Daily Workout (9.17.12): "Pull" HIST

"Push" H.I.S.T. (High Intensity Strength Training): 60mins (Pick your workout window...pick either a 10, 15, or 20min time frame).  Tack this one in between you cardiovascular exercise time...

* "Push" refers to the cardinal planes of movement primarily involved in this routine (muscles and joints).  A sound exercise program / trainer / advocate should understand how the body works (anatomy, agonist and antagonist of muscle and joint actions, injury prevention through balanced training, programmed rest days for various groups, recovery, etc.  If have any questions, its my thing, so reach out.  I could chat allllllll day about it...and probably evening and the next.)

Example: 
- 10min Cardiovascular Exercise (Rowing, Running, Inclined Walking, ... Elliptical, etc)
- 10-20min of "Daily Workout" (See Below)
- Remaining time doing Cardiovascular Exercise


Pick weight loads that are roughly your 10RM (rep max) for each (barbell, pair of dumbbells, body weight, etc).  Then, perform one repetition of each movement each in consecutive circuit manner (should get all 5 reps...1 rep of each exercise...in about 1 minute = 1 set).  Pick time frame and get as many sets in as possible.  Push yourself, and get shit done.
a) Dumbbell Chest Press x1
b) Dumbbell Deadlift x1
c) Dumbbell Shoulder Press x1
d) Dumbbell Overhead Squat x1
e) Dumbbell Weighted Crunch / V-Up x1

*For now, until we get database of exercises uploaded and ready for your use, shoot me questions regarding how to perform exercises if need!*

Still Kicking

What's happening J2Fit nation. I've been a little inconsistent with my posts lately, I blame work. Let's do a quick catch up.
Wednesday - Rest day, enough said.
Thursday - Worked on heavy Snatch with 7x5 followed by "Elizabeth" (21-15-9 of 135# Cleans and Ring Dips)
And now we are caught up, I feel better now. Today started off with some work related training and then I hopped out of a C-17 airplane in the afternoon. Obviously by me writing this it was a successful jump and I landed safely on the drop zone.

To be perfectly honest, I didn't want to work out at all today. I wasn't hurt or sore, just feeling lazy and unmotivated. Enter the trust workout partner who made me feel like a shitbag for wanting to skip today when I just rested two days ago! Fast forward 30 minutes and I found myself in the gym warming up. I don't have much of a workout to put up here though because we just kind of floated around the gym and did whatever we felt like today. It was scheduled as a light squat day so we did our main task and I threw in extra Air Squats in between all my sets. The only focused workout I did was with Turkish Get Ups. For those that don't know, a Turkish Get Up or TGU is an exercise where you hold a weight (dumbbell, kettlebell, or barbell even) above your head and move from a completely supine or lying position to standing up. It works the core and is a great shoulder exercise especially for strengthening the stabilizer muscles associated with the shoulder. So I proceeded to superset TGU with Air Squats. This video below is a quick demonstration of the Turkish Get Up as well as an impressive strength feat and my newest goal to achieve. The demonstrator uses a woman as his kettlebell, essentially doing a Human Turkish Get Up, check it out.

http://www.youtube.com/watch?v=uDQUlshxO_8

Not a lot to dissect today, pretty light, easy going day in the gym. I didn't want to over do it today as I have a 5K run tomorrow morning, the MSG Jared Van Aalst 10K/5K and 1 Mile Memorial Run. My goal is to come in under 20 minutes, I will have the results for you tomorrow. I'm sure you all can't wait! I'll leave you with this little gem...

"Be miserable or motivate yourself to do something about it. The key is it's always YOUR choice."
- Wayne Dyer

What am I Working?

   Every few weeks my favorite superstar in training likes to approach me with questions.  Questions such as "what am I supposed to feel working during this exercise" or "what am I working here"?. I appreciate this and consider him/her to be my favorite for the simple fact that they show a true interest in what we are doing and give me 150% effort every session. What do questions as these two mean to you? 

   This is an opportunity to show to your client how much work you dedicated to become certified. More than a chance to just whip someone into outstanding physique.  It is your time to shine as an educator. Today's question came during our dual Kettlebell windmill routine. For those who are unfamiliar, this exercise is a progression and not for beginners.

   The dual KB windmill involves a KB snatch and a hip hinge while stabilizing the weight vertically overhead throughout all movements and holding another KB in the other hand to basically simplify it. Who wants to just settle for a simple answer when you are paying so much for training? Let's get more in depth about this movement.

   We are going to breakdown this windmill from bottom to top. We start with the left side doing the concentric action. The feet should be separated around shoulder's width and slightly angled at a 45° angle towards the right to allow the hip a deeper range of motion(ROM) and also add a stronger base in the direction of movement.  The left quadricep should stay constantly flexed to keep the knee locked while the right is loose and slightly bent. The hips will be shifted back and towards the left to allow greater ROM. The left scapula will need to be retracted and pulled slightly down, Also know as the pack, to create shoulder stability while holding KB in left hand overhead.  The other KB will be placed on the floor in front of the right foot. This is the start and finishing point. On to the core of the exercise, no pun intended.

   From the start position, you want to keep your eyes on the KB overhead at all times to ensure safety and also giving you a focal point. Initial movement will be the hip hinge while leaning or shifting weight to the left side. The right arm will guide its way down the right leg to meet and grip the floor KB. The left shoulder and scapula will continue to pack while keeping the KB overhead.  Using the gluteus maximus and hamstring you want to pick up the floor KB by extending the hips and allowing the upper body to come up. The steps are then followed in reverse to place the KB back down and return to starting point. What is the purpose of the exercise?

   This is an advanced core exercise to challenge core stability while adding in different components. In order to do this exercise one must be able to hip hinge, stabilize the shoulder and focus for some time because this is not a speed exercise but rather slow concentration.

   In conclusion, do not believe jaw dropping abdominals only comes from killing yourself with crunches all day, not to say they do not have their place, but to challenge your cores true purpose which is stabilization. Also please be encouraged to ask questions when you do not know because it is a crucial aspect in mental and physical growth.