I know I've been posting a lot of endurance building excersises lately so I decided to change it up a bit!
(Alternating corner raises dip bar 10x3)
These are a bit new to me and will undoubtedly burn love handle fat for sure.
Keep on grinding 💪
This little lady just keeps on killing it @michelle_os_ superstar in the making 💪🏽 #Repost @michelle_os_ (@get_repost)
I hate to admit it @jay_ahi_cali_coach but you're right. I'll try not to be stubborn and overtrain. Key word try ha. Yay 12 :-)
Windshield wipers on this machine are a lot harder than doing them hanging from the bar. Maybe it has to do with the positioning of the hands and shoulders that makes it harder to control the body specially when the legs were going down since I was trying not to kip.
From last week to this week, I went from wall planking to wall handstand! I still need to work on straightening my arms and elbows, not to mention getting closer to the wall and keeping my legs closer together. But that will come in time 💪
30 sec flag hold on good side bad side to follow
First time I have ever tried to hold for this long as I haven't trained endurance in the flag.
This was actually my 2nd attempt, the first time I miscounted and hit 28 secs instead 😭😂
Thanks to @mat.harvey_ for counting for me on the 2nd go!
Part of me wanted to just post a still frame of this one and make up a story about how I fell off those peg boards and managed to land this way. It was a cool dismount in my head, you should have seen it!
The other part says don't do this exercise unless you're strong enough to push back up out of it, there's no other safe exit and turning your head to roll out is definite danger zone. But this one opens up my ribs and T-spine in the best of ways. Plus pushing up from this position is tough. Haven't done much back Range of motion work over the last few months so I wanted to do a little bit the other day, I've been focusing more on strengthening and balancing the mobility I already have. I am making sure I can physically pull my body into these shapes and not just let myself fall and gravity do the work on unstable joints. Of course I warmed up before doing this, very important.
It's interesting, I never had to do bridges when I was competing in gymnastics so I didn't gain any back flexibility until I did cirque stuff. knowing what I now know, spine work has become a centerpiece of the mobility work I do with my gymnasts. The good news is back mobility comes reasonably quickly, our spines want to move and be strong and our bodies want to stand upright. #questforthefoothat
✨Cramp City ✨
Hamstring End Range Strengthening -----------------------------------
Follow @Mintzflow for more active flexibility, mobility and end range strengthening tips.
Do this without the band first, it's already going to make you cramp the worst cramps you've ever cramped before. These cramps will be deep and merciless, push through them, learn to love them, and allow them to naturally dissolve, or many of you may die trying. And by natural, I mean brute force. It means this exercise will suck for many of you because you don't have the strength in your hamstrings to pull the quads open at their shortest position (knee flexed, hip extended). Your body will tell you there's too much tension and will cramp, and it's your job to say "I'm the boss, applesauce, understand rubberband?" And magically your body will listen to you and stop cramping. Or, you just contracted long enough to tell your body this is a safe and stable position for the joint and build new neuromuscular connections such that the cramping subsides and the strength increases.
Notice the two patterns. I lift and contract as hard as I can into the band for 5-10s as the first pattern. The second is quick pulses. It's important to train control as well as speed otherwise the joint will only handle one type of movement. Of course it's important to stabilize the joint first before throwing it through explosive force generation. I hold onto the rope because I'm actively irradiating a contraction while curling the hamstring as hard as I can and the rope serves as a pole I'm actively driving toward the ground.
Don't mind the head nodding in the end my dad asked me a question 😂
Anyways! Wall sits, easy? Depends, but if you're hitting a new PR like I did I doubt it! I went for 2:02 minutes, and this was towards the end of my workout!
Stay fit instafam 💪
So grateful to have fun and learn new things ❤️ It makes me so happy to challenge myself and push my limits everyday🤗 Thanks @acroairlines for helping me learn to trust people 😂 and for being the best base/ Acro partner in the whole entire world!