The Everyday Athlete - Day 26
Week 9/Day 2
Happy Thursday you 5 Dollar Lifters.
You strong people.
You animals.
How are we all doing this morning?
Let’s do a little mental check in with ourselves. What’s going on? Everybody good?
Alright, let’s get to it shall we?
SURPRISE, a freebie for all to see. I’ll do this super occasionally to let others see what they’re missing out on. *wink face
How do you get Pikachu to get on a plane?
You… Pokemon.
Heh.
5DLChallenge
Alright, how’s everyone going with this weeks challenge? If you don’t remember, this weeks challenge is to turn off the doomscrolling machine 30-60 minutes before bedtime. I’m participating in this one with you, I succeeded last night, but not the first night. I think I need to get a new book to help with this one.
Why are we doing this? Well, there is research out there that supports that the blue light from the screen of our phones can disrupt our circadian rhythm, resulting in our sleep cycle being thrown off and having an overall worse quality of sleep. Sleep is hugely important for just our overall health, but also for recovery from exercise. Poor sleep has been shown to hinder fat loss and lower hormones responsible for muscle building. Also, from a practical standpoint, you’re just not as likely to hit the workouts hard when you’re sleep deprived.
Week 9/Day 2
1A. Single arm incline dumbbell chest press - 2 sets x 6-8/side at RPE 8, 4.1.X tempo
Pull shoulder blades together, keep feet flat on floor, squeeze glutes
Flare elbows 45-60 degrees from torso
1B. Med ball around the world slam - 2 sets x 4 reps/side, move explosively
Start with the ball on one hip, bring it up and around your head and slam it down on the other side
Bend to the side with the torso fast, and slam down
DO NOT CHOOSE A BOUNCY MED BALL
1C. DB step back lunge w/ knee drive - 2 sets x 8-10 reps/side at RPE 7-8, 3.1.X tempo
Keep front foot flat
Plant your back foot, exhale and stack ribs over pelvis
Sink straight into your hips as you descent
Use body weight only if you have to
*Rest 30 seconds between exercises, 2 minutes between tri-sets
2A. Inverted row - 2 sets x AMRAP at RPE 8, 3.0.1 tempo
Keep your torso in a straight line, don’t push your hips forward or drop your butt
Allow your shoulder blades to roll forward on the stretch, retract them and row, flare elbows 45-60 degrees from torso
Higher barbell placement makes it easier, lower makes it harder
2B. DB single leg glute bridge - 2 sets x 12-15 reps/side at RPE 7-8, 3.1.X tempo
Position your feet so the shin of your working leg is straight
Tuck your ribcage down, and tuck your chin into your sternum
2C. Plank up-down - 2 sets x 30-60 seconds total
Start in an elbows plank, keeping elbows stacked under shoulders
Transfer up to hands, but keep your hands in front of the shoulders
Try to hold each position for 10 seconds each, for a total of 30-60 seconds
*Rest 30 seconds between exercises, 2 minutes between tri-sets
*RPE 7-8 = set 1 at RPE 7, set 2 at RPE 8
Keep rolling, keep showing up, stay consistent. Let’s go.
Programming Note
Let us now discuss substitutions for a step back lunge with knee drive. The main concern I hear with any sort of lunge is knee pain with the step, changing to a step back from a step forward usually solves this issue, but not always. So I’m going to suggest a front foot elevated split squat. Having the front foot elevated kind of forces you to sit back into your hips, which takes some pressure off your knees. Peep the video for a visual.
That will be all for today.
Remember, tell 2 friends and let’s get everyone strong and capable to do whatever they want.
Please feel free to contribute to the private chat or reach out to me directly with any questions or concerns.
I’m in your corner.
-Justin