Dave 08 and Levi’s facial expressions describe perfectly how we feel about not seeing our friends at the gym!
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HOME WOD
“Supple Sunday”
5 Giant Sets:
8 Seated Single Dumbbell Strict Press
12 Pausing Weighted Glute Bridges
16 Weighted Sit-ups
20 Single Leg Dumbbell Deadlifts (10 Each Leg)
Rest 1 Minute Between Rounds
“Supple Sunday”
5 Giant Sets:
8 Reverse Burpees
12 Pausing Glute Bridges
16 Weighted Sit-ups
20 Single Leg Glute Bridges (10 Each Leg)
Rest 1 Minute Between Rounds
STIMULUS
DESCRIPTION
*”Supple Sunday” is designed to challenge our strength, control, and positioning over our conditioning
*This lower intensity piece is not for time, rather for quality
*”Giant Sets” mean you’ll move with a purpose from one movement to the next without sacrificing technique or standards
*There is no score today – but you can record the weights used in the notes section for future reference
*For all the movements today, you can increase in weight or stay at the same challenging weight across
*You can use different weights for each movement if you want
Click Here to see demos of each movement
SEATED SINGLE DUMBBELL STRICT PRESS
*For the first movement, you’ll sit on the floor in a “L-Shaped” position as you hold one dumbbell in the front rack like you would a barbell
*Hold both heads of the dumbbell so the weight is parallel to your torso
*Choose a challenging weight, but one that allows you to complete the 8 reps unbroken
PAUSING WEIGHTED GLUTE BRIDGES
*Laying face up on the floor, you’ll place a dumbbell right above your hips bones
*Drive through the heels and squeeze the glutes for 2 seconds at the finish position before slowly lowering back down
*Choose a challenging weight here that allows you to complete the 12 reps straight
WEIGHTED SIT-UPS
*Hold a dumbbell high up on the chest for the weighted sit-ups
*You can anchor the feet under another set of dumbbells or under an object like the couch
*If you also have an AbMat – use it – as it allows for full flexion and extension of the abs
*Choose a challenging weight here that allows you to complete the 16 reps straight
SINGLE LEG DUMBBELL DEADLIFTS
*You can use 1 or 2 dumbbells here based on what you have available
*Complete 10 reps straight on one side before switching to the other
*The dumbbell should only travel to around mid-shin in the bottom position
*If you are using one dumbbell, hold the weight in the opposite hand to the leg that is on the ground
*Example: Weight in Right Hand + Left Leg Grounded
MODIFICATIONS
SEATED SINGLE DUMBBELL STRICT PRESS
*Seated Barbell Strict Press
*Seated Single Arm Dumbbell Strict Press
*Reverse Burpees Video
PAUSING WEIGHTED GLUTE BRIDGES
*Feet Elevated Pausing Glute Bridges
WEIGHTED SIT-UPS
*Strict Negative Sit-ups (No Arm Throw + 3 Seconds Down)
*2x Sit-ups (32 Reps)
SINGLE LEG DUMBBELL DEADLIFTS
*Single Leg Glute Bridges
*20 Banded Hamstring Curls
TEACHING
CONTROL
*Across all movements, let’s focus on control over speed
*Think of today as more of an opportunity to improve strength, positioning, and balance instead of conditioning
* Seated Single Dumbbell Strict Press:* Keep the chest upright during the press and slowly lower the weight back down to the shoulders
* Pausing Weighted Glute Bridges:* Squeeze hard at the top and slowly lower the hips back down to the ground
* Weighted Sit-ups:* Keep the weight high up on the chest throughout the whole movement and slowly lower down until the shoulders hit the floor
* Single Leg Dumbbell Deadlifts:* Slowly lower the weight down to mid-shin and squeeze the glutes to stand tall
TIPS
*There is little interference between back to back movements
*We move in order from upper body – lower body – core – lower body
*While maintaining quality on each movement, transition right from one movement to the next as smoothly as possible
*This allows you to include some conditioning into today’s workout while upholding the points of performance on each movement
WARMUP
2 Rounds:
30 Seconds Glute Bridges Video
30 Seconds Sit-ups
30 Seconds Single Leg Glute Bridges (15 Seconds Each Side) Video
30 Seconds Hollow Hold Video
30 Seconds Single Leg Touches Video
30 Seconds Flutter Kicks Video
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DAILY MINDSET
“The single biggest problem in communication is the illusion that it has already taken place.”
~George Bernard Shaw
Have you ever believed that someone fully understood what you said, but it turned out they were far off base? Sometimes it turns out to be funny, but sometimes… it’s not. And emotions flare.
Let’s say we used all the right words, said in all of the right tonalities. Or, so we think at the time. Because where perception is reality, misunderstandings will take place. It’s a human condition. When the mother asks her son, “is your room clean”, we can imagine two very different interpretations.
Is the child wrong? Is the mother wrong? We can agree, neither. Both are perceptions. So how can we get better at this? It’s less about trying to master it, and more, about being understanding of it. Where both mother and son believed to be in the right, there’s no one to blame. Keep cool, recognize the situation for what it truly is, and simply communicate further.