Happy Mothers Day to all of the amazing CFD moms!
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HOME WOD
“Supple Sunday”
Tabata:
Double Dumbbell Romanian Deadlifts
Hollow Hold
Glute Bridges
V-ups
STIMULUS
DESCRIPTION
*Working through “Tabata” intervals to finish out the week
*These movements target our core and posterior chain
*”Supple Sunday” workouts are designed with a focus on quality over speed
*Tabata is 8 rounds of 20 seconds work + 10 seconds rest
*With some rest built in, look to stay moving for as much of the 20 seconds as possible
*We’ll complete all 8 rounds at one station before advancing to the next
*There is no rest between stations beyond the final 10 seconds
*Record total reps accumulated at each station
DOUBLE DUMBBELL ROMANIAN DEADLIFTS
*Holding two dumbbells, keep a soft knee as you push the hips towards the back of the room
*You should feel a huge stretch through the hamstrings and glutes as you load back
*Slowly lower the dumbbells down and stand up aggressively
*You’ll lower between just below the knee and mid-shin
*Go down until just before you are no longer able to maintain a neutral back position
8Choose challenging dumbbells that still allow you to work for all 20 seconds
HOLLOW HOLD
*The big 3 things we’re looking for in the hollow hold are:
*Tight legs 6 inches off the floor
*Belly button pushed into the floor
*Shoulder blades off the floor
*If you are not able to hold for 20 seconds, consider the following modifications to make the hollow hold easier:
8Hands By Your Side With Legs Straight
*Knees Tucked To Chest With Arms Overhead
GLUTE BRIDGES
*Laying on your back, drive through the heels and aggressively squeeze the glutes to lock out the hips
*This is prescribed with just your bodyweight
*To make this station more challenging:
*Add resistance with a dumbbell, band, or barbell
*Elevate the feet to a box, bench, or plates
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 modify this station
MODIFICATIONS
DOUBLE DUMBBELL ROMANIAN DEADLIFTS
*Barbell Romanian Deadlifts
*Single Dumbbell Romanian Deadlift (Hold Outside Bells)
*Glute Bridge Walkouts Video
HOLLOW HOLD
*Hands By Your Side
*Knees Tucked To Chest
GLUTE BRIDGES
*Add Weight
*Elevate Feet
V-UPS
*Reduce Range of Motion
*Straight Leg Sit-ups
TEACHING
SQUEEZE
*On the two posterior chain heavy movements (romanian deadlifts + glute bridges), focus on squeezing the glutes hard to finish each movement
*We get the most out of both of these movements by reaching full hip extension
*When moving in an interval style format like tabata, it can be common to short this hip extension
SHOULDERS
*Let’s bring our attention to the shoulders in the core focused movements (v-ups and hollow hold)
*They are often the most overlooked and challenging parts of both these movements
*In the hollow hold, keep the shoulder blades about 6 inches off the ground to match the 6 inch foot position
*In the v-up, really reach forward and up with the shoulders to meet the legs
*Look for about an equal contribution between the upper half and lower half – meet in the middle
TIPS
*There isn’t too much strategy on top of trying to move for as much of the 20 seconds as possible
*Alternating between movements that target the back side of the body and the front side of the body is a nice incentive to stay moving through these 8 sets
*Move well and take advantage of the 10 seconds of rest after each set
*While quality is most important, you can keep a running count of your reps at each station if you’d like
*Make a mental or physical note of total reps completed during the quick 10 second transition to the next station
WARMUP
2 Rounds
30 Seconds Each
Single Leg Glute Bridges (Each Side) Video
Straight Leg Sit-ups
Glute Bridges Video
Front Plank
Glute Bridge Walkouts Video
Hollow Hold Video
Air Squats
V-ups Video
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DAILY MINDSET
“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.”
~Charles Darwin
There’s a reason why we are still here on Earth. We adapted.
Yet the very thing that pushed us to where we are today, we find ourselves avoiding. We avoid, as human beings, challenge. We would much rather be comfortable, cozy, and safe. Now we aren’t going to let loose predators to chase us around, but if we truly want to find that next best version of ourselves… we know we need to get uncomfortable.
When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… we can go wherever we want to go.