DB Incline Press
Wtd Rev Lunge
(Others as you please)
10 Knee Raises (either KTE, or on the “machine” w/ elbows on pads, or lying on ground)
10 Back Extension (on glute-ham machine or lying face down on ground)
10 Bicycle Crunch (work the elbow2knee crossover)
In between rounds,
2 min plank
10 Side Plank w/ hip pulse (each side)
10 Hip Bridge w/ leg extended (each side)
3 Spider Lunge (brief hold each leg)
3 Hip Stretch (brief hold each side)
3 Downward Dog/Upward Dog (alternating back/forth)
3 Seated Pigeon (brief hold each side)
90 sec plank
10 side plank/hip pulse (l/r)
10 flutter kicks
10 hip bridge/leg out (l/r)
4x (hold each for a nice relaxed time, strike the position, then…relax…)
a) deep lunge stretch/elbow to ankle (l/r)
b) downward dog (just pretend it’s play-bow…heels down, let it walk up your backside)
c) upward dog
d) hip stretch (on back, take knee across body)
e) seated pigeon
f) rope hamstring stretch (use jump rope, band, or something)…light tension, don’t crank, slight bend in knee…hold straight up, then drop across body
Youse still prolly have a lot of catching up to do.
A quick review:
- You’re not hungry / Robb Wolf
- Don’t eat too much, too often or you’ll get/stay fat / Fat Burning Man
- 7 tips for smooth moves. Great review of 7 awesome MOBILITY WODS (scroll down past the 5 tips)
- Stop trying to outwork a shi%%y diet. (no link, that’s just me!)
- Read, think, learn! Self-determination and personal control…
“I received this recommendation from no one. My brain told me to do it when I read the nutrition facts on the bottle. I think for myself.”Wait a minute…that quote in #5 sounds familiar…waaait…Oh no it’s not?! It can’t be….is it really here? is it really time?….OH YES IT IS….HERE IT COMES! LET’S PAY HOMAGE TO OUR BEASTMODAL post.
My Take On Nutrition: Paleo Brownies Are Dumb.
(These words have inspired us in each get-together since DJ “betta don’t be makin no bullsh$t” during the ’11 Fun Size…light a few candles and marinate on its insights and intellectual stimulation…oooooohhhhmmm!)
- I heart carb day.
Your choice, at least 15 min
Hang Power Clean (hang or from ground)
DB 1-leg squat (leg behind you on bench)
Lat Pull Down (work to heaviest weight)
Others as you wish
Mobility (about 30 minutes):
Hip and Shoulder (see below)
Start creating a sequence or routine that you can do, will do!
Do not include this!
Just slow down, yo, and get strong and balanced!
Planks (front, side, leg lift, pulse, etc), Hip Bridge
Hip Mobility Drills
Shoulder Mobility with resistance bands (dislocates, pull aparts, etc)
Look up some others, share you favorites!
Hold them, work them, notice the weaknesses and imbalances…make a note to improve. Without mobility, it’s hard to benefit from anything else.