Sit-Ups were prescribed on abmats and with feet un-anchored. Remember to try and open up the legs as much as possible (“butterfly” style, with the soles of the feet together), as it takes the hip flexors out of the equation and instead emphasizes full range of motion with the abs.
The band resisted good mornings were a gut check, literally. While the emphasis seems to be off your abs and onto your hammies and hips, it is actually over-emphasizing the need to constantly keep the mid-section pulled in tight. A loose mid-section results in a rounded back; keep the abs braced and shoulders pulled back and down to maintain a neutral spine through-out the movement. Remember: if rest is programmed, use it; If you need to rest, take it; however, no movement should be undertaken as a chance to “rest” during a workout.
Congrats to Mackenzie for getting (1) her first strict chin-up, and then (2) her first two-at-a-time chin-ups!
Learn to love the band pull-aparts – they will really help with opening up your shoulders. Concentrate on keeping your shoulders pull both DOWN and BACK (photo below @ left), rather than the natural tendency which is to let the shoulders ride up towards the ears (photo below @ right).
You can see the difference in the finished position, especially when you compare the position of Vicki’s tattoo – when the keeps her shoulders down and back (photo below @ left), it’s facing off to the left of the picture. When she allows her shoulders to ride up and doesn’t engage her scapula (photo below @ right), the tattoo is facing dead-on.
Nice work. Be sure to keep rolling and stretching on your own, especially if you’re still feeling some lingering effects from the first half of the week. Also, the humidity’s up again, so be sure you’re getting you fluids and your salts.