Remember, no workout at the track today, unless you call some friends to do it together. Do this one at home.
Warmup with 60 seconds each of:
Plank
Reverse Plank
Hollow Position
Superman
5 minutes of squat therapy against a wall.
Workout(for time):
20 squats
Max reps Pushups
20 Walking Lunges
Max Reps Pushups
20 Straight Leg Raises
Max Reps Pushups
For the walking lunge, the knee of the trailing leg must touch(touch, not hit) the ground.
Post time and number of pushups completed for each set to comments.
Coach Rip shows the application of the squat to actually lifting an external load. Pardon the occasional four-letter word.
5:48 20 push-up each round first round normal other two on knees. A question about the video. Would you rather us be rising from the butt with a slightly bent over back like he says is okay until you have weights or keeping our chest parallel with a wall like in squat therapy and not be doing exactly the whole rising from you butt thingy? -Laura
ReplyDeleteExcellent question!
ReplyDeleteThe point Rip is trying to make is that the squat is driven from the hips, from what's called the 'Posterior Chain,' your hamstrings and glutes. He's willing to forgive a little bit if the athlete sacrifices back angle at the beginning, because when you put an actual barbell on the person's back that usually stops happening.
The purpose of the wall squat is similar, in that it encourages you to keep your weight back on your heels and your knees out, thereby putting the effort in the hams/glutes. Doing an actual squat with your back totally vertical is impossible, the wall squat is just a reminder of good technique. Try to drive from the hips even at the wall.