January 26, 2015

26-Jan

A. Hawaiian Squat. 30 reps per leg not for time.

B1. Shrimp Squat. 6 per leg. rest as needed.

B2. Pistol Squat. 6 per leg. rest as needed. x5

C. Front Rack Rear Foot Elevated Split Squat. 6-8. 45 sec between legs. x4 per leg -- 35# x3, 40#

D. BB Russian Step Up. 12 per leg (alternating). 90 sec rest. x3 -- 40#, 55# x2

A: https://www.youtube.com/watch?v=6r6e_eCQOOk  (this dude's mobility is absurd....)  don't rush these... get as low as you can with weight on heel... play with holding weight out in front to counterbalance and see if you can get deeper, ...

B1: https://www.youtube.com/watch?v=Dpgn6eRtsdw ... the next step is holding the back foot.

B2: https://www.youtube.com/watch?v=mjAF-yD4Vwo  ... try to do the variation at 2:00 ish... where your opposite leg hangs off the side of box and does not touch ground and you get nice and low... if that's no good, try to do the variation at 1:20 ish

Notes : Part A and Bs were pretty terrible. Seriously how can those be so difficult. I tried my best and was slow and controlled through them all. I had to do the beginner variation on everything, but hopefully these will improve with time. The core strength necessary to perform these is a real struggle for me. I had to wear my weight belt the whole day today. Four babies really destroyed my abs. Slip squats and steps up were much better. I really pushed it on those last two sets of step ups, but form was still good. 

PS : That shrimp squat video made me laugh so hard. The dude+music was hilarious!