A fall into a ditch is a little embarrassing. On a physical level however, pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is… not so nice. Both are mistakes. But one is far more damaging than the other.
Rarely do we step off the cliff first. Before we approach that edge, chances are highly likely that we are going to fall into "ditches" several times along the way, acting as quiet, but real, warning signs. It becomes dangerous when these are ignored.
A cardinal rule of ours is to never waste our failures. These seemingly small mishaps are nature’s way of letting us know where to place our efforts, and where to learn from. But there’s a reason the quote above reads "can" make you wiser. It’s a choice to learn.
5 Russian Baby Makers
20s high knees + 20s butt kickers + 20s toe touches
12 Dumbbell deadlifts
SA farmer carry & SA press – hips and shoulders squared
Let’s focus on bracing that midsection today and not doing these fast, but WELL.
Set upper back to help recruit your back to help with holding onto the DB today.
Toe Raises – "squeeze legs"
Let’s stick with the same theme as the farmer carries, and keep these reps slow and controlled. Squeezing the legs help keep that tight hollow body position.
Lighter DB option: 3 sets x 12-20 reps/arm
100m Single DB Farmers Carry (switch hands at 50’)
30 Dumbbell Swings
15 Toe Raises
• Choose a heavier load if available for the single DB Farmer Carry, but weights that will allow you to complete 50m unbroken each time
• Move with purpose through the three movements
• Choose a dumbbell weight for the swings that you could complete the set of 30 in 1 – 2 sets
Single DB Farmer’s Carry
• 50 Single DB Step-Ups
• 12-18 Weighted Sit Up
• 20-24 Russian Twist
• 16-20 Leg Raise Over DB/KB
use a weight you can do each movement in 1 or 2 sets
Rest 2:00 between sets