Time for a little injury/weakness area work... Try to get in today because if you can get some of these exercises stronger your main movements will get WAY easier and your chances of getting injured will go down too... Both good things! :)
WORKOUT:
With a partner, trading off whenever you need it perform the following:
100 Inverted Rows (Lying under a racked barbell & UNDERHANDED)
200 SUPER Strict Sit Ups (No arm swing allowed)
100 Handstand Push Ups (Only STRICT movements allowed on this one... Use a box if you need to scale down... Make it tough so you can only perform 10 reps at a time, at most)
100 Partner Hamstring Curls (Resist both feet at the same time as your partner curls up)
(30 minutes... Just keep working through things and try to get all the reps finished)
SCALE REPS TO 80/160/80/80 OR 60/120/60/60, IF NEEDED
SOME RULES...
1. You must complete all the reps at each exercise before moving onto the next...
2. Try to keep all movements strict and under control...
3. Divide the work EVENLY between you and your partner...
4. For the curls, one partner will lie face down with their knees on an AbMat as the other stands behind and provides resistance behind the ankle as their partner tries to curl their legs to their butt... Keep a 3 seconds up and 3 seconds down tempo for all reps...
Keep this one pretty simple and work on some weak areas!
POST YOUR TOTAL TIMES AND ANY HAMSTRING/CALF CRAMPING TO COMMENTS :)
"Forging Elite Fitness In Midtown Omaha"
3 comments:
Partner: Herrera :)
HSPU: against wall w/4 abmats
Hamstring curls: 30
JK -
Partner: Collin
HSPU, one abmat and 30 HS Curls
Roger: said got all the way through
except for 5 leg curls whic we did right after cutoff
Dave did HSPU on wall I did box scaled HSPU Dave is a machine now on these wods he was flying!! Thanks Dave
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