T
oday was great. Way better than yesterday. Today I was in the game and didn't need much "coaching".
The session today was:
- Opened and finished with 20 minutes of speed intervals on an Arc Trainer.
- Four cycles with as little rest as possible in between of:
- 15 reps of one arm pull and squat using a FreeMotion Pulley,
- 15 static chair squat with two arm pull down using a FreeMotion Pulley.
- 15 static chair squat with two arm speed pull using a FreeMotion Pulley.
The total time was 60 minutes and 15 seconds.
The one arm pull and squat is a great drill that challenges your balance, hip strength and core strength-endurance. You stand facing the pulley with the handle at about chest height. Grasp the handle with the right hand and step back so the weight is suspended. Squat down on the right leg while reaching the left leg behind you. As you squat, reach forward with the right arm straightening it. As you stand back up, pull the handle toward you and focus on driving the foot into the floor and pushing through the hip. You have to focus on form. It's very easy to get off balance, move too fast.
A chair squat is a squat position that is close to resembling sitting in a chair. In my case, it's probably a bar stool but I just don't like the name "bar stool squat". I'll get to the chair level soon. This is an isometric position for the leg muscles and trunk - good for ski prep. The two arm speed pull is done with the pulley handle at about chest height and then pulling your arms to your chest as fast as you can. The FreeMotion and Matrix Pulleys do a good job of permitting this kind of rapid motion without creating slack in the line causing a sudden jerking action.
Tomorrow is a rest day but, I'm playing golf! Plan to walk 9 holes at Hancock , the oldest golf course in Texas and what was once the Austin Country Club, with my friend and partner Ryan Smith. This will be the first time I've played in about a year. Can't wait. And I could care less about my score (and if you knew just how competitive I am, that would shock you). I just want to be out there; back into things I love to do.
DK
