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Then we have the "little as possible to absolutely nothing at all" group of people who are
terrified of exercise because all they see is what the media shows them: lots of squats,
burpees, push-ups, go until your vomit … and then go some more! If this group does
exercise they tend to watch TV while doing it, or pop in their buds to tune out the
torturous 30-45 minutes they're about to endure. This group needs to be introduced to
attainable and sustainable fitness.
Here is a test…how do you sit down and get up from a sitting position? Effortless?
Seamless? Quiet? Or would the correct term used be PLOP or CRASH?
At Fitness Lying Down we have two, huge Greek words painted on our walls: καλος
σθενος. It's our mission statement, if you will. The English derivative from these two
words is calisthenics. However, in Greek, the two words combined mean beautiful
strength. That's what we train. We're not a "get through it" kind of gym. No, we are a
learn and earn gym. We want our clients to be mindful about their movements with, or
without, resistance and learn from the experience.
Progress, not perfection. You are learning from each movement getting better and better
at it each time you visit it. The goal is to achieve mastery of movement and make it look
easy (even if it doesn't feel easy). So, that' why I give you three opportunities each
session to practice.
Before you enjoy the meat & potatoes of the session, there is a warm-up I put together
for you to go through. Use this before every session – it's a great preparation to get you
ready. I haven't scheduled a cool down phase into these sessions. Take any favorite
stretches you may have and go through them at the end of your session at your pace. I
for a total of 3 cycles. After you have finished all three movements three times, it's time
to begin the second triplex for 3 cycles.
There are three sessions a week for 6 weeks with a bonus week of two, timed sessions.
In an ideal world, you would want to space these sessions out, having a day between
each session. But life happens, so it's okay if you have to go back-to-back, but I'd rather
not see you do three sessions in a row. I definitely recommend you find something
active to do on the days you aren't moving with these sessions: walk, run, bike,
hike, etc.
The sessions build on top of one another. If you find that you struggled with a session
and the movements, don't worry! There is no law here saying you have to move on.
Feel free to give yourself a day and return back to the session before moving on. These
are your sessions and your movements. My goal for you here is to have you master the
movements and perform them with control – trust me, I am a repeat customer with
many movements in my quest to be a better mover and shaker!
I have also listed recommended USB weights for your movements. It would be great if I
got to know each and every person rocking it with these sessions and could prescribe
the “correct” USB, but for obvious reasons
!!!
Abbreviations:
BW = Body Weight TGU = Turkish Get-Up
USB = Ultimate Sandbag BOR = Bent-Over Row
OH = Over Head FL = Front Loaded
1A = One Arm GM = Good Morning
Stag = Staggered Stance Mod = Modified
Alt = Alternating ATW = Around the World
TSpK = Tall Split Kneeling UE = Upper Extremity
1/2 K = Half Kneeling Rot = Rotation
Tall K = Tall Kneeling H-F = Hand & Foot
I am excited for your success with these unique sessions! If you have any questions I
am here to help. Please feel free to find me on Facebook, or email me
at cmcripe77@gmail.com
Each Workout Has Multiple Circuits, Complete All of One Circuit Before Moving to the
Next
BW Alt TSpK 3 12
Rotation
USB Glute Bridge 3 10 Core USB: 10lbs/
BW Alt Quadruped 3 12
Kickout
BW Speed Skaters 3 30
Week Two
BW Low Kneeling to 3 12
Deep Squat
Week Four
Week Six
BW Quadruped/ 3 6/side
Inverted Kickout
BAND Standing OH 3 10
Pallof Press
Bonus Workouts
BW Plank Rows x 10