Welp, here we are again. Week 2 – Blog 3. We have started our member check-ins at the gym and are excited to try out the Zoom Meeting yoga. We’re also very excited and proud of how all of you are staying engaged with us. I’d encourage all of you to also stay engaged with fellow members as you can too. Coaches are a small part of the culture, members are at the heart of PDX Strength.
With that said, a short conversation in response to a recurring conversation about – “what do I do now?”
Carrying a theme over from the last blog, many of you have checked out equipment, but maybe not enough weight to do a linear progression or progressive overloading of movements, so we are finding yourself in the situation of not knowing what the next step is.
My advice would be to start from the beginning. Work light, prioritize technique, add volume (as opposed to weight). We have the opportunity to work on our fundamentals because we aren’t confined by class time – some of us may find that we have more or less than that. Since we don’t have face-to-face time:
What we are shooting for here is high quality repetitions to build a better foundational movement pattern and to turn on some of the supporting muscle groups that we may have deconditioned over time. Patterning is an essential component to building strength and one of the biggest limiting factors in our ability to progressively build muscle capacity and strength because poor movement patterns are highlighted under heavier loading.
I’ll be honest this is going to take diligence and discipline. It is a hard move to shift from feeling a heavy squat to feeling a light squat. BUT! Lucky for us, our bodies respond to new stimulus so if we are prioritizing a new feeling over loading we will see results. AND we when come back to the gym re-tooled, we will be more prepared than ever for that squat cycle that never seems to end.
Be Safe. Move Well.
D
4 Rounds For Time:
40 Sit-Ups
30 step ups (box, stair (1 or 2 steps), bench, other)
20 Snatch (DB, KB or odd household object)
10 Burpee
*see videos for movement reviews
*no object for step ups do lunges
*adititonal scaling options reach out to your contact coach
https://www.instagram.com/p/B-KtTzLBgWW/?utm_source=ig_web_copy_link
Here is Tuesday’s home workout. All you need is chair or low bench for single leg squat. Remember we are also posting more detailed workouts with warmups and full explanations on our website and Facebook like we always have if you want to follow Nigel’s programming. Stay tuned for when we get Zoom up and running.
5 rounds
20 Plank to pushups – scale by doing these on your knees
1 min lateral hops
https://www.instagram.com/p/B-IDBI-BYHP/?utm_source=ig_web_copy_link
For this home workout all you need is a chair/bench/couch. Set your timer ( I use push press free timer ) for 40 seconds work 20 sec rest for 24 rounds. Tag us in your workouts!
24 min
Complete 4 rounds of the following
Lunge pulses right
Lunge pulses left
Triceps dips
Single leg hip thrust right
Single leg hip thrust left
Push-up to side plank
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