Ab Wipers

These suckers are fun dynamic way to work your core. I say suckers because they are tough but highly effective. I use 15 lb plates on a 35 lb barbell for a total of 65 lbs. You want just enough weight so that when you press it up it takes some shoulder stability to hang onto.

 

How to do it:

Starting on your back with the barbell rolled over you at hip level, raise the barbell with your hips creating a bridge. Then press bar straight above you at eye level with elbows locked out and shoulders squeezed together.

Lift head, neck and shoulders slightly to engage upper abdominals

Straighten and tighten your legs together, point your toes and start at the left end of the barbell.

Using control on the way down bring your feet to lightly tap the ground and lift your legs up to meet the right side of the barbell. HINT: You are making an imaginary V with your straight legs.

Starting at the left, tapping down, and bring feet up right then re-trace your pattern until you are all the way back left again– This is one repetition

Notes:

The barbell demands more stability because the weights are on either side, however you can do this same controlled movement holding your baby or puppy straight up in the air as well. Just make sure you swing the legs wide enough on either end.

Burn Baby, Burn! Barbell Rollouts

I spend four days a week lifting heavy. So when I get a day off from lifting, I like to do body weight movements, core, and running work. This movement is one of my favorites! It requires stabilization as well as control of movement. It is a bit more advanced so if you’ve been doing a lot of sit ups and planks this is a nice next step up in difficulty. Burn baby, burn!

Action Steps:

1) Take your time on these. Check in with yourself to see if you feel your core, glutes, arms and thighs engaged.

2) Try to keep the wrists as straight as you can.

3) Set the shoulders so they don’t get pulled out of joint. Imagine you are pinching a pencil vertically between your shoulder blades setting them up, back and down.

4) Try and keep hips parallel to the floor. Hips open!

Location: CrossFit Humanity

Strengthen your Posterior Anywhere: Chinese Arches

Prior getting into strength training, accessory work was actually the only kind of strength work I did at my 24 Hour Fitness gym. It was an easy way for me to become aware of my body and how to work different muscle groups without much equipment. I always enjoy learning new effective accessory movements so I wanted to share one with you. This movement is also a great one for new moms who can do it anywhere using your child instead of a weight plate and any two even flat surfaces that can support your weight.

The three main lifts I currently train are the back squat, bench press, and deadlift. However, to continue to train the main muscles I use there is also programmed accessory work I follow. The purpose of accessory work is to complement the primary movement. I did these after heavy squats. The Chinese arch is a static movement that brings blood flow back to the low back and works on strengthening your posterior chain and core. It’s really simple and very effective.

 

chinese arch

 

What you need:

2 benches or same height flat surfaces

1 weight plate between 15-35 lbs

 

How to do the movement:

Suspend your body between the two benches with shoulders placed on one and ankles on the other

Gently place weight plate on your hip crease

Tighten glutes and core to raise hips to so body is completely flat

Hold static for 1 minute

Complete  3-5 sets, holding for 1 minute each