Today's featured "equipment" from NATURE's GYM: a bike rack! Here are 7 core heavy moves you can do using a bike rack. I believe in challenging the fitness status quo by using INNOVATION * ADAPTATION * REINVENTION! About to head out to @paragonsports for the PURSUIT group training workout through the streets of NYC for @merrelloutside's #NATURESGYM event! It's happening nationwide in all of the big cities across the US! Stoked to be holding it down for NYC! #DoYouSeeThePotential#PURSUITstreetathlete
If you aren’t in my free group then you are MISSING OUT! We are squatting like CRAZY this week and getting into a routine of pushing ourselves. It’s amazing what you can do when you have a great group of people behind you encouraging you. What’re you waiting for?
Our head coach @heath_herrera is demonstrating the Medicine Ball Double Knee Strike Sit Up Throw with help from @ahutch1765 Begin the movement in a seated position in front of and facing a training partner. Intensity can be increased or decreased by changing the distance between the training partners.
Start with the ball in your hands or receiving it from your training partner. Lie back with arms extended. Take the ball overhead as you lie back making sure to tap the ground with the ball, keep your head pressed against the floor and perform two single knee strikes to your mid thigh, touch the ball to the ground prior to alternating knee strikes. After completing a single knee strike to each leg bring both knees up to meet the ball for a double knee strike to the thighs. Once you have performed the double knee strike reverse the sit up throw movement. The reversing of the movement (Sit Up Throw) will be a simultaneous initiation of trunk flexion and a throwing action of the arms. When performed correctly the sit-up throw resembles a catapult action. As you launch the ball to your training partner aim for his/her chest.
Perform for total reps, distance, or time as indicated in your training plan.