Days 16 & 17 – #AugustCoreFocus Challenge – TGIF!

TEE GEE EYE EFF!
 
Happy Friday everyone!
 
 
Can I just say, since I’m 2 weeks out from Disneyland, that I can’t wait to meet the L.A. version of this guy!

 
Tampa Mickey will be followed by Anaheim Mickey when I run through the Angels Field at the Disneyland Half EEEK!
 
Ok, I’m focusing – on to the biz now 😉
 
 
Todays’s #AugustCoreFocus movement for 8/16/13: Side Plank Hip Taps
 

To take on the side plank position, lay on one side and bend the arm of the side closest to the ground at a 90 degree angle. Use that forearm as support. Pack your legs one on top of the other OR place one foot in front of the other [as with any side plank movement) & them push your hips and core to move upward, keeping yourself in neutral alignment. There should be no bend in your knees, no arch in your back and you should be facing forward. Now, dip the hip on that side towards the ground and use your obliques to pick it back up. Repeat this pattern and then switch sides.
Time/Interval: 50 seconds of work/10 seconds of rest – then switch sides
Keys to an effective Side Plank Hip Taps:
– Remember to keep neutral alignment from the head to the neck down to the back and hips and legs
– Put your hand on your hip that is at the top of your formation for support
– You will also be working your hips in this movement
To regress this movement you can place your hand on the ground in front of you instead of your hip.   Progress this movement by going until failure.

For Saturday (Yes, after another 18 mile long run for me)

Tomorrow’s #AugustCoreFocus movement for 8/17/13: V-ups on Stability Ball

 
AND Here’s a video demo for Day 17’s movement: 
  

Time/Interval: 50 seconds of work/10 seconds of rest, personal preference, tabata, etc.
Keys to an effective V-Ups on a Stability Ball:
– This is a more ‘advanced’ movement, so if you can’t hold a plank with your feet on the ball, DON’T do this movement and instead do a Dive bomber or Cobra movement, or whatever core movement you’d like to do for the day – IT’S COMPLETELY OKAY
– Use your core to come up into a V and be able to hold your upper body using your arms (this will also work your shoulders and glutes)
To regress the V-Up, you can do a Cobra or Dive bombers, to progress the movement you can do it until failure with controlled speed.

You know, can STILL sign up for the #AugustCoreFocus Challenge HERE!
(I’ve also put a tab at the top to house each day’s posts and also those referring to prize and challenge specifics)

HI! I'M KAT - I am a pug-mom, wife, NASM Certified Personal Trainer, & Fitness Coach focusing on living the fit life while tackling work, coaching others - doing it all! My blog is to hold me accountable for all the goals I plan on accomplishing and also a way for me to try to inspire others through my own experiences - if I can do it ANYONE can! Fitness is a huge part of my life as well as travel and seeing all that life has to be lived! PAY IT FORWARD!

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10 Comments
  • Reply
    August 16, 2013, 1:15 pm

    I don’t remember seeing an Anaheim Mickey in 2011 when I ran the DL Half Marathon but will be paying close attention this year to see if there is one! Tampa Mickey is really cute!

    • Reply
      August 16, 2013, 2:05 pm

      Someone on the Team Run Disney fb page did a trial run through the route for this year and said it was in there – these are new to MLB this year!

  • Reply
    August 16, 2013, 2:00 pm

    I’m so excited for you! You have to give Mickey a hug for me!!!

  • Reply
    August 16, 2013, 2:24 pm

    You’re going to have a great time in disney! My vacation is 2 weeks away too, really hard to contain the excitement! Can’t wait to do the workout later!

  • Reply
    August 16, 2013, 3:07 pm

    Happy Friday to you too! Hope you’re enjoying it. I’m so jealous your Disney trip is just a couple weeks away, I’m not going until the end of September. Ahhhh it seems so far away!

  • Reply
    August 16, 2013, 5:14 pm

    2 weeks!!! Woo Hoo!

  • Reply
    August 17, 2013, 11:54 am

    Do they have those Mickeys at every major league stadium? The Atlanta Braves have had one for a while (they also have a Statue of Liberty decked out in Braves colors), and I didn’t realize that other stadiums had them, too!

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