Monday, August 20, 2018

Goth WOD #4 - Lovely Bones

Goth WOD (Workout Of Day)
This is put together by myself. I'll have a full explanation below, along with a picture. These are intended to be a HIIT and weightlifting workout. If you are new to working out or aren't sure about a certain exercise, ask someone at your gym if they can demonstrate. Most gyms have instructors or people who can help you out. Also, these are common so you should be able to youtube them. Drink lots of water. Look for the #GothWOD and #BatFit hashtags!


Lovely Bones

Warm Up - Stretch, 2 min vigorous cardio, etc.  5-10 minutes.

1000m Row - Use a rowing machine and row for 1000m.  5-6 minutes.


3 Rounds
10 Air Squats
10 Box Jumps
10 High Knees

AMRAP Hollow Body & Superman - Remember AMRAP indicates 8 rounds of 20 sec work and 10 sec break.  It takes 4 minutes.  A hollow body hold is done on your back.  You lift your legs about 12 inches off the ground while lifting your head and shoulders off the ground.  Your back and butt should be flat on the ground.  Hold this position.  Yes, there are variations.   A superman hold is done on your stomach.  Lift your legs off the ground and squeeze your butt (it will help you keep your legs up).  Lift your head and upper chest off the ground.  Hold this position.
Hollow body
Superman


5 rep max Back Squat - A back squat is a weighted squat with a barbell held along your back shoulders.  Start either with a piece of PVC pipe or a plain barbell to practice the move with minimal weight.  Your feet should be shoulder width apart and facing forward.  Keep your knees in-line with your movement.  Don't let them collapse inward - this is NOT good for you.  It's important to note that this is a strong position.  You'll probably surprise yourself with how much you can squat if you're new to this.  This will take you about 20 minutes or so.

Start off with 10 back squats with just the barbell.  Make sure your go down into a proper squat and end it by fully standing upright.  Add 10lbs to each end of your barbell and do another 10 squats.  Keep adding weight and squatting.  Take your time and don't be afraid to take a break for a minute or two.  In fact, breaks are encouraged the higher your barbell weight is.  When it comes to back squats, ASK FOR ASSISTANCE.  You really want to be nit-picky on technique.  You will want to know how to rack and unrack your barbell, foot position, hand position, and movement technique.

Watch the video.



30sec x 5 Plank - A plank position is pretty much like the top position of a push up.  Technically, you're supposed to be holding a hollow body position (so your core is fully engaged) when you're at that top position of a push up.  Hands should be directly under the shoulders and your legs are tightly held together.   For this exercise, go 30 seconds plank, then 30 seconds break...5 times.  It will take 5 minutes.
plank position

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