Today's Workout of the Day
FMS Corrective Strategies and or Z-Health Warm Up
10 Minutes of Kalos Sthenos with a light Kettlebell
3-5 Sets of 3-5 Reps:Body Weight "Bone Rhythm" Squats
3-5 Sets of 3-5 Reps"Bone Rhythm" Push Ups(these can be performed on any surface that allows the movement to be crisp, precise, and puts the least amount of stress on the system
Rest when any of the 4 Elements of Efficiency are no longer present
10 Minutes of Hardstyle Turkish Get Ups with a bell weighing no more than 20% of your bodyweight
Z-Health Cool Down
What is Bone Rhythm?
It is exactly what it sounds like. Picture any bone in your body, now think of what each end looks like. Got that image clear in your mind?
Good, now listen up cause here is the bit that makes it clear.
Imagine that both ends of that bone move at the same speed.
Let's examine the squat as an example, and use the femur as the main focus.
As you start to decend into the squat, the bottom end of the femur (where it connects to the knee) should be moving forward, and up, whilst the top of the femur (where it connects to the hip, is this clear in your minds eye?) should be moving down, and back.
If both points travel at the same speed you get very efficient movement, and likely optimal joint alignment to handle very heavy loads, whether the load be applied rapidly or slowly, if the rhythm is there, the loading will be done in a safer manner.
In the Push Up (getting the theme of the post and the WOD?)
The Humerus is the bone we want to focus on. Try to get the bottom (elbow) and top (shoulder) to travel at the same speeds.
Again, efficient movement
Why the focus on efficiency?
Would you rather have a car that can travel 100 miles on 1 teaspoon of gas?
Or a car that can travel 100 miles on 10 gallons of gas?
Right, the more efficient one is the best choice, and as a thinking, reasonable person (I make the observation that if you are searching for tips and help on how to maintain your body and wellness that you are indeed smarter than a bag of hammers and in fact, a reasonable person) you would obviously want to get the most effect for the least effort. At least, I do, I want to get the most out of the short amount of time that I can spend devoted to the maintenance of my physical self. And if perhaps, that can be coupled with a little tune up for my mental self (neurological benefit of exercise) all the better.
Am I reaching you Herbert?
ps
the Herbert reference is from an old Star Trek Ep, Stepping into Eden
check it out on youtube, its great
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