Just to get the obvious question out of the way: I have ZERO idea why the Copenhagen Side Plank is called what it is. My educated guess is it’s not because it was popularized in Detroit.
In THIS article, though, via Carl Valle, he notes the origin of the exercise is a bit of a mystery, but that the Danes have most of the acclaim directed toward them because they’re the ones responsible for much of the most recent research on groin injuries in sport.
Regular plain ol’ side planks – you know, the ones you see Karen or Jim perform at your local gym – are fine. There’s indeed a myriad of efficacious uses for the exercise; especially for those dealing with chronic low back pain.
The world’s most renowned low back researcher, Dr. Stuart McGill, has belabored this point for the better part of the past two decades, most notably in his seminal books Low Back Disorders, Ultimate Back Fitness & Performance, and, for the TL;DR crowd, Back Mechanic.
In Short: The side plank provides a splendid opportunity to target the lateral obliques and quadratus lumborum in an ISOMETRIC fashion. Much of McGill’s research backs up the idea that isometric exercises to enhance muscular endurance are in favor over dynamic, more traditional strength & conditioning exercises in improving spinal stiffness and stability.
Too, because there are two sides of the body – left and right (SPOILER ALERT) – using the standard side plank to compare discrepancies between both sides is a powerful assessment tool.
If someone can smoke their left side, yet can barely perform ten seconds on their right without breaking form…
…it may provide some important information and a pertinent starting point in terms of rehab.
That said.
I’m not a fan of plank variations that go on and on and on and on.
I don’t have enough eye rolls to give for people who “brag” about their insane five-minute planks holds.
First off: No one gives two flying fucks about a five-minute plank hold. You may as well brag about your ability to perform a cartwheel, or, I don’t know, your proficiency in long division.
Seriously, no one cares.
Secondly, most people’s form turns into utter garbage after the 60 second mark and with it…
…all benefits of the exercise.
I much prefer to make plank variations more challenging than just tacking on time for the sake of more time.
Oh, Hello Copenhagen Side Plank(s)
NOTE: In addition to the link provided above, I’d also encourage you to check out THIS article from Nick Tumminello if you want to partake in a deeper dive in just how badass Copenhagen Side Planks are.
Just as a heads up, not only are they great for people with low back pain but they’re also fantastic for:
Adductor strengthening (if you work with athletes, especially hockey & soccer players, this is key).
Knee strengthening (I actually use Copenhagens a lot with clients attempting to work around knee pain. Much of this ties in with strengthening the adductors)
There’s a bevy of variations to consider here, but two of my go to’s are highlighted in the video above.
1. Copenhagen Side Plank w/ Leg Lift
There’s really nothing fancy here. As is the case with any plank variation, think: Abs on, glutes on. From there don’t just think about haphazardly lifting the bottom leg towards the top.
Do that.
But ALSO think about driving or pushing the knee of the top leg INTO the bench or table.
At the top SQUEEZE your knees together, hard.
And then CONTROL the lowering portion.
2. Copenhagen Side Plank w/ Low Leg Driver
Take all the cues from above and now bend the knee of the bottom leg 90 degrees and then move the same leg into hip flexion/extension; without allowing your pelvis to lower or dip.
Tip: if you want to keep yourself honest, place something like a glass of water or yoga block underneath the bottom leg. If at any point your leg knocks over “the thing,” you suck at life and should be ashamed of yourself.
Basically you’ve besmirched your family name.
150 points from Gryfindor.
Tip #2: Many articles advocate for trainees to place the ankle (of the top leg) on the table or bench, so that the legs are completely straight. I’m not a fan of this because it places a lot of unnecessary strain on the medial component of the knee out of the gate.
Notice in the video how my knee is supported by the table?
Start there.
You can progress to less “support” as you gain more proficiency with the exercise.
First of all, the mere thought of even calling myself something like that invokes an immediate gag reflex. But more to the point I am not nearly creative enough to fall into that camp.
I mean, a true fitness influencer would have used any of the following titles to lure you in:
“187 Goblet Squat Variations That I Made Up on a Wednesday”
“The Keto Guide to Goblet Squats”
“4 Maybe New to You Goblet Squat Variations (You Can Perform With a Chainsaw)”
All that said, I’m a firm believer that training doesn’t always have to be a circus show. Sure, it behooves us to add a little variety and pizzazz into the mix – I.e., chainsaws? blindfolds? unstable surface? chains? a black bear? – but for most people, most of the time, what yields the best results are sticking with exercises that:
Are user friendly and easily reproducible.
Don’t require a bevy of speciality equipment and/or signing a liability waiver to perform.
Provide carryover other than garnering “likes” on social media.
I don’t know, maybe it’s because I’m a bit old school and am kinda-sorta set in my ways, but for me and my money, the best exercises are the ones that are monotonously boring.
To that end, since we’re all sequestered and training at home and likely doing all we can to NOT toss our faces into a brick wall from too much monotony, below are a handful of Goblet Squat variations – that, for the record, can be performed with either a kettlebell or dumbbell – I tend to default to with my own programming (and that of my clients/athletes).
1. Goblet Squat w/ Lowering
Let’s be honest: It’s a bicep curl. The “lowering” part is a bicep curl.
However, WHY I like adding in the bicep curl may surprise you.
Rather, I like how it forces you to OWN the bottom position of the squat. I find a lot of trainees tend to “relax” in the hole and either end up losing their spine position or just “hang out” on their passive restraints (ligaments and tendons). With the lowering component the idea is that they have to remain ON throughout the motion.
There’s a bit more of a mind-body connection which I find is beneficial for many.
SIDE NOTE: As you can see, my 3-year old in the background is super impressed.
2. Goblet Squat w/ Pulse
I got this one from Dan John years ago and it’s a sneaky little fucker.
The limiting factor, of course. will be shoulder endurance so err on the side of conservative when selecting a load to use.
That said, the main benefit of this variation is targeting the anterior core. Similar to above, the idea is to OWN the hole and pressing the KB out in front of the body forces you to fire your core to a very high degree.
It also forces a bit of weight shift (back), which allows for a bit of “settling” into the squat to occur. Be PURPOSEFUL with pulse part; it shouldn’t be a quick jolt back and forth.
3. Squat w/ Overhead Press
I’m just going to come right out and say it: This one suuuuuuuuuuuucks.
I picked this one up from Dr. Quinn Henoch of Clinical Athlete a few years ago when listening to him present, and was slapped in the face with intrigue when he mentioned he liked this variation to help with grooving thoracic extension with his athletes.
Once I tried it the lightbulb went off.
Try it.
You’ll get it too.
4. Goblet Kickstand Squat
Also known as a “B-Stance” Squat, all we’re accomplishing here is getting more acquainted with asymmetry and using it to our advantage. I’ve written more on my stance with regards to asymmetry in the past and you can check it out HERE.
TLDR: Asymmetry is normal. You’re going to live.
I like this variation because:
Everyone is a bit different – anthropometically speaking – and for many, experimenting with asymmetrical stances is a splendid way to help make the squat feel more comfortable.
I also view this as “fake single leg training” in that we can overload one limb over the other while not taking balance out of the equation (which can be a limiting factor for some).
I’m excited to announce my new CORE @ Home platform.
I’ve spent the last several weeks working with my boy Alex from Copter Labs to develop a resource which will allow me to send weekly workouts to your living room.
It’s Free(ish)
Many of us have been forced to workout from home the last several weeks and depending on who are are, how inventive you are, and what kind of access to equipment you have the experience can range from “hey this isn’t so bad” to “OMG I’d rather jump into a shark’s mouth.”
For some it’s been an opportunity to tap into their inner McGyver and conjure up some unique and interesting exercise routines.
However, for others (and I suspect the bulk of people fall into this camp), it’s been an opportunity to want to toss your face into a brick wall. I mean, there’s only so many things you can perform with a few bands, a smattering of kettlebells, a rubber ducky, and a roll of duct tape.
Workouts can turn stale and monotonous very quickly (if they haven’t already).
Well, let me do the thinking for you.
CORE @ Home is designed to deliver quick, effective, and fun workouts on a weekly basis that pretty much anyone can partake in.
The Requirements
– If you’re currently injured or have a unique injury history that needs to be taken into consideration you’re probably better off hiring someone to write individualized programs for you. These workouts are meant to be followed by the masses and have a more broad appeal and reach.
– You have to have access to the following equipment:
Bands
Kettlebells and/or dumbbells
Suspension trainer (TRX, Jungle Gym, etc)
A chainsaw (don’t ask)
And that’s pretty much it.
The Deets
There are two ways to experience CORE @ Home.
1. Free Workouts
Go HERE and click the “Want the Free Videos?” link at the bottom of the page.
You’ll enter your email, choose a password, and each week you’ll have access to one of the videos.
2. “All In” Access
Go HERE and click the big “Join Now” icon, where you receive access to THREE workouts per week (or 12 workouts per month).
Enter the pertinent info and BOOM…you”re in.
Each workout is divided into three sections: Athlete —> Build —> Condition.
The “Athlete” Section has you doing something athletic: simple jumping, skipping, and hopping drills.
The “Build” Section is the meat & potatoes and is designed to emulate more of a traditional program based around paired exercises or supersets. Think: squats, rows, pushes, carries, and the link.
The “Condition” Section is more or less what the name implies: conditioning (I.e., make you hate life).
All workouts are designed to be complete in 30-40 minutes and includes a complete warm-up prior.
Join Now
If you’re someone looking for direction and just want someone else to tell you what to do, CORE @ Home should fit the bill nicely. Too, as we progress forward and people begin to gain access to their regular gyms (or start to build more robust home gyms) this platform will “evolve” to reflect that.
My wife and I packed our shit (and Julian) into our car last Saturday night and took off for Florida early Sunday morning. It took us three hours on the dot to get from Boston to NYC.
And then we went 55 MPH across the GW Bridge (when normally a Hobbit walking to Mordor is faster)
In all we drove eleven hours on the first leg with a pitstop in Fayetteville, NC for a sleep break. We were up early again Monday morning and on the road by 7 AM to complete the last nine hour leg to Jensen Beach.
We arrived at 4:15 PM and Lisa was in the hot tub by 4:45 (not exaggerating).
Not to downplay anything, but if (and this is a BIG if) there’s a silver lining to any part of this pandemic it’s that traveling on the highways has never been more pleasant.
As I type these words I’m sitting poolside with my chill, deep house mix playing and Julian out cold taking his nap. We’re still doing the respectful thing and practicing good social distancing hygiene, but damn it’s waaaaaay easier to do with a pool (and a Grandma) in the mix.
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Rule #1 of coaching:
It’s about your client, not you.
Just because YOU like to squat, deadlift, OH press, flip tires, take a spin class while going keto…
…doesn’t mean your client(s) will be successful with it as well.
Cater to THEIR injury history, ability level & goals.
I’m sure all of my colleagues across the USA (and world) can commiserate with this article. Shout-out to my good friends Steve & Lindsay Bergeron of AMP Fitness who helped contribute to this article.
If you’re like me you want nothing more than to tell it to stfuuuuuuuuu.
My wife and I were practicing some aggressive quarantining the past several weeks here in Boston, but reached our breaking point.
About a week and a half ago she turns to me and says, and I’m paraphrasing here (but not really): “Fuck this shit, why don’t we drive down to my mom’s place in Florida? At least there we’ll have access to a yard, a swimming pool, and a grandma.”
So we packed our car and made the 21+ hour drive in two days; toddler in tow (he did amazingly well. Thank you The Croods).
We arrived at 4:15 PM yesterday and were in the pool and hot tub by 4:45.
#grandmashouserules.
The Real Reason For This Post (Not That My Travel Shenanigans Aren’t Thrilling to You)
Speaking of the lockdown…
…I’ve actually been spending much of it catching up on some reading. Personally, I’ve been re-reading a bunch of Kurt Vonnegut novels
I just finished both Mother Night and Slaugherhouse-Five (which I haven’t read since 2002).
However, I realize not everyone is a Vonnegut fan and he certainly hasn’t got anything of value to add to the world of online coaching. So it goes.
If you’re looking for a great read while we’re all practicing social distancing, I want to send you a free paperback book.
It’s pretty obvious that online training is going to grow huge as trainers and gyms adjust to our new reality. But there’s always a lot of uncertainty when we’re changing how we approach our career as fit pros. You can remove that uncertainty today—by ordering this simple step-by-step guide from my friend Jonathan Goodman, founder of the Online Trainer Academy and master of the digital fitness market.
Not only that, but this guide—with over 25,000 copies already in print that sells for $19.99 on Amazon—can be yours FREE today.
(and when you order, you’ll get the audiobook and Ebook free as well!)
If you…
are just starting out online
are struggling to grow your online coaching business
have a PASSION for fitness or nutrition, but don’t know how this online thing works
want to build an unbreakable fitness/nutrition business that will THRIVE even in turbulent times
Then the Wealthy Fit Pro’s Guide to Online Training can help you.
Here’s a snippet of what you’ll learn:
-How to choose your online fitness business model (pg. 13) -How to identify and market to your ideal client (pg. 51) -Savvy PRICING and PACKAGING strategies, so you get paid what you’re worth (pg. 67).
-How building a set of pecs that can cut diamonds will yield more client retention (pg. I’m just kidding). -Smart client onboarding and remote assessment techniques (pg. 85) -The tech you need to DELIVER WORLD CLASS RESULTS (p.103)
There’s no one in the industry I trust more than Jonathan on the topic of online coaching. He and his team at the Online Trainer Academy have helped countless fitness professionals scale their businesses and/or build new ones from scratch.
I’ve benefitted myself from their expertise and insights, and I think you can too.
Six weeks of being sequestered in a cramped Boston apartment has taken its toll.
My wife and I have decided to pack the car and make the drive to Florida this weekend to stay at her mother’s house. The prospect of having access to a yard, swimming pool, and a grandma are just too enticing.
Now, the longest I’ve ever driven a car is six hours from Boston to my hometown in New York. The drive from Boston to Jensen Beach, Florida is 22+ hours.
And this is with a toddler in tow.
What the hell am I thinking??
(Any Audible recommendations? Cocaine maybe?)
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Someone tells me I look lean I’m feeling pretty good about myself.
For those of us who are creatures of habit, especially if part of your daily routine is heading to the gym, the past several weeks have suuuuuuuuuuuucked.
This is a great read from Chris on how to better handle our anxiety during this trying time.
On a scale of 1 to NASCAR they’re not very exciting. They’re not exciting to perform, much less write about. You think I want to sit here and write about push-ups?
I can think of a litany of things I’d rather write about:
Standing in line at the Post Office.
Rugs.
Buying socks.
Attending another kid’s clarinet recital.
Alas, given the pickle we’re all in at the moment (everyone’s training at home with access to minimal equipment) and the tsunami of push-up tutorials and variations making my eyes bleed on social media I felt it prudent to add my quick two-cents on the topic.
As much as I may bellyache on the push-up I’m actually a huge fan.
There’s a bevy of benefits.
They’re one of the more user-friendly exercises out there, require no equipment other than your body, can be easily progressed or regressed depending on the needs and ability level of the person performing them, are gluten free, and, maybe most important of all, have a superb carry-over to both everyday and athletic pursuits.
I’ve been coaching people for 18+ years and I have yet to come across a client/athlete who’s improved their efficacy in performing a push-up and not seeing a noticeable improvement in their ability to execute sexier lifts like squats, deadlifts, you pick.
A push-up done well improves lumbo-pelvic control (canister position or stacked joints) which then helps with force transference which then helps with…E.V.E.R.Y.T.H.I.N.G.
Poor Torso Position:Lower back arching, anterior pelvic tilt (porn star). Thanks to the folks at Mark Fisher Fitness for the porn star analogy.
But this isn’t even the main mistake I want to point out.
Everyone points this one out and I am wowing no one here.
Here’s the One I Wanted to Point Out
Performing them with pants on.
Why?
What’s the benefit of wearing pants?
Tell me.
TELL ME!!
Okay, the REAL Thing I Wanted to Point Out
Another bonafide benefit of the push-up is it’s proclivity to bolster one’s overall shoulder health.
Sometimes (but really almost always) whenever someone comes to CORE to work with me in person due to a shoulder that hates them, I’ll watch him or her perform a push-up and I’ll inevitably see this:
Other than the obligatory game of connect the dots you could play with the “beauty” marks on my back, what do you see?
SPOILER: Two shoulder blades that are glued together.
THIS is the mistake I see most people make. The (in)ability of the shoulder blades to upwardly rotate and move around the ribcage.
The shoulder blades are meant to move. This cementing effect can spell trouble:
Overactive rhomboids, which feeds into scapular downward rotation syndrome.
Ligaments of anterior shoulder capsule become lax and are more prone to injury.
A part of my soul dies.
Instead, what I prefer to see is something like this:
(Kudos to my wife for the Stanley Kubrick’esq camera work).
The subtle “plus,” or protraction (pushing fully away) at the top of the push-up is MONEY for Serratus Anterior activation which then helps nudge the scapula into upward rotation (as well as abduction).
The result is a proper push-up and most likely a pair of shoulders that will feel infinitely better.
If I had to choose a Mt. Rushmore of people who are badass at push-ups it would go:
Rocky
He-Man
T-1000
Meghan Callaway
Just like her previous product – The Ultimate Pull-Up Program – Meghan leaves no stone unturned with regards to innovative ways to train the push-up.
Whether you’re a newbie or seasoned pro you will be challenged by this program. And, if you’re a fitness professional you’ll pick up a ton of ideas when it comes to programming.
It’s on sale this week at $50 off the regular price…HERE.
For an amuse bouche of some of the variations Meghan covers in her program check out her guest post below.
5 Advanced Push-Up Variations You Might Not Have Tried
Push-ups are one of my favorite exercises.
Not just bodyweight exercises.
ALL exercises.
Push-ups are versatile and effective, and are certainly not boring. Push-ups require no equipment, so they can be done anywhere, anytime.
In our current world where most people are working out from home, push-ups and minimal equipment exercises are the perfect solution! Once you have mastered the fundamentals the sky is truly the limit, and there are countless advanced, innovative and fun push-up variations you can sink your teeth into.
Here are 5 advanced push-ups you might not have tried.
#1) Russian Push-Ups
This totally badass push-up variation absolutely torches the triceps, and requires a lot of lumbo-pelvic stability.
Coaching Tips:
Get into a plank position from your hands and feet.
Position your hands so they are slightly closer together than during regular push-ups. In the bottom position, your elbows and upper arms should remain tight to your sides.
At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.
Your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement.
Once your upper arms are approximately parallel (or slightly closer) to the floor, press your body backwards and touch your forearms to the floor. Your feet should glide along the floor during this component.
Then pull your body forward and perform the reverse movements so your elbows are directly over your wrists and forearms are in a vertical position. Then press back up to the starting position. As you are performing these movements, do not sink into your shoulders, and do not allow your body to collapse towards the floor.
When you are pressing your body away from the floor and are returning to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage.
Do not keep them pinned.
For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels.
In terms of breathing, do what works and feels best for you.
#2) Archer Push-Ups
This advanced push-up is a great progression if you have the goal of being able to do one arm push-ups. While one arm is performing the majority of the work, the other arm is providing some assistance.
Coaching Tips:
Get into a plank position from your hands and feet.
Position your hands so they are significantly wider than shoulder width apart.
On the side that is going to be doing the push-up, your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hand/wrist. Pretend you are trying to spread your full hand and fingers to the floor.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
Descend into the push-up by bending one elbow as you would during regular push-ups, and straightening the other elbow
On the side that is performing the push-up, think about lightly drawing your shoulder blade towards your spine as you are performing the eccentric component, but do not overdo this movement.
In the bottom position, your elbow on the side that is performing the push-up should be positioned over your wrist, and forearm in a vertical position. Do not allow your elbow to flare out.
Your other elbow should be fully extended (but not hyperextended).
On the side that is performing the push-up, once your upper arm is approximately parallel (or slightly closer) to the floor, press up and return to the starting position.
On the side that is performing the push-up, when you are pressing your body away from the floor and are returning to the top position, protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.
Exhale after you have pressed away from the floor and as your body is returning to the top position of the push-up.
For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels.
#3) Longer Lever Push-Ups With Feet Elevated
This advanced push-up really isolates the triceps, and requires a lot of lumbo-pelvic stability. I upped the ante by elevating my feet on a couch.
Coaching Tips:
Get into a plank position from your hands and feet, and elevate your feet against a wall or couch.
Unlike during regular push-ups (or even triceps push-ups), position your hands so they are very close together, and so the fingertips of your thumbs and second fingers in both hands are touching, and form a triangle.
At the top of the push-up, your hands should be significantly ahead of your shoulders, and your elbows should be fully extended.
Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
Descend into the push-up by bending your elbows, and fully touch both forearms to the floor. In the bottom position, do not allow your elbows to flare out.
Once your forearms are completely on the floor, use your triceps to press up and return to the starting position.
Exhale after you have pressed away from the floor and as your body is returning to the top position of the push-up.
For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels.
#4) Negative 1.5 Rep Push-Ups + Band Resistance
Coaching Tips:
Place a resistance band under your hands, and so it is resting just below your shoulder blade area. Make sure that the band does not interfere with the movement of your shoulder blades.
Choose a resistance that allows you to use proper form at all times.
Get into a plank position from your hands and feet. Position your hands so they are shoulder width apart or slightly wider.
At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.
Your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement.
Aim to lower yourself down in 3-5 seconds. Once you reach the bottom position of the push-up, press halfway up, then return to the bottom position, and then finally press up to the top/starting position. This is one rep.
In the bottom position, do not allow your elbows to flare out.
When you are pressing your body away from the floor and are returning to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned.
For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels.
#5) Single Arm Push-Up Iso Hold + Band Resisted Towel Slides
This exercise is SO much tougher than it looks, and requires a lot of lumbo-pelvic stability, and shoulder/scapular stability. If you don’t believe me, give this a try ;).
Coaching Tips:
Place a resistance band around your wrists, and place one hand on a towel.
Position your hands so they are shoulder width apart or slightly wider, and get into the bottom position of a push-up. Tuck your chin, and keep your neck in a neutral position.
Your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out.
On the planted side, your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hand/wrist. Pretend you are trying to spread your full hand and fingers to the floor.
Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
While holding in a single arm push-up position, perform a slide out with the other side. Go to a range where you are able to maintain proper form.
For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels.
For the duration of the exercise, keep your core muscles braced (360 degree brace), and squeeze your glutes.
In terms of breathing, do what works and feels best for you.
Schools in Massachusetts have been officially closed for the remainder of the school year; day cares until at least June 29th.
While we’ve loved spending more time with our little guy the past five weeks, the realization that we’re not even half way through yet was like a brick to the face while getting kicked in the dick.
I know I am preaching to the choir and I know many people out there have it worse than we do, but damn…
…it was a morale suck to say the least.
We’re actually seriously considering packing our car and making the 24+ hour drive down to Florida. The prospect of having access to a yard, swimming pool, and a grandma for a few weeks sounds enticing.
At this point a thousand hang nails sounds enticing.
We’re 50/50 on whether we’re actually going to do it.
You’ll find out next week…;o)
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Finally was able to touch base with my man @VernonGriffith4 yesterday via phone.
I’ve been following him for awhile & love his content and attitude and way of coaching.
He’s also pretty inventive. Here’s an example of something I picked up from him.
“Finally a shoulder course that’s not designed for pitchers.”
Sarah’s previous course – Postpartum Corrective Exercise Specialist – is the best continuing education course I have ever taken, and my eyes bulged when I saw she had released a new course (at $100 off the regular price no less).
This course is for trainers/coaches who work with moms (which is all of you).
Example: placing a kettlebell somewhere in your house where you know you’ll walk past it several times a day, and when you do, performing a few reps of swings, squats, or presses.
Many more potent examples in this article via the peeps at Precision Nutrition.
I know it’s expected of me to be this beacon of inspiration and to regale everyone with a bunch of “you can do it’isms” designed to motivate the masses into doing something (anything!2) to stay active during this time of malaise and sucktitude, and it’s n0t lost on me that what I am about to admit will come across as a bit uncouth given what I do for a living.
But…
…working out is the last thing on my mind of late.
“But Tony,” some will say, “You’re a fitness professional. How dare you tell people not to workout, and to not only that…
…have the audacity to insinuate that it’s okay.”
Fuck it.
I’m not fishing for likes or accolades on an Instagram post.
I’ve seen a rash of posts and feigned bravado online that goes something like this:
“If you don’t come out of this quarantine with a new skill or in better shape…you never lacked time, you lacked discipline.”
– Signed, someone with no kids at home (kidding, but not really)
Listen, I am not going to get into the philosophical and psychological vortex surrounding the numerous nuances this statement brings to the forefront. Context matters and I certainly understand it’s not meant to be a blanket statement meant for everyone under every circumstance.
That being said, I know many people out there are pressuring themselves into thinking they have to use this time to pick up a new language, learn to play an instrument, finally beat Mike Tyson in Punch-Out, and too…
…believing that they have to be working out.
It’s not true, and invariably is a story you’re putting into your own head.
Similar to other good friends of mine (Dean Somerset & Heather Husmer) – who are also fitness professionals and have shared the same mindset – it’s not for lack of access to equipment.
My training studio is a mile from my apartment and I can mosey on over there any time I want to blast some Wu-Tang and toss some iron around.
Speaking for myself, I’ve run the gamut of feelings the past 4-5 weeks: confusion, anxiety, fear, anger, sadness, contempt, acceptance, carbs, you name it.
It’s okay to feel your feelings.
I’d just be reticent to say guilt should be one of them. Go at your own pace. You’ll be ready when you’re ready. One approach I’d highly advocate is something I’m doing myself: The “what do I feel like doing today?” approach.
5×5 squats?
Working up to a heavy triple on deadlifts and then starting Season 3 of Ozark?
Biceps?
Do whatever it is that will fill your training love tank.
Just don’t pressure yourself into the illusion of productivity thinking you have to be working out (or finally writing that sick space pirate anime screenplay) during this time.
We all deal with stress differently.
The deadlift platform or squat rack aren’t going anywhere.
