A Quest to Conquer Burpees

Encina

Encina

Well-known member
Alchemist Posts: 119
"La mayor encina fue bellota chiquitina. The greatest oak was once a tiny acorn."
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Encina

Encina

Well-known member
Alchemist Posts: 119
"La mayor encina fue bellota chiquitina. The greatest oak was once a tiny acorn."
May - Week 2

As I mentioned, for May I’ll follow the Amazon training plan along with a modified version of the May challenge, using the Take Flight workout as a goal.

Crunches >> a regular cruch with the feet down but with the arms reaching toward the ceiling, like in supine crow crunches.
Cross crunches >> V sit crisscross crunch
Leg raises >> Boat pose with straight legs into seated crow
Reverse crunches >> Supine crow crunches

Monday, 4
☑️ C. Groundwork Abs (D4)
☑️ Full Body Strength
Tuesday, 5
☑️ C. Groundwork Abs (D5)
☑️ Yoga: Origin Wk
Wednesday, 6
☑️ C. Groundwork Abs (D6)
☑️ Cardio: High heat Wk
Thrusday, 7
☑️ C. Groundwork Abs (D7)
☑️ Yoga: Flourish Wk
Friday, 8
☑️ C. Groundwork Abs (D8)
☑️ Full Body Strength
Saturday, 9
☑️ C. Groundwork Abs (D9)
☑️ Cardio/Combat: Burning bright Wk
Sunday, 10
☑️ C. Groundwork Abs (D10)
☑️ Yoga: Unknot Wk & Gentle yoga Wk
Have a nice week! :D

:completed:
 
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Encina

Encina

Well-known member
Alchemist Posts: 119
"La mayor encina fue bellota chiquitina. The greatest oak was once a tiny acorn."
May - Week 3

From now on, I’m going to do the reverse crunches as they are, because supine crow crunches hurt my spine. I don’t know if the vertebrae in my mid-spine are particularly protruding or if, because I have a high degree of lordosis (anterior pelvic tilt), I have to round my back more for my knees to reach my armpits, but when I roll back, my mid-spine vertebrae end up getting crushed. I even got a bruise from stubbornly continuing to do the supine crow crunches.
:smash:

Monday, 11
☑️ C. Groundwork Abs (D11)
☑️ Full Body Strength
Tuesday, 12
☑️ C. Groundwork Abs (D12)
☑️ Yoga: Origin Wk
Wednesday, 13
☑️ C. Groundwork Abs (D13)
☑️ Cardio: Feeling bold today Wk
Thrusday, 14
☑️ C. Groundwork Abs (D14)
☑️ Yoga: Flourish Wk
Friday, 15
☑️ C. Groundwork Abs (D15)
☑️ Cardio/Combat: Groovy Wk
☑️ W. Synergy
Saturday, 16
☑️ C. Groundwork Abs (D16)
☑️ Full Body Strength
☑️ W. Synergy
Sunday, 17
☑️ C. Groundwork Abs (D17)
☑️ Yoga: Unknot Wk & Gentle yoga Wk

Enjoy your week! :ss:

:completed:
 
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LiteraryMatcha

LiteraryMatcha

Well-known member
Warrior Monk from Germany
Pronouns: he/they
Posts: 308
"No Rain, no Flowers."
Encina said:
because I have a high degree of lordosis (anterior pelvic tilt), I have to round my back more for my knees to reach my armpits, but when I roll back, my mid-spine vertebrae end up getting crushed. I even got a bruise from stubbornly continuing to do the supine crow crunches
Click to expand...
Ouch. Bruising like that is a clear loud sign that your back isn't happy.

With lordosis and APT, the T5-7 vertebrae in those exercises are likely the main pivot for weight-bearing (because the lower back might not touch the surface enough). This might be putting extra pressure in the area and causing the bruises.

Additionally, the bruise might indicate that your lower abs aren't locking your pelvis into a safe curve yet, and your psoas/hip flexors might be extra tight. Good news is, you can work on this and fix it.

Perhaps you already tried adaptations, but if you haven't yet, I can suggest a few adjustments, although bear in mind I'm no physio, so feel free to scrap anything that doesn't resonate:

- Use a yoga mat/softer surface.

-Use a ver thin cushion/pillow underneath the lower back/pelvis. This might provide enough spine support, and paradoxically prevent bruises in the mid area.

-Perhaps try decreasing the range of movement of your knees, at the expense of doing a more deliberate, propioceptive movement (to keep the muscle burn without actual pain).

-Additional exercises suggested to help: standing knee to elbows, also hip flexors daily stretches (especially after waking up if you sleep on your stomach).


If you sleep on your stomach, a pillow on the mid to low area of your belly can do wonders to prevent further tightness, if it's comfortable enough. If you sleep on your back, a pillow below the buttocks (upper thighs) or under the knees (depending on the level of lordosis) might make you comfortable and help you realign your spine gently and painlessly whilst you sleep.


I hope this helps, and please look after yourself. You're a resilient one. I wish you a speedy recovery.
 
Encina

Encina

Well-known member
Alchemist Posts: 119
"La mayor encina fue bellota chiquitina. The greatest oak was once a tiny acorn."
LiteraryMatcha said:
hip flexors daily stretches
Click to expand...
This actually reminded me that I intended to stretch my hip flexors more often, but somehow I always forget to include it in my training plans. I’ve seen this workout, and it suits me perfectly for stretching my hip flexors and getting back into the meditation habit that I had developed but lost this month.

Thank you very much for your advice and the time you put into writing it. :thanks:
 
LiteraryMatcha

LiteraryMatcha

Well-known member
Warrior Monk from Germany
Pronouns: he/they
Posts: 308
"No Rain, no Flowers."
Encina said:
This actually reminded me that I intended to stretch my hip flexors more often, but somehow I always forget to include it in my training plans. I’ve seen this workout, and it suits me perfectly for stretching my hip flexors and getting back into the meditation habit that I had developed but lost this month.

Thank you very much for your advice and the time you put into writing it. :thanks:
Click to expand...
Thank you for taking the time to read it.
I hope your bruise heals well, that you find what helps you and that you have a pain free workout routine.

And I am going to bookmark the workout you linked because it looks amazing and very relaxing. Thanks!
 
Encina

Encina

Well-known member
Alchemist Posts: 119
"La mayor encina fue bellota chiquitina. The greatest oak was once a tiny acorn."
May - Week 4

Monday, 18
☑️ C. Groundwork Abs (D18)
☑️ Full Body Strength
☑️ + W. Synergy
Tuesday, 19
☑️ C. Groundwork Abs (D19)
☑️ Yoga: Origin Wk
Wednesday, 20
☑️ C. Groundwork Abs (D20)
☑️ Cardio: Bite me Wk
☑️ + W. Synergy
Thrusday, 21
☑️ C. Groundwork Abs (D21)
☑️ Full body mobility and stretching
Friday, 22
☑️ C. Groundwork Abs (D22)
☑️ Cardio/Combat: Groovy Wk
☑️ + W. Synergy
Saturday, 23
☑️ C. Groundwork Abs (D23)
✖️ Full Body Strength
✖️ + W. Synergy
Sunday, 24
☑️ C. Groundwork Abs (D24)
☑️ Yoga: Unknot Wk & Gentle yoga Wk

Have a nice week! :ss:
 
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Encina

Encina

Well-known member
Alchemist Posts: 119
"La mayor encina fue bellota chiquitina. The greatest oak was once a tiny acorn."
May - Week 5
I have a cold, so this week I'll take it easy and choose my workouts as I go. :mask::flat:

Monday, 18
☑️ C. Groundwork Abs (D25)
☑️ Totals - D09
Tuesday, 19
☑️ C. Groundwork Abs (D26)
☑️ Full body mobility and stretching
☑️ Totals - Half of D10
Wednesday, 20
☑️ C. Groundwork Abs (D27)
☑️ Totals - Other half of D10
Thrusday, 21
☑️ C. Groundwork Abs (D28)
☑️ W. Synergy
Friday, 22
☑️ C. Groundwork Abs (D29)
Saturday, 23
☑️ C. Groundwork Abs (D30)
Sunday, 24
☑️ W. Something I can actually do

Enjoy your week! ;)
 
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LiteraryMatcha

LiteraryMatcha

Well-known member
Warrior Monk from Germany
Pronouns: he/they
Posts: 308
"No Rain, no Flowers."
Encina said:
I have a cold, so this week I'll take it easy and choose my workouts as I go.
Click to expand...
Take it easy. Get well soon! Ten cuidado con el aire acondicionado de las tiendas y sitios publicos!

Feel Better Get Well Soon GIF by Chippy the Dog
 
Encina

Encina

Well-known member
Alchemist Posts: 119
"La mayor encina fue bellota chiquitina. The greatest oak was once a tiny acorn."
June - Week 1

Monday, 1
✅ C. Perfect balance: D01 (1 min left and 1 min right, on a folded yoga mat winking when I got too "comfortable")
✅ Full body strenght
✅ W. Flourish
Tuesday, 2
✅ C. Perfect balance: D02 (1 min left and 1 min right on flat side of proprioceptive trunk)
✅ Cardio: W. Snapback, Level III
✅ W. Origin
Wednesday, 3
✅ C. Perfect balance: D03 (1'30 min left and 1'30 min right on flat side of proprioceptive trunk)
✅ Full body strenght: W. Icon
✅ W. Staying in
Thrusday, 4
✅ C. Perfect balance: D04 (2 min, on floor)
✅ Cardio: W. Feeling Bold Today, Level III
✅ W. Basilisk
Friday, 5
✅ C. Perfect balance: D05 (2 min left and 2 min right on flat side of proprioceptive trunk) Keeping my balance while holding my leg in hip extension was harder.
✅ Full body strenght
✅ W. Body Flow
Saturday, 6
✅ C. Perfect balance: D06 (2 min left and 2 min right on flat side of proprioceptive trunk)
✅ Cardio: W. Starfire, Level III
✅ W. Synergy
Sunday, 7
✅ C. Perfect balance: D07 (1 min left and 1 min right on floor)
✅ Cardio: W. Time of my Life, Level III
✅ W. Gentle-yoga

Have a nice week! :ss:
 
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Encina

Encina

Well-known member
Alchemist Posts: 119
"La mayor encina fue bellota chiquitina. The greatest oak was once a tiny acorn."
June - Week 2
Monday, 8
✅ C. Perfect balance: D08
✅ Full body strenght
Tuesday, 9
✅ C. Perfect balance: D09
✅ Cardio: W. Overclocked , Level III
✅ W. Flourish
Wednesday, 10
✅ C. Perfect balance: D10
✅ Full body Metcon: W. Titan's fury
✅ W. Staying in
Thrusday, 11
✅ C. Perfect balance: D11
✅ W. Basilisk
Friday, 12
✅ C. Perfect balance: D12
✅ Full body strenght
✅ W. Body Flow & W. Origin
Saturday, 13
✅ C. Perfect balance: D13
✅ Cardio: W. Overtime, Level III
✅ W. Synergy
Sunday, 14
✅ C. Perfect balance: D14
✅ Cardio: W. One day at a time, Level III
 
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