How are those April Abs coming along?!
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HOME WOD

“Supple Sunday”

4 Rounds (20 Minutes Total):
:40 Second Weighted Hollow Hold
:20 Seconds Rest
:40 Second Dumbbell Romanian Deadlifts
:20 Seconds Rest
:40 Second Single Arm Dumbbell Overhead Squat Hold (Left)
:20 Seconds Rest
:40 Second Single Arm Dumbbell Overhead Squat Hold (Right)
:20 Seconds Rest

STIMULUS

DESCRIPTION
*This static hold heavy workout is primarily focused on our midline and overhead stability
*You’ll work through 4 rounds of 40 seconds on and 20 seconds of rest
*Following the last movement, you’ll rest 1:20 before beginning the next round
*This piece takes 20 minutes in total
*Record weights used for each round in the score section
*You can increase in load or stay the same across the board
WEIGHTED HOLLOW HOLD
*The weighted hollow hold involves you holding a weighted object behind your head to further challenge the position
*You can use a light plate, dumbbell, or other weighted object
*While weighted is prescribed, this should be a weight that allows you to hold for 40 seconds straight
*You can also go with no weight if 40 seconds will be a good challenge in itself
DUMBBELL ROMANIAN DEADLIFTS
*Slow and controlled is the goal of the Romanian deadlifts
*Unlike a traditional deadlift, you do not have to make contact with the ground
*Slowly lower down by sending the hips and knees back until you are unable to maintain your neutral back position
*When you reach the end range, squeeze your glutes to stand to the finish position
SINGLE ARM DUMBBELL OVERHEAD SQUAT HOLD
*Choose a weight on the dumbbell here that allows you to hold for 40 seconds without breaking
*The overhead squat hold requires quite a bit of mobility
*It may help to elevate your heels onto plates to help maintain an upright position
*If the mobility is too challenging, completed a front squat hold, goblet squat hold, or wall sit
*Stay active with the lower body and upper body for the whole duration of the movement
MODFICATIONS
WEIGHTED HOLLOW HOLD
*Regular Hollow Hold
*Modified Hollow Hold:
*Pull Knees into Chest
*Arms By Your Side
*Front Plank
DUMBBELL ROMANIAN DEADLIFTS
*Glute Bridges
*Glute Bridge Walkouts
SINGLE ARM DUMBBELL OVERHEAD SQUAT HOLD
*Single Arm Dumbbell Front Squat Hold
*Single Arm Dumbbell Goblet Hold
*Wall Sit
*Squat Hold
TEACHING
STAY ACTIVE
*Make it your goal to stay active in all of these movements
*The challenge is not conditioning – rather positioning
*In the squat, hang out just below parallel instead of relaxing into the total bottom position
*In the hollow hold, stay squeezing to maintain a tight body position
*In the Romanian Deadlift, control the dumbbells down instead of quickly moving between top to bottom
TIPS
*Check in with yourself every 5-10 seconds on your positioning, especially on the holds
*Scan your body from top to bottom to make sure:
Hollow Hold:
*Arms are reaching behind you
*Shoulder blades are off the ground
*Lower back is pushed into the floor
*Legs are squeezed tight
*Feet are 6 inches off the floor
Overhead Squat:
*Elbows are locked
*Head is neutral
*Belly is tight
*Knees are driving out
*Heels are in contact with ground

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DAILY MINDSET

“Don’t bunt. Aim out of the ballpark.”

~David Oglivy

One of the most dangerous things we can do in life: to dream too small.

What stops dreamers from dreaming, is fear.
We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, is the dream killer. It’s a self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

It doesn’t start with the dream. It starts with the belief. The belief that we deserve to step up to the plate, and put the ball over the fences.