program critique

[mshelb]

Thoughts? Suggestions? on this routine. I’ve been recovering from a back/sacroilliac injury. (See here: http://www.circularstrengthmag.com/forum/viewtopic.php?t=4948) My focus here is to get my back/core muscles working together again – I’ve lost a lot of that and re-integrating my structure here is the goal. My chiropractor has encouraged me to start working out more vigorously because my alignment is holding stable.

I came up with this routine because it was my list of exercises that my back tolerated well and seemed to respond to best.

Circuits (Tue, Thur, Sat):
1. Kettle bell swings 10/10 @ (16kg) with focus on breathing with the motion as opposed to power breath.
2. BB spinal rocks 10 (varied type)
3. Flat foot pendulum squats (double pendulum with 15s, alternating right/left and the catch in a flat foot squat). 10 each direction
4. 10 “pushups” which vary to what I’m inclined to do at the moment but include quad switch, fingertips, back bridge, screw ups, and something I call ‘dog and reach’, which is downward dog to something close to a descended planche (hands near your midsection on the bottom point).

Afterwards I play with the clubs for a while with mills, casts, etc. I’m not timing my sets or my breaks yet, just starting again when I catch my breath. I’ve managed three circuits pretty well and plan to increase that number carefully if I stay stable.

Off days are active recovery warrior wellness, be breathed, and bodyflow exercises that don’t work me too hard. I expect I'll follow this for about a month.

Is there anything I'm missing? Screwing up in a big way?
Thanks again.

[JasonE]

Mike -

Looks pretty good! I'm also using a significant amount of slow and smooth Be Breathed after my Warrior Wellness. I spend a little extra WW time working pelvic movement.

Before launching into Butterflies, Pikes, and other BB, I take a couple minutes for slow shoulder bridges and side bridges. After my BB, I use the Rattlesnake and Striking Cobra described in Snaking Your Way to a Better Back (http://circularstrengthmag.com/forum/viewtopic.php?t=6277)

I recommend that you also look at some movements to open your pelvis further, such as the Double Shin Roll and with Clubbells add Parry Casts, focusing on moving your body around the CB.

[mshelb]

Jason,
Your recommendations all sound workable for me - I'll start with them tonight.
2 questions:
I usually do bridges after BB as a (edited - I had the wrong term here :oops: ) complementary movement, but I'm guessing there's a physiological mechanism you're aiming for with doing them first? Can you share what that is, or did you just find it to be more effective in that order?

I've added the 'elevated' to my shin box switches to help with opening my hips, but I can't figure out how to do the 'double shin roll'. (I've misplaced my Bodyflow book.) Is your weight toward your knees as you shift your weight to the forward leg with your feet swiping the ground rearward as you roll? does that question even make sense?

Thanks for your time.

[JasonE]

Mike -

I just like the feel of doing shoulder bridges prior to BB. I find that my back feels better during BB when I do. Any regular hand bridges that I do are saved for after BB, for the same reason. Your body will tell you what it likes best.

Before worrying about the Double Shin Roll, work this kinetic chain so you can do it slow and smooth:

Flat Foot Squat
into
Cossack Squat (one knee down in front)
into
Descending Shin Roll
into
Shin Box
into
Shin Switch
into
Shin Box (everything on other side from here on)
into
Ascending Shin Roll
into
Cossack Squat
into
Flat Foot Squat

Repeat in same direction or alternate as desired. I like the feel of it and it gets my SI joint moving nicely. :) If you get that down, the Double Shin Roll will come much more easily.

[mshelb]

Hey – I like that chain. It fits in my living room too.

Your shoulder-bridges-first explanation makes sense now that I think about it. I had noticed that I’d always do butterfly rocks first and hold the hip thrust at the top several seconds longer than I was supposed to. Just felt right – like I needed to do it. I’ll open up with some shoulder bridges next time.

Thanks again.