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Friday, October 14, 2011

14 October Advanced Core (Obj: Core Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

8X
• 3 pt planche :30 (15L/15R)
• Squat Thrusts :30
• Straight Leg Extensions:30
• Pikes (ball or rings) :30
• Russian Twists :30
• Rollups :30
• J.B’s :30
• Rest :60

Cool down/ stretch

2 comments:

  1. Ouch. Good one, thanks. What's a jb?

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  2. Hey Mari! Hope you are well! They are actually very simple if you see them. I need to make a video. But I'll give it a shot describing them here:

    1) Hold a beginning crunch position with legs up.
    2) Lift/Crunch your upper body up (the crunch) simultaneously shift your shoulders to the right. Set your shoulders back down - to the right of where you started. You should be slightly diagonal now.
    3) Reverse crunch (lift your hips up) and move them to the right. Set them down. You should be aligned again.
    4) Repeat 3-5 times to the right.
    5) Switch directions, repeating the above to the left.

    If you are doing it right - after a couple direction changes a pretty deep burn should set in.

    I prefer to do them on a mat or something that is forgiving.

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