Andy, simply, WHY??? Nice query. I’ve defined these challenges earlier than as a great way to beat back any boredom/monotony of day by day coaching for the previous 30-plus years. You might have learn/heard me focus on my philosophy that the three most influential components in your coaching progress are Consistency, Selection, and Uncomfortability.
Consistency is the day by day grind. Challenges like this match into the Selection and Uncomfortability buckets. Selection is sweet for the physique, to maintain your methods adapting to numerous stimuli, and good for the thoughts to remain and engaged. Uncomfortability is the easy idea of pushing your self a bit past the comfy. We’re solely enhancing once we are demanding extra of ourself than what is straightforward…
TODAY’S CHALLENGE: “Mini-Band Hand Walkouts”
KEY INSTRUCTIONS: Watch the video first, this one is fairly self-explanatory. Seize a mini-band with as a lot resistance as you may handle together with your upper-body energy. Put the band round your wrists, and attempt to full three rounds of 5 hand walkouts.
WHERE YOU’LL FEEL IT: It’s superb how a lot the mini-band messes together with your muscle mass — in the absolute best manner. My deltoids, rotator cuffs, and trapezius have been all firing, simply from the small motion of pulling one wrist out in entrance of the opposite. After all, the massive hero right here is our core muscle group – it takes loads of energy to stabilize and handle full extension. The proprioception of being thrown off steadiness by the various hand positions and the resistance of the min-band provides an enormous problem to the abdominals, obliques, lumbars as properly.
HOW TO BUILD UP TO THIS: It is a fairly superior motion, and needs to be tried fastidiously. Should you’re not capable of full the problem as demonstrated within the video, you may construct as much as it by strengthening your core with varied planks, ab wheel actions, and core workouts with both your palms or toes on prime of a Bosu ball. In case your arms are getting shaky, then construct up that energy with varied pushup workouts – remembering that I contemplate push-ups to be a complete physique train; in order that push-up place needs to be stable and supported by a powerful basis; “head-to-heel, straight as metal!”
That’s it. Take pleasure in responsibly and have enjoyable beating your self up! Let me know the way it goes…!
