Please do your best to figure out a good set up for these 6 very important, fun and good for you manoeuvres:
THE ROLLING SQUAT
It looks a little something like this:
Depending on your strength, you’ll need a decent gym mat, a couple of couch cushions or a mattress! See if you can figure it out, if not, fear not, you’ll have a month of low Platform Pistols, working on both single leg and double leg versions that will allow you to go lower than you could with single-leg versions.
If you can’t rolling squat, you can a combination single and double leg platform pistols focusing on deep range.
Unless you have knees that hate deep range, then you can do static squats, then sprint squats instead.
CANDLESTICK DECK SQUATS
If you can’t do it, you can do this modified version on a few books or a step or something. Line it up please!
There has been a relative lack of pulling work since lockdown for those of you who haven’t invested in bars / chin up bar etc. So, I’d like you all to have a particular thorough attempt at setting yourselves up for some Dragon Flag action. Looks like this.
Kind of like the hip lift we’ve been doing but involves waaaay more back and biceps — exactly what you’ve not been getting if you haven’t got a decent setup for pulling.
You’ll need something very stable that won’t fall on you when you put all your weight through it! Heavy table or cupboard / bed post or a towel around a thick gym mat.
See what you can come up with. You can hold the furniture directly, but it often works better with a towel as you can have more control of the position.
If you can’t dragon flag, I’ll customise the best alternative depending on what you’ve got. Let me know.
RUCKSACK ROW / BICEP CURLS (for everybody — but particularly those without bars)
If you don’t have bars or weights, I want you to see if you can make your own weight using a rucksack or canvas bag full of books or something heavy. Depending on your strength it needs to weigh about 8-16k.
We will use it for both a wide elbow and tucked elbow row, so even a 4-6k bag will be useful for many of you. If you don’t have bars, we will use this nearly every day so it’s worth the hassle to set up.
This is a move typically done on cables to work rear shoulders, external rotation and rotator cuff thingies. Fortunately, you can sort of do it in a doorway. Erm, you’ll need a doorway. Please familiarise yourself with it and figure out how to aim your camera at said doorway.
Book crushers was more about chest. Scale crushers are more about grip strength — which is very important to your life. Scale crushers look a bit like this:
Simply grab your scales and go mad. See how much force you can put in and if possible see what ‘weight you can get’.
Please do your best to lay out your arena for all of this to make transition as smooth as possible. If there’s any you can’t do, let me know so i can have your alternates ready.