This Weightlifting and Yoga Combo Workout Builds Strength and Prevents Injuries

Up the ante on your workouts by adding weight to this yoga pose, combining breathing with explosive power.

Up the ante on your workouts by adding weight to this yoga pose, yoking breathing with explosive power. I've blended traditional yoga poses with high-intensity power workouts to optimize mobility and function. Teach your body to adapt to forces quickly and powerfully from all angles while building balance and stability in motion.

RELATED: The 10 Best Yoga Poses for Athletes

The Crescent Lunge is a dynamic standing yoga pose that utilizes and integrates the muscles in your entire body. It strengthens the quads, hips and butt, while the balancing aspect helps to develop flexible stability. Crescent Lunge helps the front of the body to expand, while increasing energy and reducing fatigue.

The Push Press is one of the most efficient ways to build strength and power. It requires your body to function as an integrated unit, moving weight efficiently while contracting and relaxing the opposing muscles. It is a self-limiting way to learn synchronized muscle recruitment. There is a lower-body power transfer from the legs and hips through the core and to the arms. The benefits carry over to other pushing exercises, and more importantly, onto the field.

RELATED: How to Perform the Dumbbell Push Press

Combining Crescent Lunge with the Push Press may be the key to producing the greatest amount of growth hormones to build lean muscle mass and the ability to produce max form in minimal time, allowing you to participate in life and in sports at a whole new level.

This Crescent Lunge Push can be done anywhere—while traveling, in a gym or at home, with or without weights.

STRENGTH: 5x5

FAT BURNING: 3x10

INTERVAL: AMRAP in intervals of 30-60-90s

Instructions

  • Stand in mountain pose, with weight in hand, feet hip-distance apart. Hold dumbbells at your shoulders as if you were about to perform an Overhead Press. Step your left foot back about 3 to 4 feet.

  • Bend your right knee until your thigh bone is parallel to the floor, keeping the knee over the ankle. Keep your back foot dorsiflexed and your back leg fully extended. Your hips and shoulders should face forward.

  • Keep your shoulders in line with your hips. Simultaneously explode up off your front leg and drive the weights overhead.

  • Land softly on your front leg as you bring the weights back to your shoulders and lower back into Crescent Lunge.

  • Breathe out on the exertion and in on rest.

You can use a dumbbell, barbell, kettlebell or body bar. This Sport Yoga combination will manipulate your workout, helping you to avoid strength plateaus.

RELATED: Troubleshooting the Lunge: How to Fix Your Form


Photo Credit: Getty Images // Thinkstock

Topics: YOGA | PUSH PRESS | LUNGE