Monday, June 15, 2020
“Monday Mobility”
QIC: Wiseguy
PAX: Bambi, Dimples, Psycho
- Squeeze glutes at the top with hips slightly forward
- Knees are symmetrically bent slightly outward at the bottom
- Head is looking forward not straight down
- Back is mildly leaning forward
- Tuck elbows about 30 degrees from vertical (not straight at 90 degrees)
- Elbows straight at the top with a brief pause
- Look straight down at the ground
- Elbows at 90 degrees or deeper at the bottom
- Practice: hand release at the bottom with a bilateral shoulder tap at the top
- You can easily cheat or improperly perform a regular plank
- Lie on your back and lift your hips off the ground with your heels and your shoulder blades on the ground for 60 seconds
- I forgot to do the other variation with lifting your upper body with straight elbows
- Ensure that your shoulder blades are touching the ground with a possible extra bit of back extension before you come back up. Otherwise, you will be in constant flexion the entire time and you don’t have much range of motion.
COT:
I had a great weekend where I was able to unplug and just get away from the news for a little while. If you take all the negative media in the news, my life is pretty damn good right now. I do not have much to complain. Obviously, it is rough for anyone living in a big city or anyone who is an LEO or a direct family member of an LEO. Continued prayers our LEOs and for all those trying to heal the problems through which many communities are struggling.
Couple of friendly reminders from our crew:
Mobility and stretching are underrated. I have been trying to do these once per month, but if you would like to see a higher frequency (like once per week), I can modify my rest day schedule to do my mobility work at F3 instead. It would be on a different day of the week and AO every time.
Hurricane season is coming. Check your emergency supplies, particularly backup generators.
We are still in a pandemic. Keep in mind that “number of positive cases” is one part of the picture when it comes to statistics. It can be misleading because you can be asymptomatic and very mildly symptomatic and be positive. As more people get tested, the number of cases will increase. The more important data points are “death rate”, “hospitalization rate”, and “availability of ventilators and ICU beds.” For the most part, we are still doing well in these categories.
Prayer (Bambi)
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