Fixing the Plank

Exercise of the Week: Prowler Shuttle

Another way to get some conditioning in with the Prowler on a short straight away is with Prowler shuttle runs.  Sprint 10-15 yards using the high handles and then immediately sprint back using the low handles.  Do this maybe 2-3 times as a set, rest for about 60 seconds and then repeat for the prescribed number of sets.

Or if you want to go a little "out of the box" you could use Prowler shuttle runs as a power exercise on a lower body day.  If using it as a power exercise only make one down and back trip as a set.  Rest for about 60 seconds and repeat for 4-6 sets.

Exercise of the Week: Prowler Push to Prowler Drag

I love Prowler pushes and drags for distance when it comes to conditioning.  The problem I have at my facility  though is that when I can not get outdoors with the Prowler I am pretty limited to what I can do with the Prowler since I do not have a long straight away.  I have only about 12-15 yards to use.  That's fine for some quick sprint work with the Prowler, but not great for pushes for distance.  The solution if I want to get some conditioning work done indoors with the Prowler?  Pushes to drags.  Push towards one end.  Drag back towards the other end.  Repeat 3-5 times for one set.  Take about a two minute rest and repeat until you feel your legs go numb.

 

Dear Mom,

It has only been about two months since you left us.   It doesn't feel that way.  It seems much longer than that.  I thought as time went on it would be easier to handle your passing.  It's not not getting easier.  It's getting harder.  I think about you a lot.  I miss you more and more each day and I know Dad, Kevin and Lauren feel the same way.  I sit around some nights expecting you to call.  When I head down to the house and you are not home I wait around and expect you to come in from work or one of your shopping trips.  When Dad walks into the house I expect you to follow right behind him.  There are things that I guess I used to take for granted that I miss.  I miss the kids calling you "Grammy".  When Lauren and Kevin Had their birthday's I missed your birthday songs.  Even though it used to drive me crazy how much you worried about me, I miss that now.

Since your passing happened so fast I never really had the time to thank you for everything you have done for me.  Maybe it was because I never thought you would leave us.  So, thank you.  Thank you for raising me to be the man I am today.  Where I have come to this point in my life would have never been possible without you.  Wherever I go to from here would not be possible without you.  Thank you for giving me a brother and sister that would turn out to be my best friends for life.  I know they thank you also for where they are today.  Thank you for sharing a life with Dad and building the family with him that we became.  I  know it wasn't easy.  There were a lot of difficult times.  But when those difficult times arose we got through it.  And we became stronger as a family.  Thank you for holding us together as a family and making sure we kept in contact with one another.    Thank you for giving us memories that we will never let go of.  I'll remember out trips to the Cape, your crazy Halloween outfits, packing our lunches with frozen juice boxes and being at every single one of our games.  The list of memories goes on and on.

There is an emptiness that exists in our lives right now and that emptiness is you.  As much as we try to fill the emptiness with memories of you, it is just not the same.  But I want you to know that we might be tighter than ever right now as a family.  We are taking care of Dad and he is taking care of us.  You were the one that always held us together and you still continue to do so.  I know there are going to be some rough days ahead, but I also know that you will be there looking over us so that we get through those rough days.  You were always there for us and will always be there for us.  We will always miss you.  We will always love you.  You are in our hearts and minds each day.

I love you Mom,

Rick

Exercise of the Week: Elevated BB Reverse Lunge w/Front Squat Grip

This might be one of the more challenging lunge variations that I'll use from time to time.  Working from the step increases the range of motion and will really get at your glutes.  And when you switch from a back squat grip to a front squat grip your upper back and core are going to kick in a little bit extra to provide some extra stabilization.

Coaching Tip: Fixing Your Step Up

Exercise of the Week: Side Plank w/Shoulder External Rotation