10/17/2010

Off-day/Make-up day

Reminder of possible modifications and substitutions, part 2:

DEADLIFTS, CLEANS, PRESSES, ETC.
If you do not have access to a weight set, then improvise. Alternatives can be:

• Medicine ball
• Sand bag
• Rice bag
• Duffle bag filled with weight (sand, water, rocks, bricks, tools, etc)
• Gallon water or milk jug filled with sand or water
• Weighted bar
• Chair
• Child (seriously! I've used my own kids for my workouts)

If you use a significantly lighter weight, then you should also raise the number of reps accordingly.

The medicine balls and weighted bars used in class are available for you to purchase to use for your workouts at home for just $5.00 each. Proceeds go towards purchasing more equipment for the class.

PUSH UPS
If you are unable to get full range of motion (chest to floor, all the way to full arm extension), then decrease the leverage by doing push ups on a chair, couch, table, or counter. It is more important to have full range of motion than to do the push up off of the floor.

HANDSTAND PUSH UPS
If you are unable to do handstand push ups, practice doing handstand holds, either against the wall, or with feet elevated and body in the pike position, or with feet on the floor and body in the pike position. For a great tutorial on progressing to the handstand push up, go here.



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