YAYOG Workout – The Strength Block: Legs and Core

The theme for this week continues to be YAYOG modification.

The planned workout called for bodyweight interval training that included Bulgarian Split Squats, Side Lunges, Toyotas (4 sec hold), and 1-Legged Romanian Dead Lifts (RDL’s).  I had to replace the Bulgarians and the RDL’s with 1-Legged Squats and Sissy Squats, respectively.

The key to success with these exercises is definitely form.  For example, Side Lunges are pretty easy…unless you keep your butt back, your knee directly above your ankle, and your chest/back/head upright.  Maintain good form, and side lunges cause a great burn (and a great sweat).

The Sissy Squat is a Bodyweight Strength Gem

I have never seen this exercise before let alone performed sets of it.  Credit for this one goes to Mr. Mark Lauren.   It is difficult to describe, so I’ll let the picture below do most of the work.  Basically, imagine doing the limbo….collapse backwards onto your heels while keeping your body straight, from your knees to your head.  Then raise your self back up.

The Quads, Glutes, and Core on FIRE!

As you can see, I do use a stool to support myself.  This does lead to some differences in my muscle engagement from right to left (I can feel it), so I do switch the position of the stool every few reps.  I also try to just rest my ring and “pinky” finger on the stool to limit its contribution to balance (vs. arm strength contribution).

A great exercise.

Keep Pushing UP!

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