Sorry it's been so long since I've updated this, I was on the road for a bit and things got really, really busy at work. Regardless, I'm going to be catching up on posting a few of these, so expect to see a few of these in the next few hours.
This one was a variation on the Dirty 30 that many of us know and "love." You'll spot the 3 sets of 30 reps for 3 different ab exercises if you look closely. Given that, you'll want to make sure that you stretch out your core after you're done. You can minimize how sore you are the next day by stretching.
The handstand pushups are probably new for you, so make sure you feel comfortable with the position before you do any serious number of reps. In particular, you want to make sure that the box doesn't move around and that it's stable enough to hold your weight while you're doing push ups. Since the box is going to support your weight, you don't want it to suddenly slide out from underneath you.
WoD
3 rounds of:
- 30 box handstand push ups
- 30 sit ups
- 30 elbows to knees
- 30 V-ups
- 30 air squats
Exercises
- Box Handstand Push Ups
Set up two platforms with at least 6 risers, with one on each side of you. If you can do a handstand, you'll want to set up your platforms right next to the wall so that you can use the wall behind you as support. Otherwise, just make sure that there's enough room in front of the platforms for you to lay out (as if you were doing push ups).
If you can do the handstand, then hold your entire body straight up and down vertically using the platforms. Make sure that your arms are fully extended. The "push up" part of this comes next. In a slow controlled motion, lower your body until your forearms are perpendicular to your arms. You can actually go even farther by lowering your body even more, but make sure you at least reach the point where your arms/biceps are parallel to the ground.
Scale down:If you can't do a handstand, then you're going to lower the angle a bit. You'll only need one platform with 6 risers on each side, but it should be perpendicular to your body. Put your feet up on platform, but make sure that it's stable enough to hold your weight. Do push ups from this position, but make sure that you bring your chest to the ground for each rep.
- Sit Ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up all the way, but don't pull your neck forward or bend over as you do so. That releases the contraction of your ab muscles, so gives you less of a work out.
- Elbows to Knees
Lie on your back, and touch your right elbow to your left knee. Then alternate, touching your left elbow to your right knee. As you’re doing that, do bicycle kicks (i.e., kick out with the leg that’s not touching your elbow). You have to touch both elbows to both knees for a single rep.
Scale down: Leave out the bicycle kicks.
- V-Ups
Lie on your back, putting our hands parallel to the ground "above" your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a "V" shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back. Some people call these "jack knives," if that helps at all.
Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way
- Air Squats
Make sure that when you go down, your thighs are at least parallel to the ground. If you can, squat farther down than parallel, so that your bottom ends up closer to the ground than your knees. You want to keep your weight on your heels the whole time, that will help ensure you keep a good lumbar curve & will help with any potential balance issues. For some people, it helps to look up at about 45 degrees to ensure you're not leaning forward & straining your lower back. To ensure this happens, you can throw your hands up to 45 degrees and focus your eyes on your hands on each rep.
No comments:
Post a Comment