Heart Rates and Fitness

amlove21 said:
View attachment 47599

@Cookie_ - Leg Driver KB variation.

I tried to do a super light weight for a visual of the positions- this is both a hinge (from the hip) and a squat (change of the hip/back angle with a bend of the knees and descending pelvis).

Notes:

- Focus on the two separate movements. The hinge is a hinge, the squat is a squat, the swing (generated by power through the opening of the hip at the end range of the hinge) should make the KB weightless
- Fight to prioritize your spine/hip and back angle and keep the head in a neutral positon (looking at the video, I realize I look slightly up out of the bottom of the swing, which is natural, but a good idea of what the wrong form looks like). If you had a softball ball under your chin, at no time should you drop the softball.
- Tight, tight, tight through the core at all times. Any time you move weight away from your centerline, things get wonky, so a constant brace is needed.

I used 80 freedom units in the second part, I usually do sets of 10-20 with 80/88lbs depending on my intended cardiovascular load/effort.

Have fun!
Click to expand...
My workouts are 70% kb based but I’ve never seen these, will try them today to see if I have the coordination to pull it off. Looks like a great exercise.
 
Ooh-Rah said:
Serious question… Why is everyone “laughing“ at this? I thought a four minute plank is pretty impressive.
Click to expand...

I'm not going to laugh. Planks are hard as hell. I do wonder what's the mean time just so I know how impressive that is. Or isn't. I don't know.
 
Ooh-Rah said:
Serious question… Why is everyone “laughing“ at this? I thought a four minute plank is pretty impressive.
Click to expand...

Maybe just because a news release for "longest plank" is humorous in and of itself?

Another thing is just that 4:25 for a plank is respectable, but not what I'd call impressive.
The max plank for the Army pt test is 3:30 or 3:40; i forget which, because most every semi-fit guy/gals in the unit hits it without issue.
 
amlove21 said:
Play around with your rep scheme- sometimes I'll do around 53lbs to failure, literally just try and go as long as I can. Burner.
Click to expand...

Got a fun way to kill yourself with these; add blood flow restriction.

We've got a machine at my gym I've used a few times for body weight squats. Rep scheme is usually 30 reps followed by 30 seconds rest for 8 minutes.

Figure I could do it with a 26# kb. I was wrong. I had to drop to 13# to hit the reps unbroken after the 2nd iteration.

My legs are jelly lmao.
 
Cookie_ said:
Got a fun way to kill yourself with these; add blood flow restriction.

We've got a machine at my gym I've used a few times for body weight squats. Rep scheme is usually 30 reps followed by 30 seconds rest for 8 minutes.

Figure I could do it with a 26# kb. I was wrong. I had to drop to 13# to hit the reps unbroken after the 2nd iteration.

My legs are jelly lmao.
Click to expand...
BFR is nasty dude good on you.
 
Cookie_ said:
Maybe just because a news release for "longest plank" is humorous in and of itself?

Another thing is just that 4:25 for a plank is respectable, but not what I'd call impressive.
The max plank for the Army pt test is 3:30 or 3:40; i forget which, because most every semi-fit guy/gals in the unit hits it without issue.
Click to expand...
Even at my age, 3:15 plank
 
Ooh-Rah said:
Yesterday I made it to 60 seconds and thought I was pretty hot shit. I read your posts here and I find myself both motivated by you, and disgusted by my lack of commitment.

Well done, you are a fucking beast.
Click to expand...
Just find a way to make more of a commitment Brother. Wake the beast inside of 🫵🏽 my friend.
 

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