I
got the Monkey Mind under control and sleep followed so today, I had a lot more energy. Elle made a spectacular breakfast so the combination of sleep and some good fuel powered me well through a morning of research and writing. I still had some juice in me when I went to the gym around noon.
Here's the drill set:
- 20 minutes of speed intervals on an Arc Trainer
- Three rounds of
- 15 Back Slider with a Vector
- 5 repetitions of 20 second planks followed by 5 push ups
- 15 Pulley Squat Rows
- 20 minutes of speed intervals
The entire routine took 61 minutes and 28 seconds.
There are two pulleys (FreeMotion) at the gym and few people use them. Good for me; too bad for them. I like pulleys but using them is a little more work and requires more understanding about how they work and how to get them to work for you.
The Pulley Squat Row is good example of why I like to use pulleys. In this drill, I perform a squat as if I'm sitting down in a chair. But, I'm holding on to the handles of the pulley with the attachment point at about chest level. The load is suspended off the weight stack. I start with arms straight. So, in this position, I have to counter the load of the pulley that's pulling me forward. This requires me to use my spinal muscles and hip muscles. The first move is to squat down to almost a 90 degree angle of my hips and knees; my arms are out straight and I'm resisting the forward tug of the pulley. I then stand up by pushing through my heels and driving my hips forward while at the same time pulling the handles toward me. Once I am standing up, my hands are close to my chest and elbows are even with the side of my chest.
This drill loads my trunk and hips in more than one plane of motion. The squatting creates a load in the vertical plane while the pulley creates load in another plane (forward-backward). I can create significant fatigue but with lower physical loads (which my joints appreciate). Now, this drill will never give you the sculpted body of Adonis (that's a different kind of training) but you'll be strong and that strength will transfer into your everyday life.
Today and Thursday, I'll train with Tim; tomorrow with Ryan. Friday, likely a day off.
DK
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Do you have a copy of my new book, "The Little Book of Sparks"? It's a great thing to have around when you need a little emotional boost. You can read a sample and order it here.
