Go Play Outside

by Rob Brinkley Jr., NASM P.E.S., SFG 1

As I write this, I’m not sure if our summer will be full of summer camps and family road trips or social distancing and attempting to occupy our boys. Either way, time is a precious resource and summer keeps us busy. Most likely, you are in a similar situation. So, here’s a fun Summer regimen to practice. You can get it done quickly all by your lone wolf-self or make it a family affair and enjoy the active time together (maybe it’ll inspire a nap afterwards).

YOUR EXERCISES

• Suspension Pushups • Suspension Rows (or) Pullups • Crawls • Weighted carries (or) weighted drags *if you need some cardio, run up a hill

ABOUT THE EXERCISE SELECTION

Suspension pushups and row/pullups are scalable for everyone. Your grandma can do them, your strong spouse can do them, and even the kids can take a turn playing/swinging, hanging, etc. (which could give you your rest breaks between sets). Don’t have a suspension system? NO problem! In the accompanying videos, I am using the webbing from a ratchet strap with two handles attached. The only challenge with this low-tech method is the length is not easily adjustable as a suspension system you may purchase. How to fix that? Find higher and lower things to attach to, or carefully wrap around to achieve your “right” length.

Tip: To prevent it from moving forward or backward, I crisscross mine.

Crawling is great,and you don’t need anything. If you can crawl outside in the grass – even better! Crawling with legs down is a good gentle way to connect your body parts and get you moving. Crawling with legs off the ground is surprisingly challenging. Carrying &/or dragging things is simple and effective. You can get creative with what you use as “weights”. You can make it great fun. If needed, uphill running can be great. The uphill slope often puts your body mechanics in good alignment, and it can put some limitations on your potential joint pounding (especially when practiced in the grass).

HOW TO DO YOUR EXERCISES Suspension Pushup

Secure your suspension system. Give it a tug to make sure it is solid. Start with anchor point behind you. Holding handles, set your self in a standing plank position. Brace your mid-section*. Walk your feet back to your needed difficulty level. Perform your pushups keeping good posture and not allowing the webbing to rub your arms. To make sure your posture doesn’t break down stick to repetitions of 5 to 8. Take a break (give someone else a turn). Then repeat until you finish all your sets.

Suspension Row (or pullup)

Tug again to make sure everything is still secure (or if needed, relocate for appropriate difficulty level and make sure secure). This time face your anchor point. Set your standing plank posture. Brace your mid-section*. Walk your feet forward to your needed difficulty level. Perform your rows. To make sure your posture doesn’t break down stick to repetitions of 5 to 8. Take a break. Then repeat until you finish all your sets. If you need to make the rows more difficult, you could put on a weight vest. Or try L-sit pullups. *To “Brace your mid-section” poke yourself in the sides of your belly with your fingers; using your stomach muscles, push your fingers back. Practice doing this and breathing at the same time.

Crawling

Get down on the ground on your hands and knees. Tilt your head up, so you can see where you are

going. Crawl using opposite arm and leg pairs. (video link = https://youtu.be/nejLIbZiObs ) If you need to make it more difficult, keeping your back flat and butt down, elevate your legs off the ground. Now crawl still using opposite arm and leg pairs. Your “reps” could be 1 to 2 minutes. It’s not a race, keep good form. It isn’t the bear crawls you did in elementary gym class, keep your butt down! (video link = https://youtu.be/wWamew9p-hI )

WEIGHTED CARRY OR DRAG

You can vary this one depending on what you have and what you like. Mix it up if you can. For the carries, brace mid-section, pick-up and go. How far? I’ve read many recommendations and strength goals, which can all be great. But to be practical, do what is convenient and you have time to do. I too have fantasies of hauling all my weights to the park and practicing a gauntlet medley of carries.

But if I wait until I have time and permission to do it – then I’d only be doing weighted carries a couple times per year. However, most days I can walk from the garage to the driveway – and maybe to the corner. Keep it reasonable and repeatable. For your distance to walk, find what is actually convenient for you. Ask yourself, “Where do I have a 10 – 60-yard space that is nearby, which would take minimal effort to do or setup?” Once you have picked out “your space” – adjust your appropriate load for what you need. Louie Simmons has said, if you walk like you are drunk, the weight is too heavy.

The weighted drags can be fun and get the kids easily involved. You could use a D.I.Y. sled, wagon, cart, wheel barrow, etc. If you need to “easily” make them more difficult – go uphill. For your weighted drag distance ask yourself the same question as for the weighted carry distance. For me, the places are different, but need to be convenient for each.

How many sets? If you practice 2 days per week Try one day with 2 sets of all and one day with 4 sets of all If you practice 3 days per week Try one day with 2 sets of all one day with 3 sets of all , one day with 4 sets of all If you practice 4 days per week Try one day with 2 sets of all Two days with 3 sets of all One day with 4 sets of all

WHAT ABOUT CARDIO?

If you decide to add the hill runs, find your hill and get a timer. Warm-up as needed. Run uphill (10-20 seconds). Walk back down and catch your breath. Give yourself 60-90 seconds of recovery (longer if needed). Practice 5 to 20 sets as needed. If you get your kids to race you; they may encourage you to do more! (video link = https://youtu.be/_20GAeX6jMs )

Enjoy your Summer & have fun practicing!