Tuesday, 4/28/2020

Day 43 of the stupid coronavirus shutdown

A. Front squats


B. From Guru’s chest

Part A:
5 sets of 4 reps deadlift, heavy 70-80%

Part B:
As many rounds as possible in 10 minutes
Increase reps for all movements by 2 each round
2 push ups
4 sit ups
8 air squats

No breaks, go as fast as you can!
Keeping track of how many reps you need to do each round can be a little difficult in this one. Get some pennies and make sure you keep track of what you’re doing 🙂
Stand up nice and straight, focusing on the glutes in the deadlift. These aren’t about going as fast or as heavy as possible, they’re about lifting a decent weight with good form. Make sure your glutes and hamstrings are feeling these today. If your back is bothering you, grab a phone, take a video, see what your form looks like.
Look in front of you in the push ups. If you’re looking down at the ground you’re probably going to end up rounding your back, we don’t want that. Look at a point 6 inches in front of you, keep your back nice and straight.
Keep your butt on the ground the whole time during the sit ups. You’re going to need to relax your core at the bottom of the sit up to do this. Your abs shouldn’t be completely flexed the whole time, you want to loosen them up and then tighten them when you are actually sitting up. This way you are going through the full range of motion and giving yourself momentum to get up.
Just like in the sit ups, don’t look down. If you’re looking down you’re probably rounding your back and not standing up all the way straight. Look out in front of you, keep your back straight, and stand up all the way.

There isn’t really anything to scale today, its all body weight 🙂
If it feels like too many reps you can add 1 to everything every round instead of 2.

Light weight tempo deadlifts: with a light weight do 3 seconds up, 3 seconds down. If it takes you less than 3 seconds, slow down, if it takes you more than 3 seconds do not speed up until the next rep. You want to go through the whole range of motion at the same speed.
Tempo Good mornings: same as the light weight tempo deadlifts except with no weight. Go nice and slow and focus on keeping everything solid.

Push ups:
Do these with your hands on a counter top or standing up against a wall. Think about keeping your hips straight the whole time.
Knee push ups: I would rather you not do these and work on keeping your body straight. If you are doing these REALLY focus on keeping your hips straight.

Sit ups:
Leg raises: during a leg raise, when your legs are straight up in the air, your lower back should be touching the floor. Its fine if your back is arched when your legs are on the floor (I’m pretty sure it has to be), but try not to have that arch through the entire movement.
Russian twist: do twice as many as sit ups. This is probably going to make keeping track of reps even harder 😉

Air squats:
Step ups: you can use a box or the first step of a staircase.
Box jumps: if you want to make things a little harder do as many box jumps as you do sit ups (less reps than air squats).

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