Hope everyones week is rocking. Extending the time under tension on your muscles allows for the aerboic metabolism to work at a greater level. This helps with not only tone and strength of the targeted muscles but it increased the endurance and proficency of the muscle! Who doesn't want that? :)
If you are not able to stay engaged the entire set.... THAT IS GOOD! Granted you want to give your best effort, but remember when you can no longer continue with Integrity based form (mechanically sound and muscel lead with out momentum) your muscles are telling you they are fully exhausted! Take it as if they are yelling at you.... 'OK I GET THE POINT! YOU HAVE COMMUNICATED. YOU WANT ME TO ADAPT!"
Squat - stay on your heel! do not go to your toes and attemp to reach 90 degrees with the knees for the bottom turn around (thighs parallel to the floor)
Push Plk - shoulders elbows and wrists all aligned. We always say in the studio... "If your nose falls off your face in the push plank position it should land our over the line of your finger tips!" This keeps it safe and effective
Leg Raise - Do not bend knees at all! This is tough on your back. In the starting position it will be a stretch in your hamstrings. That is OK! As you lower the legs and raise them it is essentail to lock your knees and flex your ankles. Lastly, crunch your torso up (you can place your hands behind and hold your head if you need to) so that you engage your "six pack" (yes its there on everyone) and protect your low back by flattening it into the ground... WHEN INTEGRITY BASED FORM CAN NO LONGER BE CONTINUED STOP IN PLACE, THEN SLOWLY HEAD BACK TO THE GROUND.
HAVE AN AMAZING DAY!
*let me know below the exercisethat is the most challenging this week below in the comments!