- Tell your friends about our 21 Day ‘Tone from Home’ Challenge! The ladies in the LocoFam will see the ad on FB and the Gram, if you haven’t already. This is our online coaching program for non-members (for the level of service you’re getting right now, it costs close to $400/month)!
- The new Zoom link (as of 4/6) for live WODs is here, so save this link/page if you’re going to be tuned in LIVE.
- A schedule of Social(ly Distant) Events for the month of April has been released- click here to check it out!
WOD 04/10/2020
Zoom WOD (Live at 9am)
BRIEF
Today we have sets for QUALITY– including Glute Bridges, Rows, and Straddle Pulses. These movements are all about activation and engaging the right muscles, the right way. Stay focused, and move smoothly and consistently, taking rest between movements as need in order to keep the quality very high.
A pause (1 sec) at the top of your reps will go a long way. Add weight to the glute bridges to get some extra glute work in! Use something that can settle well on your hips — backpack, sandbag, or small duffel bag/luggage, etc. For the Row, squeeze your scaps/back together at the top to maximize the movement.
The Straddle Pulses will be new for most, and awkward for almost everyone. Focus on lower ab activation as you slightly raise your feet off the ground. Pressing your hands into the ground (hard) also helps.
WARMUP
3 high quality sets:
•12 Glute Bridge Marches
•10 Prisoner Rotations
•10 Static Lat Activations
•20 sec Front Leaning Rest
For Lat Activations, use a band if you have it. Otherwise, have a partner provide resistance, or do a static contraction against an object.
WORKOUT
6-8 Sets:
•15 Glute Bridges
•12 Inverted Rows
•10 Seated Leg Lifts/Straddle Pulses
ACCESSORY – Balance/Handstand Practice
Perfect, conscious practice makes perfect. Focus on building body awareness, particularly in the hips, as you kick up into the handstand. Wherever your hips go, your body will follow. Squeeze your glutes so your core stays in the right position- over your shoulders so you remain stable. Feel your hands and your fingers as they push into the ground the same way as your toes do while standing. Keeping the shoulders actively pushing against the ground will also help to keep you balanced.
The goal here is to work BALANCE, so don’t fatigue yourself by trying to get as much time as possible accumulated… think QUALITY. Feel the positions out, and get comfortable.
10 minutes of:
Freestanding HS practice (forearms supported)
OR
Handstand against wall
OR
Piked HS Hold
Demo Videos
Glute Bridge March:
https://www.youtube.com/watch?v=STT1n8lWvfU
Prisoner Rotations:
https://www.youtube.com/watch?v=kn4MfZsiwvI
Front Leaning Rest:
https://www.youtube.com/watch?v=KOERfj4QPtk
Glute Bridges:
https://www.youtube.com/watch?v=b6hV2AP6rkA
Inverted Rows:
https://www.youtube.com/watch?v=NWbA6gZQKHQ
Straddle Pulses:
https://www.youtube.com/watch?v=7MNNGqec0Dc
Seated Leg Lifts:
https://www.youtube.com/watch?v=sBhQxMfpuJU
Supine Knee Raises:
https://www.youtube.com/watch?v=aK8Rm_tv3WM
Freestanding HS:
https://www.youtube.com/watch?v=E2s-D009x6E
Wall Handstand:
https://www.youtube.com/watch?v=j7QMn9O_5vA
Piked HS Hold:
https://www.youtube.com/watch?v=oogRgqNa6MI
