Shake off the funk :: Bang Pistol Squats!
Thank goodness I’m feeling better. Looking at the gym and realizing I’m going to have to ease back in as I’ve been out for 2 weeks with this flu. Yes 2 weeks. Influenza ran a nasty course here and our close quarters helped it along. Even going up the stairs leaves me winded so I started back today with a “little easy on the” Yoga, add in some strength, then next week progress back to some of my harder cardio and lifting.
My Yoga tonight: 1 Energize of Bryan Kest Power Yoga Complete Collection I’m not sure if I was energized but I was surely feeling the bind pose, my hips are NOT happy and so completely tight… I might have even toppled over once (or twice). But … moving on!
It’s February – the “new” new year, I’ve gotten over a bum toe, fever, cough, pulled hip muscle… it’s time to shake off this funk and embrace my healthy self again. I MISS the gym… that’s how I know I’ve made it a habit. I actually miss it as part of my (*cough*) routine.
I read a recent article written by Marianne @MyOMyTV.com, she talks about the need to not only say “Full Body Workout” but create a “Balanced” routine, attributing things such as weak glutes, low back and / or knee aches, a weak core, instability, hip immobility and poor scapular retraction (I had to look that one up: Scapular retraction refers to squeezing your shoulder blades together. Thank you BodyBuilding.com)
Her example on upper body is to have a 2:1 ratio, for example: 2 pulling excercises : 1 pushing. Inverted Row + Pull Ups : Push Up
I’m still working out the homework on a few good examples on my own, she has some great examples in her full body workouts but I’m not as confident with a kettlebell. Take a look at her latest “Balanced Full Body Workout”
There is a point for my rambling on …
So while I work the goal for pull ups I thought, I need a balance with lower body, another body weight move:
Single Leg Squat aka PISTOL Squat. And there is a way to build up to it using Gold Medal Bodies Progression (Thank You:
Go check out their site for the key progressions to focus on when working up to the Pistol Squat. And if you’re having trouble getting into a deep squat, it’s probably an issue with hip flexibility. “This routine Jarlo made for hip flexibility is one of the most popular videos we’ve ever released, and it’ll really help you open up those hips“
In addition to the information I found on Gold Medal, I also managed to find a new site! Girl Heroes (Another Jenn in the blogosphere!) Suspension Trainer Assisted Pistol Squats! I can even use my rings for this!
What do you do to get back into the fitness groove after you’ve been sick?