Father Andrew's Hot Body Gym

December 6, 2009

The Back Lever

Filed under: workouts — Tags: , , — Micah Vandegrift @ 1:38 pm

As you all know, I really enjoy the gymnastics portions of our workouts. I am always searching out good tutorials on the base level gymnastics motions. Here’s a really great step by step video of the Back Lever progression.

The Back Lever from Patrick Cummings on Vimeo.

Some key points –

– this motion will help develop your entire posterior muscle chain, increasing your capacity for deadlifts, cleans, sqauts, ect.

– the back lever is also helpful to raise your mental awareness to a variety of muscles, which can be helpful when targeting muscle groups.

– controlled movements like the back lever enhance full body fitness

The video reminded me that when doing these types of exercises, it is so important to concentrate on fully engaging your muscles, truly “exercising” them, in order to build strength and mobility. He mentions the technique of taking a deep breath and locking down your core around your lungs before beginning the lever. I think this technique could be helpful for weight lifting and other exercises also.

Really enjoying the Again Faster video tutorials. Very helpful and mostly about 10 minutes short. Check em out!


November 24, 2009

Workouts for the Week of November 22nd

Filed under: real talk — Tags: , , , , — Mara @ 9:12 am

Tuesday – WOD 1

For Time:

75 pull ups

75 backsquats (135#/95#)

Note: For those not up to 75 pull ups in a row, you can break the set in half and perform one set before and one set after the back squats. Scale weight appropriately.


Wednesday – WOD 2

4 rounds for time (or 15 min):

3 shoulder press x 115 lbs

5 push press x 115 lbs

7 push jerk x 115 lbs

400 meter run

Scale weight appropriately.


Friday – WOD 3

As Many Rounds as Possible in 15 minutes:

3 Squat Cleans (155# / 95#)

5 weighted pull ups

7 burpees

Scale weight as needed.


Saturday – WOD 4

4 Rounds for Time:

3 Back Levers

10 snatches (75lbs/55lbs)

400 meter run

Note: Anyone not comfortable with the snatch should perform cleans. Scale weight appropriately.

Blog at WordPress.com.