"Reverse push ups done on toes with feet under hips"
This is an advanced exercise that for most should not be attempted without proper preperation and training first. This exercise will work your entire body stretching, strengthening, and if done for enough reps or with enough intensity also your cardio. How many exercises can do that? It really fries the quads when ...done on the toes like this!
I will be covering this execise plus more in the newly added components of my workshop "BREAKING FREE FROM PAIN AND DYSFUNCTION EISCHENS YOGA AND MOBILITY WORKSHOP"
I will introduce you to ways in which you can bridge your yoga practice into your strength and conditioning practice for maximum benefits in minimal time.
Click the link below and sign up for the next workshop before spots are gone!
If you struggle to maintain good posture or experience back pain It could be some or all of these contributing factors.....
Tight abdominal or core musculature either from unbalanced workout...s for example excessive amounts of crunches etc. trying to get a six pack and then not performing the proper extension movements to keep the body balanced. It could also be sitting for extended periods of time in a hunched and flexed position like someone who sits at a desk all day. It cold be both. These possible factors will then cause the abdominal musculature to shorten and pull down on your rib cage causing your upper back to work extra hard to keep you upright. Due to this your back muscles then get tight, tired and begin to ache, also loosing their ability to maintain an upright posture, placing unnecessary load and stress on the joints and wasting energy overusing the muscles that are trying to hold you up. What individuals then tend to want to do , professional or otherwise, is address the area that is feeling the discomfort. In our example it is the back, which they will then perform excessive amounts of massage, stretching and or heat to. This may feel better at the moment but never addresses the root cause, which was potentially the tight abdominals. In fact the issue could be made worse by relaxing those back muscles via the massage and stretching allowing the tight abdominal muscles to pull your structure even futher out of alignment.
This kind of balaning act is going on constantly with every muscle in your body.
YOU MUST PRACTCE DAILY, ACTIVE ALIGNMENT FOR YOUR STRUCTURE TO MAINTAIN BALANCE, PREVENT BREAKDOWN AND PERFORM OPTIMALLY.
What's up guys!
I am a fan of High Frequency Training (HFT) and it is central to the Bodyweight Lifestyle philosophy. There are many benefit to frequent workouts and bodyweight training works exceptionally well for HFT. We will touch upon just a few today.
The average person looking to be fit and healthy doesn’t need to take a day off doing nothing.
We rest enough! Our lives are so easy compared to our ancestors, it’s ridiculous and we have become a shadow of our former selves. Adjustments to intensity and volume throughout the week. Sure. But for the average person, you don’t need a “rest” day. For a professional athlete or competitive power lifter who is beating up their body to compete and whose whole life is training, then you may need a rest day but even that should include some stretching and light exercise to facilitate recovery. In that aspect they don’t get a day off either. People get busy and life happens. If you take Thursday off and plan on coming in Friday but your daughter gets sick and you have to pick her up from school and then take her to the doctor and then tend to her for the evening etc., well then you’ve just lost a day to make yourself better. You are better off to just plan on training unless something gives you a damn good reason not to train that day. If that happens, you would be wise to at least do a few calisthenic movements to get the blood pumping a bit and mobilize and stretch the body. The key is learning to “ride the wave” of intensity and learn to adjust your training based on your body, how you are feeling, how much time you have that day to train, what else is going on that day in your life etc.. This is an art and takes time but once mastered you’ll never have a bad workout again. Your training should serve you and make you feel better and perform better in life and help provide you with more “balance” which given the day and activities, your workout should change to fit your needs and give you what your mind and body is needing that day to create balance and get better.
Helpful concepts of daily training:
Alternate type of exercise - Strength one day, cardiovascular the next. I prefer to get a bit of both every time I train just vary which one gets more attention.
Change sets and reps used - High reps one day with lots of volume, low reps looking for strong contractions the next.
Alter intensity and duration - Some days go all out and use intensity techniques such as rest-pause, drop sets etc. training for an hour or longer, others just work on feeling the stretch and contraction in the target muscles groups and don’t go anywhere near failure. Work on stretching out and getting the blood flowing and heart and lungs going a bit. I like to call these “priming workouts”. They help to keep the ball rolling and speed recovery and “prime” the body for the next days more intense training.)
Perform movements that strengthen and stretch the body in new ways - Performing crawling and climbing movements rather than standard push ups and pull ups etc.
Providing you are changing things up daily you needn't worry much about “over training” which is actually hard to do and most people don’t work hard enough to have that happen. There may be an adaptation period for a few weeks while you adjust to more frequent workouts but after that you will be good to go. If IF you get a super solid week of training in, you may take a rest day. You better earn it though! Even so as I said before you would be wise to do a few light exercises to facilitate recovery so you can be ready to get back at it! Keep in mind these are just a few suggestions and there are many ways you can alter your training so it doesn’t become stale and you can keep progressing.
Don’t give yourself an excuse to pass up an opportunity to get better!
SHUT UP AND TRAIN! ;-)
P.S. Be sure to check out this link www.bodyweightlifestyle.com/index.php/workshops for my my upcoming Yoga workshop "Breaking Free From Pain and Dysfuntion" Saturday April 26th at Desoto Strength and Conditioning!