After a run of tough workouts, things were dialed back a bit Thursday, focusing on skills and balance.
Double Unders were scaled to triple-singles (i.e., instead of 50 DUs, do 150 single skips). The guideline for whether or not to switch over to single skips was whether or not a person could, with some regularity, hit 15 or more double unders – this included single-double or single-single-double. If not – if someone was still only putting together 5 double unders at the most – then it was definitely the time to do the single skip replacement. Remember, the goal is to get a similar response out of the workout, not labor away at it for ages.
With ample time left, class was then dedicated to working on some imbalances, followed by some much needed stretching.
Using DBs or KBs, perform anywhere between 8 to 12 reps of single leg deadlifts per leg. Although labelled as a deadlift, the single leg DLs are a top-down movement (weight starts at the hips and lowers down toward the shins), as opposed to picking the weight up off the floor as in a true DL. Thus, the movement is really more akin to the RDL, and it’s more instructive to look at the points of performance for the RDL when performing single leg DLs.
Chiefly, the movement is about pushing the hips back, not simply bending at the waist or rounding the lower back to touch the weight to the floor. The back should stay flat, with the shoulders pulled back, at all times, and the movement should stop when the hips fail to move back any farther. If you have tight hamstrings, your hips may not move very far – this is fine, so long as your maintaining good posture. What isn’t fine is when, in an attempt to lower the weight farther, you start hinging at the waist, rounding the back, or tilting the shoulders (or some combination of all of these) to reach the weight towards the floor.
The remaining time in class was dedicated to flexibility, including a good dose of calf stretching (essential after all the jump roping), as well as some supine wall straddles, which really turned out to be a good indication of where your level of flexibility currently lies…
Nice to see people really getting after those pesky DUs. Stay dry, and we’ll see you all on Sunday.