WEDNESDAY 9/6/2017

THE WORK

6 alternating rounds, rest as needed

1 Pistol Balance Complex

    10s single leg stand

    3 Tempo Pause Pistols

    10s single leg stand

10 Banded Single Leg Glute Bridge

THE FOCUS

Balance and Proprioception. (That's a big word!) 

THE NOTES

What is proprioception? Basically, it's the body's unconscious ability to sense movement.

Who cares? YOU SHOULD! CrossFit is made up of some very technical, full body, functional movements (snatch, butterfly pull ups, squats, rowing, running, etc.), so the better your ability to know exactly how every segment of your body is moving, the more mastery you can display.

Banded Single Leg Glute Bridges

See the picture below for a reference for how to setup (from @moveu_official)

Important cues:

1. Tie the band to something at about knee height.
2. Place the band above (easier) or below (harder) the knee.
3. Lie flat with pelvis tucked under and ribs pulled down into the body. Brace your abdominals!
4. Take a deep breath into the belly without letting your belly expand.
5. Literally squeeze the glue with your mind and drive the hip upward. Keep your pelvis tucked under!
6. Pause at the top of the bridge and make sure your pelvis is level to the floor with your knee out. (Don't let the band pull your knee in!)
7. The hard part - lower back to the ground, keeping the pelvis square and level. Keep your abs tight! 

Banded Single Leg Glute Bridge