Back & Core 5

The latest in the Back & Core series, designed as the next progression for intermediate movers or a stand alone for more advanced movers. 

Back & Core 5

Forward/Backward Roll
Side Roll
Pistol Squat
Pistol Squat Roll Standups
Table Hip Swivel
Back Bridge
Floating Scorpion
Side Plank Reach Under
Side Plank Overhead Reach
Rolling Log
Scissors
Beast Birddog
Beast Hop Throughs
One Arm Squat Thrust
Elbow to Ankle Lunge
Wall Walk
Hanging Leg Raise
Hanging Knee Raise
Hanging Side Crunch
Hanging Twist
One Arm Hang
One Arm Hanging Leg Raise
Side Swinging
Seal Drag
Seal Slides/Backward
Bow Crunch

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8 True Tests of Your Overall Fitness

I’m a sucker for fitness tests. I know how pointless and/or meaningless many of them are and how limited they are in assessing true fitness but any time I come across a fitness test I just can’t help myself, particularly when this is the headline from Runner’s World:

8 True Tests of Your Overall Fitness

Just because you run doesn’t mean you’re in shape, as one Runner’s World editor discovered.

I have seen a lot of runners that aren’t too fit for things other than running so this caught my attention. I was a bit skeptical as always but interested nonetheless. After reading it, however, I was pleasantly surprised to see it was a pretty good overall fitness assessment. 

Basically it’s an adaptation of the 8 Tests of Overall Fitness from a book titled The Better Man Project by Bill Phillips. For the full scoop and much more detail, including the corresponding Men’s Health Fitness Standards, here’s the link.

Of course, I had to put myself through these to see how fit I am. Here are the tests and how I fared…

Check 1: Is Your Core Weak?
Test: Extended Prone Press Up
Standard: Keep body flat and hold 10 seconds
K2: Pass

Check 2: Lower Body Power
Test: Broad Jump
Standard: 8 feet
K2: 8 1/2 feet

Check 3: Anaerobic Endurance
Test: Squat, Curl & Push Press 30% BW
Standard: 20 reps in 1 minute
K2: 27 reps

Check 4: Mobility
Test: Wall Squat
Standard: Full depth squat
K2: Pass

Check 5: The Beep Test
Test: The Beep Test
Standard: 12 rounds
K2: 8 rounds

Check 6: Upper Body Power
Test: Clap Pushups
Standard: 10 reps
K2: 20 reps

Check 7: The “Go” Muscles
Test: Deadlift
Standard: 1.75 times bodyweight
K2: 1.91

Check 8: Flexibility
Test: Sit and Reach
Standard: 17″
K2: 18″

Overall, I passed 7 of 8. Not bad.

Looking at the tests I passed easily:
Core
Anaerobic Endurance
Upper Body Power

Passed by a little:
Lower Body Power
Go Muscles

Barely Passed:
Mobility
Flexibility

Failed:
Beep Test 

Probably could have predicted the results to be such. 

Overall a pretty good overall test. Now I know what I can work on a bit. I tested the Beep test again today and made it to level 9.2 so hopefully it won’t take long to master. 

Here’s a video of my efforts:

A Couple Full Body Gym Workouts

 As I continue to wait for the ever decreasingly likely phone call invitation to American Ninja Warrior, I keep myself busy with varied workouts. The last couple just happen to have been in the gym…

Tuesday

Foam Rolling and Stretching

Lat Pulldown
5 sets of 10-12 reps, increasing weight each set.

Circuit 4 sets
Hanging Iverted Shrugs 10-15 reps
DB Lateral Raise 5 reps
DB Full Raise 10 reps
Bicep Curl (BB or DB) 10-12 reps
Behind Neck Deep Press 8-10 reps
Walking Hop Lunge 24 total steps

~20 Minutes of misc work with no real order or structure, including:

Hamstring Drops
Hanging
Cable Reverse Flys
Deep Pushups
Body Row
DB Pullover
Hinge Row

…and a few other things I can’t remember at the moment. 🙂

Thursday 

Warm up:
Jump Rope
Kneeling Fire Hydrant
Tipping Bird
Ostrich Twist
Skin the Cat
Shoulder Dislocates
Xiaopeng Forwards

Power Clean 
5 reps, 2 warm up sets and 4 work sets

2 sets:

Hamstring Drop
GHD Sit-up

Circuit, 2 rounds:
Standing Triple Jump
Pushup Bouncing
One Arm Hanging
Handstand

Misc sets of:
Dips
Body Rows
Planks

Some videos of above exercises…