Spin Workout: Get your legs game ready with Brandon Rosser's iso workout

Guard your legs against injury with these isometric moves
Nov 11, 2019

WHENEVER you do an exercise that doesn't involve lengthening or compressing a muscle, you're doing an isometric exercise. In other words, these are static moves like planks or holds.

Because of this, they're good for people who are watching their knees or tendons. Holding a single leg squat (or a split squat) is particularly useful. "There's a lot of research showing that [split squat holds] affect tendon health really well," says Chappy Callanta, CSCS, strength and conditioning coach of Alab Pilipinas, who designed this exercise routine. "When you have knee pain, which a lot of people have, it's a good exercise to do."

Callanta mixes the split squat holds up by adding core work in the form of an anti-rotation press on the cable machine, and wall ball slams. "Rotation is crucial in making sure your core is strong and sturdy. It's a movement we almost always forget about in the gym."

Here's Alab Pilipinas' Brandon Rosser demo-ing this routine.

1. Iso split squat with anti-rotation press on a cable machine. Hold for 30 seconds. Switch legs. Repeat.

2. Iso split squat with ball rotations. Do 10 reps. Switch legs. Repeat.

3. Iso push-up. Hold for 30 seconds.

4. Iso row. Hold for 30 seconds.

Do 2 sets.

Shot on location at Kerry Sports, Levels 5 and 6, Shangri-La at the Fort , 30th Street cor. 5th Ave, Taguig

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