Everybody wants to do the sexy things. You know the moves that exhibit grace, power, and sheer strength. Well maybe not everybody, but everybody who knows about the sexy moves wants to do them. Not only that, they want to perform them with beauty and excellence. You know, like the advanced athletes they have watched perform them. (Note: my sexy movements are cleans, pull-ups, and kipping toes to bar. Now you know, you're not alone. I am included as an everybody!) Now that we've got that fact established, let us address the primary issue that arises from this desire. But first, look at this beautiful hang clean work: Oh, Miranda makes it look so easy and graceful! But I digress, on to the issue. The thing about the sexy movements is that they are complex movements. You need to execute proper muscle engagement and movement patterns. So if you don't have a solid foundation of lifting then jumping into cleans is asking to build deficits and compensations right from the start. Granted, this is not true of all athletes but why take the risk? What is the urgency? Why not take a more conservative route and know you are building a solid foundation? A foundation that will set you up for long-term success. In the case of the clean it makes more sense to start with the front squat than jumping into the clean. The mechanics of the front squat translate directly into the clean. This is a safe and practical way to build proper movement patterns, muscle memory (so that you aren't thinking about how to move when the weights get heavy), and strength. Then, when you transition to the more complex movement, you will have less to be thinking about when moving the weight. The fact is that you can do the sexy movements, you just need to be willing to be patient and tackle things as a progression! This will serve you better in the long run - diminishing the opportunity for deficiencies and injury. Plus, what's the point in doing the sexy movements if you just look like a train wreck doing them (and are slowly breaking your body down through bad movement instead of building it up)? Look beautiful and be a Miranda, not these poor people:
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Front Squat: 5x5
AMRAP in 20 minutes: 5 Push-ups 25 Kettlebell Swings 10 Ring Rows, as horizontal as possible 50 Double Unders Lean in and listen to me closely. Listen very closely. You will not want to miss what I have to say.
You are making a big mistake. Why? Well, because you keep telling yourself that you'll come get training when you're in better shape. Once you don't have to worry about what other people will think when you walk in the garage. 'Cause we all know every single set of eyes will be staring at you and, dare I say, judging your level of fitness before you even step out of your car. So you keep trying the same old tricks to get yourself in "good enough" shape to feel comfortable showing up. But guess what? Nobody cares. Nobody is going to judge you (and quite frankly if they do then they don't belong in the garage anyway!). Don't hear me saying nobody cares about you as a person, because we do, immensely! What we don't care about is how fit you are. What's it to me if you can run a 6:45 mile or if you're doing good to finish it in 12:30? It's nothing to me. Why? Because absolutely everyone's journey looks different. Every. Single. One. And the truth is we all have to start somewhere. So, quit putting off showing up and get that pretty little bottom of yours in here! We want you here! We want to celebrate your journey and all the sweet triumphs that you're going to experience along the way. Don't let where you think you are in comparison to others keep that joy from us! Don't you dare do that! Get it? Got it? Good! Now message me about jumping in! I can't wait to see you and journey with you!! If you ask an average woman what her biggest weakness is (aside from chocolate), she will likely say, "my upper body." Women tend to have naturally stronger bottom halves than top halves. Which naturally means that most women cannot perform perfect, strict push-ups. . .especially if you add any type of volume. However most people surmise this is solely based on weakness in the arms. This is not true. The push-up is a movement that engages multiple joints and muscles to successfully execute, it is not just about the arms.
So where is the true deficiency? In the beginning the number one weak spot is actually the abdominal muscles or, as we all call it, the core. These muscles work together to hold your back in a rigid line as you descend from the top and then press back up into a plank position. This is super important as they brace and protect your spine from injury. While it is unlikely to become injured from push-ups, learning to engage your core muscles in this movement translates into successful engagement in other more complex and injury prone movements. In addition to using your abdominal muscles to hold that rigid line, you will also find your gluteal muscles and quadriceps working to hold that stable line. Let's return to our abdominal muscles, since these are our first line of engagement - they must be activated prior to any pressing or descent take place so naturally we should begin our push-up work here. In other words, if you want awesome sauce push-ups the best thing you can do is put in some time doing plank work. The great part about planks is that planking has to be one of the easiest things to do without being in the gym! Do you have a show you watch at night? Do a 8-10 minute plank routine during it. It is really that simple. The added bonus is that a natural byproduct of planking is that it strengthens your shoulders. The next primary layer in creating stability and power for push-ups. So next time you're watching your favorite show or plopped down for a movie, try 2 rounds of this: 0:30 Front Plank 0:30 Rest 0:30 Left Plank 0:30 Rest 0:30 Front Plank 0:30 Rest 0:30 Right Plank 0:30 Rest As it becomes progressively easier you may lengthen your holds - ultimately working up to 1:00 holds. You can also switch up your movements. Add in some reverse planks or superman holds - both great for getting those glutes engaged or some low planks - super beneficial for helping you in the bottom of the push-up. You can take it to the bank. . .this is the simplest and most efficient way toward becoming a boss at beautifully executed strict push-ups! Are you still working on fueling yourself for your day and not just your workout?! Have you been intentional about cutting back your sugar intake? If you aren't already cutting sugar you should give it a shot. Not only will your brain function with higher clarity, but you will likely see a direct correlation to a decrease in sugar and a decrease in inches around your waist. Oh my, right?!
Ok, but for reals, are you overwhelmed by cutting sugar? Start with this simple technique. Cut back your processed foods. When you diminish the number of processed items you eat you automatically kick unhealthy sugars out of your diet! The simplest way to go about doing this is to not shop the aisles of your grocery store. If you do, try to minimize the amount of products you are buying in the aisles and don't build any of your meals around aisle foods. It feels challenging at first, but you will find yourself eating less junk and more natural goodness (think fruits and vegetables, nuts and seeds, meats and dairy if you dare - which I do). Give it a shot! I dare you. Besides, what have you got to lose? Except maybe a sugar addiction and a few pounds. Hehe. 800 meter Jog
*completed at 60-70% capacity Mobility Super Squat Sequence Smash and Floss - hammies, quads, calves Downward Facing Dog Shoulder opener on bar or box Shoulder opener sequence with bands 3-5 minutes on foam roller 800 meter Jog *completed at 60-70% capacity |
AuthorMy name is Tiffany and I am the owner and trainer at Frank Fitness, a garage gym. I provide workouts to increase/maintain cardiovascular wellness and build strength. My goal is to help athletes maintain life-long wellness. Archives
January 2018
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