Thursday, July 2, 2009

Happy Birthday to Gwen!

WOD

"Annie"

50-40-30-20-10 of

1a. Double Unders

1b. Ab Mat Butterfly Sit Ups

* We will substitute Box Jumps for those less than talented with the jump rope..;-)

PM Deck Group "Pre" Pose 

 

Comments

[Ric Miagany]

Mark,
What's an abmat butterfly sit up? I don't remember that one.

[Mark]

Hey Ric.

Laying in sit up position:

1. Bring the soles of your feet together creating butterfly wings with your legs.
2. Use an abmat if you have/need one
3. Hands above the head on the eccentric (downward) phase
4. Fingertips pass the toes will complete the concentric (upward) phase

This movement position inhibits the hip flexors; activating the rectus abdominus more so in the movement....the prime mover.