Friday 26th June
Warm-up
Strength
Metcon
“A. 5×5 Stiff Leg Sumo Deadlift (3-5) second eccentric HEAVY backpack
B. 3×5 Hamstring Sliders 3 second eccentric
C. Superset x3
20x Reverse Lunges off a step
20xHalf Rep Reverse Flies
D. Superset x3
15x Butterfly Hip Bridge
20x Wipers
A. Stiff Leg Sumo Deadlift, I want you to use as much weight as you can get your hands on for this, multiple bags filled with rocks, get creative – this is going to hit your hamstrings. Once you get the weight up off the ground you are going to take 3-5 seconds to slowly lower it back down, keep your back as flat as possible, lats squeezed for dear life, be patient and let the movement finish do not reach for the floor and let your back round.
B. Hamstring sliders, socks on a slippy floor, feet on a grid roller, either way you do this it’s going to be bad, it’s just 3 sets of 5 but once you are up into the bridge position you’re going to take 3 seconds to get back down to the bottom. In the slider you want to keep a straight line from your knees to your shoulders all the way through the movement, that means you don’t bend at the hips at all, your bum does not touch the floor, stay perky, stay strong.
C. Superset x3, what fun, you will move from one movement to the next and back again with no rest. Reverse lunges will be off of a step, or a stack of books, something higher than you think if reasonable, back knee come to gently touch he floor and back up. The half rep reverse flies can be done with a couple of bottle of wine, something light. You bend at the hip so that your chest is parallel to the floor, your hands come up to 45 degrees, that’s your start and finish point, straight arm you pull back between the shoulder blades and then come back to 45 degrees.
D. Another superset. The butterfly hip bridge, lie on your back and bring your feet together as if you’ve about to do ab mat situps, you then come up into a glut bridge. Wipers lie on your back, feet up in the air, legs straight, you are now an L. Hands out to the side and lower your feet towards the floor, get as low as you can without losing it and touching the floor, then bring the feet back to the centre and over to the other side, for this we will count that as 2 reps.
B. Hamstring sliders, socks on a slippy floor, feet on a grid roller, either way you do this it’s going to be bad, it’s just 3 sets of 5 but once you are up into the bridge position you’re going to take 3 seconds to get back down to the bottom. In the slider you want to keep a straight line from your knees to your shoulders all the way through the movement, that means you don’t bend at the hips at all, your bum does not touch the floor, stay perky, stay strong.
C. Superset x3, what fun, you will move from one movement to the next and back again with no rest. Reverse lunges will be off of a step, or a stack of books, something higher than you think if reasonable, back knee come to gently touch he floor and back up. The half rep reverse flies can be done with a couple of bottle of wine, something light. You bend at the hip so that your chest is parallel to the floor, your hands come up to 45 degrees, that’s your start and finish point, straight arm you pull back between the shoulder blades and then come back to 45 degrees.
D. Another superset. The butterfly hip bridge, lie on your back and bring your feet together as if you’ve about to do ab mat situps, you then come up into a glut bridge. Wipers lie on your back, feet up in the air, legs straight, you are now an L. Hands out to the side and lower your feet towards the floor, get as low as you can without losing it and touching the floor, then bring the feet back to the centre and over to the other side, for this we will count that as 2 reps.
Any confusion watch the video, Viv’s face when doing some of these demos will be priceless, even if you aren’t confused watch the vid, sometimes the suffering of other people is just the tonic you need.