Copied the workout below for easy reference. As usual, have fun!
Warm Up
2 rounds of:
- 25 jumping jacks
- 10 bottom downs
- 10 arm circles
- 10 upward-to-downward
- 10 push press (use only the bar to warm up)
- 10 front squat (use only the bar to warm up)
WoD
3 rounds of:
- 60 seconds of push press
- 60 seconds of toe reaches
- 60 seconds of cross V's
- 60 seconds of scissor kicks
- 60 seconds of front squats
- 60 seconds of rest
Cash Out
- 60 seconds of hip-to-ground (left)
- 60 seconds of hip-to-ground (right)
- 60 seconds of plank
Exercises
- Bottom Downs
From a standing position, reach down and touch your toes. Without letting go of your toes, squat down in to a full squat. Hold the bottom of this position for three seconds, and then stand up without letting go of your toes. Your feet should be as close to locked out as possible, so that you're essentially bending down to reach your toes. Hold that position for three seconds in order to finish the rep. The idea behind the hold is to ensure that you don't cheat by only coming up or squatting down part of the way. - Arm Circles
From a standing position, rotate your arm without extending your arm away from you. You're essentially making a windmill of your arm. Do this in both a clockwise and counter-clockwise motion for each arm, so that you fully warm up & stretch the muscles. Most people just do 10 rotations forward with one arm, 10 rotations backward with the same arm, and then they repeat this with the other arm. - Upward-to-Downward
This is a lot like a "judo pushup" in reverse, if you've ever heard of that. If you're familiar with yoga at all, the starting position should look like the "upward dog." Regardless, lay face down on the ground and then lift your entire body off the ground by extending your arms, as if you were doing a push up. However, bring your upper body all the way up, so that your chest up faces forward while your lower body is still parallel to the ground. This is the starting position. From there, lower your head and bring it down and in, as if you were trying to bring it to meet your waist. This will naturally force your hips to come up, and you'll end up holding yourself off the ground with a noticeable bend at the waist (your butt will be a bit higher in the air than your chest or lower body). To go back to the starting position, lower your head towards the ground, then lower your chest and bring it forward in the same motion. It's not a straight up and down motion like a regular push up, it's more of an arc. You should also keep your lower body off the ground at all times. Continue the arc by straightening your arms and elevating your torso. When you finish the arc, your torso/chest should be facing forward with your lower body parallel to the ground. All of that is a single rep. - Push Press
You'll need a barbell weighted with as much as you can handle; the most I saw anyone use was 60lbs. To start, hold the barbell slightly below shoulder level with both your palms facing away from your body so that you can see both palms in a mirror. If you've got enough strength and flexibility in your wrists, bring your elbows straight up so that they point away from your body. This will force more of the weight against your upper torso and put more of a strain on your wrists, so only do this if you can sustain this position through a lot of reps. Regardless of how high you bring your elbows, the weights are "racked" against your chest.
Do a quarter squat, and as you come up, press the barbell directly over your head. In a way, the quarter squat is just used to generate momentum. Remember, your legs should be driving the power in this motion, not your shoulders or arms. At the top of your motion, you want your arms to be fully extended and your legs completely straightened out. Also, bring your head forward a bit so that your arms, spine, and head are all aligned along the same vertical plane.
Also, make sure you move the weights directly up & down; if you start moving the horizontally, you'll put extra stress on your shoulders. If your elbows flare out horizontally, that's also going to make it difficult to press straight up & down. Your rep is finished when you bring the dumbbells back to beginning/racked position. - Front Squat
Use the same barbell as you had for the push press. Hold the barbell at about shoulder level, with your palms facing away from your body so that you could see both palms in a mirror. In a sense, the weights are "racked" against your chest. If you've got enough strength and flexibility in your wrists, bring your elbows straight up so that they point away from your body. This will force more of the weight against your upper torso and put more of a strain on your wrists, so only do this if you can sustain this position through 50 reps. Regardless of how high you bring your elbows, the weights are "racked" against your chest.
Keeping the barbell in this position, do a squat. The same rules apply as always: keep a good lumbar curve while you do this, keep your weight on your heels, keep your head up & look forward, and keep your chest facing forward (don't bend over). With weight in your hands, these cues become more important. If you do enough reps poorly, you can tweak your back. Incidentally, this is also why we try to learn good from with air squats; so that it's habit by the time you put weight in your hands. - Toe Reaches
Lie down on your back, and lift your feet straight off the ground. You want your legs to be perpendicular to the ground. Leaving your feet up in the air, reach up with your hands and touch your toes (if you can't quite reach your toes, touch your shins). Again, leave your feet up in the air, but drop your upper body to the ground. Try to keep your shoulders and head off the ground, since that forces your abs to contract the whole time. Repeat that motion for as many reps as you can for the minute. - Cross V
Lie down on your back, with your feet on the ground and your arms on the ground, perpendicular to the rest of your body. If someone were to look at you from directly above you, your body would be in a T shape. Lift your left leg off the ground so that it's perpendicular to the ground, and reach out with your right hand to touch your left toe (your left shin is acceptable if you can't quite reach your toes). You have to keep your other hand on the ground while you do this, so that you're actually working your obliques. Bring both arm and leg back to the ground, and then switch sides: lift your right leg off the ground and touch it with your left hand. Repeat this as many times as you can, so that you work your obliques for the full minute. - Scissor Kicks
This is also known as a "bicycle kick," if that helps you. Lie down on your back and lift both feet about six inches off the ground. From that position, lift one leg so that it is several inches higher. Bring your leg back down to the starting position. Now switch legs, and lift the opposite leg several inches higher. Bring your leg back down to the starting position to finish the rep.
In practice, most people do this quickly and make it a very smooth, continuous motion. There's nothing wrong with that, so long as you're still completing the full range of the motion. If you're barely moving your legs, you're not really getting the full effect of the exercise. - Hip to Ground
Lay down on your side, making sure that your one leg and hip are glued to the ground. It doesn't matter which side you lay down on, as you're going to end up doing this on both sides anyway. Keeping your feet on the ground, lift your body off the ground so that your torso is completely off the ground. You should be facing sideways, not towards the ground. You can use either your forearm or your elbow to push yourself off the ground, so long as you actually lift your body off the ground. Once you've fully extended yourself, drop your hip back to the ground. Your torso doesn't have to come all the way back to the ground, but your hip does need to touch the ground.
Scale down: When lifting yourself off the ground, keep your knees on the ground instead of your feet. This decreases the amount of weight you have to lift off the ground, so it makes it a bit easier on you. - Plank
Get down in a push up position, but instead of extending your arms all the way, put your forearms on the ground. You want them both to be parallel to your body, facing forward, shoulder-width apart. Keep your body off the ground by placing all of your weight on your forearms for the full 60 seconds. Don't let your waist fall as you do this, since that will release the contraction of your abs.
No comments:
Post a Comment