Strong is Sexy (AF): Week 03
Sarah Walls
We're getting into some good stuff with the addition of the Push-up Eccentric (or Push-up Negative) for Strong is Sexy(AF): Week 03.
In my opinion, there are two exercises that pump up women like nothing else:
- Mastery of the push-up for multiple reps
- Completion of their first bodyweight pull-up
For women, these are hard. We've all experienced struggling through mandatory reps in P.E. class or the push-up being used as "punishment" during a practice of some kind. Or, more current, the misguided group fitness instructor who barks out for everyone to do reps for :60 straight.
Well that shit stops now. We're going to build a beautiful push-up with a TOP-DOWN approach. We're going to focus on the eccentric or negative portion of the muscle contraction - all you need to know is that this is where we will slowly lower our body down to the ground. That's it.
Believe it or not, focusing solely on the eccentric push-up will greatly enhance strength for the concentric (or actual push-UP portion), but this part of the movement is something that virtually everyone can do right now.
Strong is Sexy(AF): Week 03
Strength/Movement Quality - do this 3x this week:
A1 Braced Squat 3x10 - take your time on each rep, focusing on maintaining your brace
A2 Bear Plank 3x6-10 breaths
A3 Spiderman Stretch 3x3-5/side (take your time)
A4 Push-up Eccentric 3x3 - lower for :03-:06 for each repetition
Cardiovascular:
Walk 30-min
Diet:
Stick with last week's goals.
The Icing:
Put yourself on the clock. Yeah, I'm serious with this recommendation: whatever chores you have to do around the house - yard work, dishes, washing the car, laundry, whatever - time yourself. You'll get the task done way faster and work up a bit of a sweat. We call this GPP - General Physical Preparedness. Be ready for anything, be ready for life!
Good luck! We've got one more weekly progression next week. Then the program moves into the more traditional monthly wave with multiple days format.
