bar

Kipping CTB
https://www.youtube.com/watch?v=BXYLIZnivXY

Butterfly CTB
https://www.youtube.com/watch?v=mBNOqOzGPNA

Rounds
– 10 Samson Lunges
– 10 Rolling ‘Pistols’ *start with 2-feet, progress to 1-foot if capable
– 10/side Ankle Circles
– 10 Wall Angels
– Banded Ankle Distraction ( https://www.youtube.com/watch?v=8PIKcglsb28 )

Pistols
1. ‘Strength/Movement Pattern
– 2 x 5/side Kneeling ‘Step-Ups’ ( https://www.youtube.com/watch?v=tXDyWBqHGvM )
– 2 x 5/side ‘Pistol to Bench’ ( https://www.youtube.com/watch?v=_yZTviA8F3s )

2. Assisted Pistols
– ‘2 x 5/side Pistol Holding onto Rig, Ring or Band ( https://www.youtube.com/watch?v=ahds8LyneoI )
– ‘2 x 5 Pistol’ Sitting into band (use discretion based on ability/coordination) ( https://www.youtube.com/watch?v=fAcOtNFm5Rs )

3. Modified Pistols
– 2 x 5/side Heel elevated Pistol
– Pistol w. Counterbalance (10-15lbs held out in front)

4. Pistols
– Unassisted/Unmodified Pistols (both sides)
– Alternating Pistols

Double Unders Key Points of Performance review
– keep the arms in close/slightly in front of the body!
– use the wrists to spin the wrist
– Nice & Tight, keep body hollow (brace abs)

Singles (get the rhythm, keep body position!)

3 x Singles + 1 x “Power Jump” (i.e. higher jump, dont break form)
3 x Singles + 1 x Double Under (keep form)
Small Sets of DU (2-3 reps, don’t break form)

Larger DU Sets (stop when technique falls apart)

Doubles under with no “single skips” to “buy in”

Hollow Rocks x 10
Legs straight, arms overhead, squeeze your core and lift both arms and legs a few inches off the ground. Low back should be pressed into the ground and arms/feet should remain only a few inches off the ground as you rock

Superman Rocks x 10
Legs straight, arms overhead. Squeeze your posterior chain (glutes, hammies, back) to lift arms & legs off ground into “superman position”, Maintain this position as you rock

V-Sits x 10
Legs straight, arms overhead. Contract your abs and raise your legs off the ground, simultanously raising your torso & arms/reaching for you legs.

C) Strength & Mechanics

Hollow Hold Lat Push-Down x 10 (3s pause)
Same start position as hollow hold, except arms are in front of the body on the dowel. Squeeze your core and raise legs/shoulders slightly off the ground while using lats to push down on dowel. Hold for 3 seconds, relax.

Lat Pushdowns while hanging From Pullup Bar x 10
Hanging from the bar, hands approx shoulderwidth apart. Engage lats (just like push down) and push down on the bar to go into a hollow hold

Exaggerated Beat Swing x 10
Hanging from the bar, activate your shoulders and push down on the bar to go into a slight hollow body position, then open the shoulders and push your head/chest through into superman position. Alternate between these two positions using shoulders (not feet) to initiate swing

B) Basic Skill Development

Knee Raise: x 10
Same idea as the beat swing, but this time in that hollow body position bring your knees up to your chest. Remember to focus on pushing down on bar with your lats/shoulders (vs doing a dead hang and raising knees)

– Exaggerated Knee Raise x 2-5

– Knees to Elbows: x 2-5

–Toes to bar: x 2-5
focus on keeping rythm, if you lose it go back to last stage you had it at and work up
keep neck/spine neutral (Don't crank back and look at the bar)

A) Advanced Skill Practice

Fast Kipping Toes to Bar x 8-12
Maintain consistency and control through bigger sets and while under fatigue

How To Video:

Hollow Body Plank
( https://youtu.be/5T7NZQMkAjE?t=1m1s )

Handstand Floor Press
( https://www.youtube.com/watch?v=hakg0Ab23IE )

D) Application of  Proper Position

Wall walk & hold (nose to wall) – minimal contact with wall
( https://www.youtube.com/watch?v=WxnfyPL8PCM )

Kick-up to partner assisted hold

Shoulder Taps
( https://www.youtube.com/watch?v=lI-RmGBNl44 )

C) Strength development

Partner Assisted Negative
( https://www.youtube.com/watch?v=LZcokvVTHqo )

Seated KB or Barbell Press
( https://www.youtube.com/watch?v=cE5ww5JkFWA – not with rack, keep it light and focus on position)

Negative @ tempo + popup (with our without parallettes)
( https://www.youtube.com/watch?v=9CK17z9aPsE )

B) Advanced Strength Development

Strict HSPU to abmat

Strict Rx HSPU

Strict Deficit HSPU

A) Kipping Skill Development

N/A (yet – next week)