Tire Flip 180 Machine WarmupTire Flip 180 Machine Warmup, 3 sets of 10 flips for a warmup before your main workout.
2018 Sport Year In Review Strava2018 Onechristianman.com Sport Year in Review
Beginner Battle Rope Wave WorkoutIf you are looking for a good way to warm up your arms and core while getting your heart rate up try the Beginner Battle Rope Wave Workout.
Many times I need to get my heart rate up before my weight lifting in order to jump start calorie burn. But I don't always want to fatigue my legs before my runs the next day.
This battle rope exercise is very basic but will get your heart rate going while strengthening several upper body muscles.
Try to do as many 25 second sets as possible in 10 minutes.
Indoor Rowing Proper TechniqueWhen I was a freshman in college at Northwestern State University I joined the crew team. I rowed 8 and 4 man shells with a coxswain.
So when I go to the gym and see people torturing themselves on the rowing (erg) machine because of improper technique, it makes me want to go over and show them how.
When you are doing it correctly this is a full body exercise and that chain/cable should not bounce. You should not be taking that handle up and over your knees like it's on a roller coaster. There is a sequence to follow to make sure you are using the proper technique to reduce injury.
Keep the handle at a constant height with very little vertical movement.
Leaning forward to grab the handle your knees should be bent, your back showed be leaning forward and your arms fully extended.
Then drive with the legs, lean all the way back and then pull with the arms to your chest. Then do it in the opposite order to full compression.
We want to use our leg and core muscles to do the heavy work and finish with the arms.
Remember in the shell your wrists will also have to turn that oar which adds a level of fatigue that you don't get as much on the indoor rower.
Single Arm Dumbbell RowSingle Arm Dumbbell Row. Latissimus Dorsi, Biceps, Triceps, Rear Deltoids Http://www.onechristianman.com
Lower Pec fly with cablesLower Pec fly with cables. one of the most effective lower chest workouts. Http://www.onechristianman.com
Fly Zapper FunFly Zapper Fun, Killing Flies
Hanging my Kayak in the barn (How to store your kayak)Hanging my Wilderness Systems Tarpon 100 in my Tuff Shed Tall Barn 8. How to store your Kayak.
I used four eye hooks and two adjustable straps to create an easy to use hanging system.
Soccer Ball Off the FaceSoccer Ball Off the Face 2016. Thats my girl!
Soccer goal via mis-direction stumble and rollSoccer goal via mis-direction stumble and roll. That's my boy!