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

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."

Continue reading below ↓

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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