Good morning and Happy Motivational Monday! We'll continue our regularly scheduled Featured Sneaker posts once the core challenge is up in September!
How's everyone been feeling and doing? Training and working on their core? Feeling and differences?
Me? I feel a difference for sure! I'm not 100% perky that I'm sidelined a few days from running because of Saturday's run, but can continue to do these core movements and cross train so that always keeps me sane ;) My foot is feeling better, but I'll be going to get some TLC for it today and hoping that helps even more. It's a tiny bit swollen, but not bruised. I can put weight on it and flex my toes now. Hoping for it to be a temporary tweak and nothing else!
I'll cross train with you mama
** Afternoon update: my LMT took a peek at it and nothing's broken, but I did have a slight strain in my toe/metatarsal area between the 2nd and 3rd right toe. Rest and ice baths until I can attempt an easy run Wednesday. Shew!
Yay for good news!
Today's #AugustCoreFocus movement for 8/19/13: Twisting Plank Hip Taps
Assume the forearm plank position. Assume the position! lol. I love these! Now tap down one hip to the ground, come back up into plank, and then tap the alternate hip. This will work your core and your legs at the same time!
Time/Interval: 50 seconds of work/10 seconds of rest, tabata style, until failure, personal preference
Tips for an effective Twisting Plank Hip Tap:
- Maintain neutral alignment in plank before beginning movement
- Keep no arch in the back
- Don't rest the hip down, just a quick tap and back to a plank
To regress the movement, don't go all the way down with the hip, just do a twist. To progress it, stack the feet one on top of the other and do on one leg.
THEN for tomorrow -
Tomorrow's #AugustCoreFocus movement for 8/20/13: Russian Twists
Sit on you bottom with knees bent, feet touching, and with a neutral spin bending at the hip. Slowly, lift your legs up to balance on your sits bones and keep the core contracted. Using a medicine ball/dumbbell/kettlebell that is 30-45% of your 1 rep max (I use a 10 lb kettlebell) use a underhanded grip. Holding the weight in the middle, now twist to one side and then back to the other, using a slow tempo. Repeat.
Time/Interval: 50 seconds of work/10 seconds of rest, tabata style, until failure with form, personal preference
Tips for an effective Russian Twist:
- Let there be no arch in the back
- Keep the core contracted and letting it twist from side to side
- Lift your shoulders up and keep the neck neutral and not crammed
To regress the movement, leave feet on the ground until able to balance on the sits bones. To progress the movement, lift legs/feet higher and/or increase the weight/load.
You can STILL sign up for the #AugustCoreFocus Challenge HERE! There's 12 more days left!
(I've also put a tab at the top to house each day's posts and also those referring to prize and challenge specifics)