WOD 1 minute each station A. Barbarian Squats (25/15) B. Airdyne Sprint C. Pistols D. Pallof Press E. GHD Back Extensions 3 Rounds Barbarian Squats* One of my favorite exercises for building quick muscle is the heavy Clubbell Barbarian Squat. Simply stated, it’s a full body complex which addresses the legs and glutes like a squat, the traps and back like a deadlift, the shoulders like a pull over and front raise, the arms like a curl and extension, and the core like a medball floor routine. Few things hit everything like the Barbarian Squat. Pallof Press* 1. Assume an athletic position: feet shoulder width apart, chest out, shoulders back. CONTROL the movement – you shouldn’t be having an epileptic seizure while doing these. Fully extend your arms and pause for a 1-2 second count, and then return back to the starting position (which is generally the sternum). 2. The more narrow the stance, the harder the exercise is. If you’re having a hard time keeping your hips/pelvis from moving, you’re too close and/or using too much weight. 3. I find that far too many people tend to push their center of gravity too far forward (hips are forward). Again, push your hips back and assume an athletic position.]]>
Let’s face it: working out can feel like a chore sometimes. Even if you’re the biggest fitness buff around, training is not always as exciting as you’d like it to be.