Unleash Your Inner Ant-Man: New Full Body Workout
A New NBA-Inspired Post by Grit & Gold Fitness and Wellness
So recently, I’ve fallen in love with the full-body workout. As you can see, the blog contains a ton of variations on full-body workouts and different levels of difficulty to satisfy your needs. While I’ve been in the gym, I listen to a lot of different things, most commonly drill music, but it varies from smooth jazz to sometimes a really good podcast. The NBA has started and come back with a lot of excitement, so the gym is a great time to keep up with everything going on around the league. One of those days, I was sifting through old episodes of basketball podcasts, and the hosts were talking about a young basketball phenom, Anthony Edwards and I heard this:
“If I say this, I know you guys are going to look at me like I’m crazy and I’m going to put all that pressure on that kid… But, I told him, ‘Man, you got a chance, man. You got a chance, brother, to be Michael Jordan. You really do. You really do.’”
Patrick Beverley on .J. Redick’s “The Old Man and the Three” Podcast
In the realm of basketball legends, the name Michael Jordan is synonymous with physical domination and unparalleled greatness. Edwards, a player already drawing comparisons to the basketball icon, showcases glimpses of Jordanesque dominance on the court. His amazing play this season has shown that he is every bit deserving of this attention.
Let’s dissect how these full-body workouts, become the gateway to achieving levels of greatness akin to the NBA’s most iconic figure.
The Prelude — A Conversation with Yourself
As Patrick Beverley’s audacious words linger, consider the physical prowess that defined Michael Jordan’s legacy and how Anthony Edwards is defining his own. Our dynamic stretching routine, a nod to agility and grace, sets the stage for a journey that mirrors the trajectory Edwards is on [(Mens Health)](https://www.menshealth.com/fitness/a26639262/worlds-greatest-stretch/). Channeling the fluidity and explosiveness of Jordan, envision this routine as your first step toward emulating greatness.
Dynamic Stretching and Hip Opening Routine
- Cat-Cow Stretch
- Leg Swings
- Arm Circles
- Hip Circles
The REAL WORK Begins— Crafting Your Legacy
Back and Biceps Focus
Michael Jordan’s greatness was underpinned by his upper body strength and versatility. The pull-up variations and back extensions in our workout mirror the strength and resilience that made Jordan a physical force [(Physio-pedia)](https://www.physio-pedia.com/Back_Extension). Picture yourself soaring through the air, replicating Jordan’s iconic dunks with every rep.
- Pull-Up Variations
— Wide Grip
— Neutral Grip
— Close Grip - Back Extensions
- Alternating Lat Pull-Downs
— Left Arm
— Right Arm
— Both Arms
— Superset with 10 Barbell Curls
Lower Body Focus:
Jordan’s explosive drives to the basket were fueled by his lower body strength. The lower body exercises, endorsed by fitness authorities like the American Council on Exercise [(ACE)](https://www.acefitness.org/), invite you to tap into the same explosive power and stability that defined Jordan’s playing style. I have fallen in love with the growth journey of building your legs every workout. You need to take the appropriate rests and adjust the workouts to your level of capability, but the grind has been fun, exciting, and bearing great fruit.
Bulgarian Split Squats w/ Single Dumbbell
— 3 Sets (L/R) 10 reps (37.5 lbs)
Leg Press
— 4 Sets of 25 (100lbs)
The MVP Core — Carving Your Signature Move
Michael Jordan’s signature moves were a testament to his core strength and ability to control the game. This core circuit challenges you to envision the championship moments that await you, echoing the precision and focus that defined Jordan’s gameplay.
- Core Circuit
— 50 Crunches
— 50 Leg Lifts
— 50 Second Planks (2 Rounds)
— 100 Heel Touches
The Cool-Down — Reflection and Recovery
These cool-down stretches, influenced by flexibility specialist [Kit Laughlin](https://kitlaughlin.com/) and the precision of post-game rituals [(STACK)](https://www.stack.com/), provide the tranquility and recovery that characterized Ant-Man’s meticulous approach.
- Cool Down and Stretching
— Hamstring Stretch
- — Hip Flexor Stretch
- — Child’s Pose
As we blend Beverley’s bold words, Edwards’ emerging legacy, and Jordan’s unparalleled greatness, this full-body workout becomes a gateway to those levels of physical domination. Channel your inner Ant-Man, embrace the pressure, and redefine your fitness narrative with the understanding that these workouts are a foundational step towards Jordanesque greatness.
Always remember: Unlock your grit. Embrace Your Gold. Elevate Your Fitness Journey!
Workout Review
1. Cat-Cow Stretch
2. Leg Swings
3. Arm Circles
4. Hip Circles
Upper Body Focus:
- Pull-Up Variations
— Wide Grip
— Neutral Grip
— Close Grip
- Back Extensions
- Alternating Lat Pull-Downs
— Left Arm
— Right Arm
— Both Arms
— *Superset with 10 Barbell Curls*
Lower Body Focus:
- Bulgarian Split Squats w/ Single Dumbbell
— 3 Sets (L/R) 10 reps (37.5 lbs)
- Leg Press
— 4 Sets of 25 (100lbs)
The MVP Core — Carving Your Signature Move
- Core Circuit
— 50 Crunches
— 50 Leg Lifts
— 50 Second Planks (2 Rounds)
— 100 Heel Touches
The Cool-Down — Reflection and Recovery
- Cool Down Stretching
— Hamstring Stretch
— Hip Flexor Stretch
— Child’s Pose
References
- Physio-pedia: [Back Extension](https://www.physio-pedia.com/Back_Extension)
- ACE: [Exercise Library](https://www.acefitness.org/)
- Corey Calliet: [Strength Coach](https://www.coreycalliet.com/)
- Kit Laughlin: [Flexibility Specialist](https://kitlaughlin.com/)
- STACK: [Cool-Down Exercises](https://www.stack.com/)
