Saturday May 16, 2020
May 15, 2020
Monday May 18, 2020
May 17, 2020

Tiff, Chevy, and Dr. D getting their Dumbbell Hops in during Wednesdays crazy WOD!
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WOD

Supple Sunday

3 Giant Sets:
9 Front Plank to Push-up Planks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
21 V-Ups

Rest as Needed Between Sets

STIMULUS

DESCRIPTION
*This “Supple Sunday” workout focuses on our core strength
*”Giant Sets” mean you’ll move with a right from one movement to the next, prioritizing quality over speed
*We alternate between the front side, left side, and right side in this piece
*This rotation of muscle groups is designed to allow you to keep moving forward without overtaxing one part of the body
*This workout is not for score
FRONT PLANK TO PUSH-UP PLANK
*Aim to keep your body as square as possible as your move between a plank on your elbows and and plank on your hands
*Choose a number you can complete unbroken to start each round
*Down to the elbows and back up to the hands = 1 rep

Video

SIDE PLANK
*With your elbow placed directly under the shoulder, lift your hips up so you body is in a straight line from head to toe
*Choose a duration that allows you to clear this station with just 1 break per round

Video

HOLLOW ROCKS
*Squeeze the legs tight, push the belly button into the floor, and keep the shoulder blades off the ground as you rock from the glutes to lower back
*Count 1 rep as a rock “back-and-forth”

Video

V-UPS
*Start laying on your back with the legs tight
*Reach for your toes as your raise your legs up
*Touch the feet at the top and reach a fully extended position at the bottom
*Reduce the range of motion to make this station easier

Video

MODIFICATIONS
FRONT PLANK TO PUSH-UP PLANK
*Reduce Reps
*30 Second Front Plank Hold
SIDE PLANK
*Reduce Time
HOLLOW ROCKS
*Reduce Reps
*30 Second Hollow Hold Video
V-UPS
*Reduce Reps
*Reduce Range of Motion
*Straight Leg Sit-ups Video
TEACHING
DON’T TOUCH THE SPEAR
*One way to keep the midline engaged is to pretend there is a spear pointed an inch away from your belly button
*In all these movements, the goal is pull the belly button away from the imaginary spear by squeezing it towards the center of the body
*This active position helps us get the most out of every movement in the workout
*Don’t make contact with the spear by letting the midline loosen
TIPS
*Don’t worry about speed when moving through these “Giant Sets”
*With a lot of core interference, break these reps/durations up to maintain quality movement
*If you feel your body position start to break down, take a short break to recharge
*Try to keep these breaks to 10 seconds to stay on track

WARMUP

4 Sets

5 Inchworms Video
10 Sit-ups
20 Second Hollow Hold Video
30 Second Side Plank (15 Each Side) Video

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DAILY MINDSET

 

“You’re remembered for the rules you break.”

~General MacArthur

There’s something oddly intoxicating about fitting into a group. By falling in to cultural norms. It’s truly in our DNA – to connect with others through similarities.

That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization.

These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.