The 6:00 am gets some box jumps in.
OVER-EXTENSION: One of the big safety concerns in any sport or strength and conditioning program is keeping your lumbar curve (or your low back) in tact. Making sure it’s in a good position is not only key to safety but also to performance. Many of us focus on “arching” our back in positions like pulling off the floor in a deadlift or squatting. We don’t always associate this with overhead positions but people often unknowingly do it. “Arching” your back can be a great cue to get someone into an ideal position, but TOO much of it can lead to over extension. A tell tale sign that you are in over extension is when you can’t keep your abs engaged any longer. At this point you aren’t “bracing” anymore. Simply over arching and using primarily your erectors to do the work that your abs are designed to help out with. Abs, hip flexors, and erectors all play an important role in midline stability. A good way to cue yourself into the right position where you are using both abs and low back is “squeeze your butt and your belly”. If both of these things are happening at the beginning of a movement and your abs stay turned on throughout then you are good to go. If you find yourself in an overhead position or beginning of a squat and you are sticking your butt out excessively, you’re in over extension. This can be just as aggravating as felxion which would be rounding of the spine. We often see this issue with people that are hyper mobile in the spine (dancers and long time yoga goers are big culprits). Keep that belly turned on like someone is going to punch you in the gut and you will get a safer position as well as increased power transfer in movement which relates to performance. It’s a good thing peeps… find it!
150 Swings (53/35)
-Every min complete one 10 meter shuttle run x 2… start with this too-
Skill Work: GHD Sit up to Parallel, Knees to Elbows, OH Positioning
Run 200 Meters
Comments: What is your biggest craving the first few days of the paleo challenge and how do you get through it?