clevermanka | Week One Workout Day Two

Toy Soldiers
2 sets
5 each leg
10 second rest between sets
I had no idea what these were, and Googling didn't help. Turns out it's an exaggerated Goose Step march. Kick up leg high and touch opposite hand to toes.

Bear Crawls
2 sets
15 yards
30 second rest between sets
I hate these. A lot.

TRX Squat
3 sets
10 reps
3 0 2 0 tempo
30 second rest between sets

TRX Hip Press/Hip Bridge
3 sets
8 reps
3 0 2 0 tempo
30 second rest between sets
Need to make this one more difficult. We raised the heel level to sixteen inches and I could still do twelve in good form. Next week the rest period shortens, so that should help with the making-it-difficult part.

TRX Inverted Plank (Supine Plank)
3 sets
30 seconds
75 second rest between sets
I think I rocked this one. Held it in good form for the full thirty seconds all three times. Yay for ujjaiyi breathing.

Split-Squat with Rear Foot Elevated
3 sets
6-8 each leg
3 0 2 0 tempo
30 second rest between sets

Single-Leg Toe Touches
3 sets
6-8 each leg
4 0 2 0 tempo
60 second rest between sets
I suck at these, but it's a fun balance game. Like learning Tree Pose, or Half-Moon Pose.

Plank Walk-Up
2 sets
20-30 seconds
10 second rest between sets
I really suck at these. Holy shit these are crazy hard. I could only go about ten seconds before my arms stopped working and simply refused to perform the movement. Here is a video of people doing a plank walk-up. The bizarre thing was, my arms nor abs were tired after doing about, oh, three of these. It's just my body absolutely refused to do it anymore. Oh, you crazy little interstitial balancing muscles!

Side Plank
2 sets
20-30 seconds
60 second rest between sets
You know your ass just got kicked by a move when you think "oh thank god for side plank pose."

Week One Workout Day Three writeup on Friday.

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Side Plank kills me. What is a bear crawl? I'm only familiar with moves that are in yoga.

Here ya go!

Edit: Hrm. Watching this, his form isn't so good. He should be lower to the ground, with his knees coming outside his elbows.

2nd Edit: Okay, this one is better.

Edited 2010-07-28 17:38 (UTC)

That could be hard on the knees and shoulders.

Not if yer doin' it right! Your center of gravity and momentum should be coming from your center. Let's face it, any activity (including sitting down) is hard on your body if you do it improperly.

Like mobility, exercise form is neurological. If your reflex loop thinks a movement will injure you, it wont let you do it. Like side splits. Everyone (almost) has the range of motion to do these but their spinal reflex loop is pretty uncomfortable with the idea, so "no splitty".
this has nothing to do with the "stretchability" of any muscles. If your glenohumeral joint is uncomfortable with a range of motion, especially under load, it will say "Nope!" this is why it's good to do isolateral moves as well as unilateral. Like the Bulgarian (split)squats he has you doing.

try them on a basketball

HA HA HA HA HA! HA HA HA HA HA! *gasp* *wipes tear* HA! HA HA!

You're right about the neurological issue. I was looking at my arm thinking "Move, Damn You!" and it just...wouldn't. First time that's ever happened to me when it had nothing to do with muscle fatigue.

I can overhead press 200+ on a regular basis but when I try a single handed press of 100 my arm doesn't budge. WTF? the math is there, why no lift? I have to drop down to 80 to get my arm to move. I came to the conclusion that my Lat was not prepared to stabilize my shoulder by itself at that weight. I started doing one arm pull downs... and behold my weight in the press started going up. Slowly and not so much with the left arm. but still it worked. If I really concentrate on firing the lat at the top of the lift, by pressing away from the weight, it works. If not, then failed lifts occur. I want to be able to do a Turkish get up, holding a 150 pound person... this requires LOTS of shoulder stabilization.

I want to be able to do a Turkish get up, holding a 150 pound person

I would offer to help with this, but with some effort and some more metabolism-tweaking, I won't be a 150 pound person much longer.

http://www.youtube.com/watch?v=uDQUlshxO_8&feature=related
150 is a ballpark weight. I'm going to try it in the gym today with successive dumbbells. I wish I had a bigass kettlebell but no such luck.

Oh my god that was awesome! Thank you!

Doesn't look like the person serving as the weight can be any sort of slouch, either. Her adductors must be made of fucking iron to hold that pose so long and so well.

Edit to say: If/when I feel I can hold that position around your arm, I am up for it.

Edited 2010-07-28 18:03 (UTC)

I think the trick for the vic..liftee is to be able to grab their wrists with enough strength.

Yeah, she had killer arms. And so shall I! Yes!

It would have to be a very patient trainer to require me to do a squat. I hate them. Hate. Hate. Hate.

I used to do them a lot in high school when I was in shape for various sports training. And I hated them.

And the bear crawl! We used to do those all the time when we were kids in gym class. I'm sure our form was laughable too, but they were fun. They were probably fun because our form was wrong.

I don't think many people honestly love squats, but the movement is so effective, I don't complain about doing 'em. I would rather do them than bear crawls!

Hooray hooray, I get to do both.

I can't say I love squats, but I do like them.

I will like them better when I can do them in good form.

What is a supine plank? I'm unfamiliar with that one.

When you do side planks, are they straight-armed or on the elbow? I do mine for 90 seconds on straight arms, and I am filled with the hate. Heheheh....

Here's an image of a supine plank (http://3.bp.blogspot.com/_-I1SCk5lBnY/SjeslV5waYI/AAAAAAAAABU/qyQjkvDZSPU/s400/%236+Supine+Elbow+Stand.jpg).

I do mine with my heels elevated from the hip press.

Straight-armed side plank. For some reason, I'm more stable with straight arms than on my elbows.

I'ma try plank walks today. Those look challenging!

They're amazing! Let me know what you think of 'em.

Week One Workout Day Two

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Bear Crawls

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plank walk up. I love these. try them on a basketball.

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here is a video!!!

Re: here is a video!!!

Re: here is a video!!!

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