Morning Strength and Flexibility rituals

[Too Tall]

Ahh getups are so devilish. Nice.

Been a long time, been a long 12 months of this and that, started back into kettle bells. Get ups and swings repeat often soon to be followed by presses and snatches. Might even get back on the bike come Spring been way to long since I turned a pedal.

[Tom]

Starting from less than zero. You'll laugh. Old fashioned situps, both shoulder blades contact floor full stop for a count and roll up slow, back down slow. I'm up to where I can do 75 every morning. Yay. I stretch hip flexors, lower back, quadriceps and calves. That's about it.

I told you, I'm starting from less than zero.

[Too Tall]

Go comment on the thursday grump thread so I can give you pushups ;)
That's a good start.

Starting from less than zero. You'll laugh. Old fashioned situps, both shoulder blades contact floor full stop for a count and roll up slow, back down slow. I'm up to where I can do 75 every morning. Yay. I stretch hip flexors, lower back, quadriceps and calves. That's about it.

I told you, I'm starting from less than zero.

[WadePatton]

...
I told you, I'm starting from less than zero.

One can only ever start where he is.


GO4IT!

[billrick]

My morning routine, post run:

1. Push Ups
2. Sit ups
3. Glute Bridges
4. Goblet Squats
5. Lunge Stretch
6. Birddogs
7. Crabwalk
8. Pidgeon pose
9. Childs pose

Pre-bedtime routine is the foam roller. Ahh.

[znfdl]

1/2 hour to an hour of Ashtanga based Vinyasa yoga.

Tom, you should do a little research on the benefits of various plank positions versus sit-ups.

[Too Tall]

Big fan here. Go for it znfndl. Let's see some of your fav. planks. I'll start
Two Point Plank:
Two-Point-Plank.jpg

1/2 hour to an hour of Ashtanga based Vinyasa yoga.

Tom, you should do a little research on the benefits of various plank positions versus sit-ups.

[dashDustin]

If I could only do one thing it would be good old squats.

I did squats last year mixed w/ low cadence grind sessions on the trainer. My left quadricep went numb and stayed numb. It finally got feeling back once the season started and I stopped the squats. Weird.

[Lionel]

Big fan here. Go for it znfndl. Let's see some of your fav. planks. I'll start
Two Point Plank:
Two-Point-Plank.jpg

Can you guys do this ? Looks like a girl exercise. In all fairness I can probably hold it at least 5 secs ;-)

[znfdl]

Big fan here. Go for it znfndl. Let's see some of your fav. planks. I'll start
Two Point Plank:
Two-Point-Plank.jpg

I like the side plank star and the plank with a donkey kick

[Too Tall]

Nice, the side star is a new one. Frick man that's hard.

[znfdl]

Nice, the side star is a new one. Frick man that's hard.

If you are flexible, or have long arms, you should be able to grab your toe on the raised foot.

[billrick]

you should do a little research on the benefits of various plank positions versus sit-ups.

Thanks guys. Hmm, looks like I can turn my Birddog into a Two Point Plank once my conditioning improves. This routine is fairly new for me, building up core and hip strength. Still early in the curve.

[Lionel]

Thanks to vSalon, this morning I did some "core work". This is not pretty, I am basically starting at 0.... Was able to hold a basic plank for about 20sec, 3 reps, 3x10 crunches. Push ups, well I am even able to make 2 so I did the girly version with the knees on the floor.... 3x10.

At least I know where I stand.

[znfdl]

Thanks to vSalon, this morning I did some "core work". This is not pretty, I am basically starting at 0.... Was able to hold a basic plank for about 20sec, 3 reps, 3x10 crunches. Push ups, well I am even able to make 2 so I did the girly version with the knees on the floor.... 3x10.

At least I know where I stand.

Lionel, here is a great video to start with, as it will help you do a plank and pushup properly.

[dogrange]

Big fan here. Go for it znfndl. Let's see some of your fav. planks. I'll start
Two Point Plank:
Two-Point-Plank.jpg

Here is my favorite "plank", the clutch flag.

550199_10150638582704149_205151489148_9109203_431394177_n.jpg

[Too Tall]

What club do you dance at? Are the tips good? ;)

I'm adding THE WHEEL. You know...it is a stupid wheel with two handles. My "goal" is from standing to extend full plank and return to standing and ONLY becuase my best pals wife can do it. It's going to freakin' eat my lunch but I'm determined.

Here is my favorite "plank", the clutch flag.

550199_10150638582704149_205151489148_9109203_431394177_n.jpg

[SeanEasley]

I like the side plank star and the plank with a donkey kick

that star plank looks interesting.

One variation that I've been doing recently and also giving to some patients who can handle it is side plank but while working a body blade overhead with the upward arm.

Yes, requires getting a body blade but they don't take much room and man are they good for your shoulders. Using it with the free arm while you are doing static planks is nice because it introduces some vibration down through the arm, into the whole body which is really good for core work. Just keep it moving in any direction for 30-45 seconds while you maintain the plank. killer

[Too Tall]

Sean you scare me a little. I've been doing front squats after work. Totally winging it by lifting my bench press bar/weights off their rack, chest it and doing 5X5. I'm using the classic olympic hand hold not that crazy body builder "cross your arms" deal which looks sketchy. Sean you can tell me???? Feet angled out about 30 degrees feels right....otherwise I know how to do full squats which have not changed since dirt was invented ;)