SPARTAN SGX BACK TO BASICS (B2B)
B2B will essentially be a reset button for the body. So often in OCR training we always hit the gas pedal and very rarely slow down. But the body needs consistent maintenance. That's where this class comes in, fine tuning the body trying to make certain areas bulletproof so we can avoid injury and maximize our potential. There will be a heavy focus on core strength, mobility/durability movements, as well as ways to enhance recovery. It will still be a challenging class but you should leave feeling refreshed in a sense. B2B IS OFFERED AS PART OF ANY FLATline OCR OR HARTFIT HIIT Class package. IN ADDITION, those who wish to purchase the B2B Class SEPARATELY can do so by clicking one of the links below.
EXERCISE EXPLANATIONS AND DEMONSTRATIONS (ADDED WEEKLY)
KETTLEBELL DEAD BUG The exercise shown is a dead bug. It primary focus is anterior core stability and minimizing pressure on the low back. The kettlebell is used to help engage the lat during the exercise. When it comes to OCR, core is involved in pretty much everything from heavy carries or the rigs. If you don’t have a strong core most things in these races will be a lot more difficult and chance of injury is a lot higher.
BEAR CRAWL (VERSION 1) BEAR CRAWL VERSION 2) Whether it’s going under barbed wire or climbing over the A-frame cargo net the bear crawl is a movement that is invaluable. It’s a great way to build up stability and strength in your core as well as your upper and lower body. Not to mention it’s a great way to increase your cardiovascular endurance. The key with this movement is making sure as you move your limbs forward you keep your back parallel to the floor, push hard against the ground with your arms, and keep your knees low. If you are just starting off with this movement I would practice staying in place and trying to hold the position for :30 sec. Once you get comfortable there try moving one limb at a time very slowly without tipping. From there you can practice lifting the opposite arm and leg simultaneously once again without tipping. If you can do that then you can try moving forward and back in place before progressing to the actual crawl. Slowly develop those neuromuscular connections. The more connected you are to your body will only help when it comes to OCR or just life in general. Just remember a baby needs to crawl before it can walk. Sometimes as adults we need that same mindset 😉.
APE CRAWL In this movement you will be moving laterally from side to side. I always like to coach it by saying "move hands, then feet, and repeat". Unlike the bear crawl which is typically much slower, the ape is one you can pick up the pace a bit and start incorporating more speed. That being said this movement can become a lot more cardiovascular and raise that heart rate up even more. It's a great way to build up endurance and strength in both the upper and lower body not to mention increase the mobility in the hips. Obviously in OCR strong legs are a must! But with increased mobility in the hips will allow you to do better when it comes to unstable surfaces such as jumping over logs or rocks or getting up and over any obstacles that require a high leg swing like the walls or cargo nets. It's a great exercise to incorporate in any OCR or general training program.
SCAP PULL-UP When it comes to the multitude of hanging obstacles seen in a spartan race, strong and durable shoulders are a must. The scap pull up is a great way to build up strength in the muscles of your mid-back, your lats, as well as your grip. So often we see fatigue in the upper body whether it be during a workout or on the monkey bars in a race; shoulders will start to dislocate and elevate, grip will start to fade. This is alway when risk of injury is the highest. This exercise is an easy an safe way to make sure that doesn’t happen. Start by getting a strong grip on the bar. While keeping the arms fully straight let your body drop and your scapulas fan outward. I always like to use the cue shoulders towards your ears. Then still keeping your arms straight pull yourself back up by only using lats and the muscles of the mid-back. There should naturally be a little extension in the thoracic spine. Try to hold 2-3 seconds in each position. If you find yourself losing your grip too quickly you can scale it down by putting your toes one something to take some of the weight off. Also if you find your arms bending that means that you’re using to much bicep and not hitting the correct muscle groups. If this occurs you need to scale it back some and work on lat engagement. Just remember a strong shoulder joint is key both in OCR and in life. Prevent an injury before it happens.
HALF-KNEELING ROCKS It's very common these days to see clients with tight hips and ankles. It's also common to see a lot of groin and ankle injuries when it comes to OCR. Having to go through uneven terrain and over a multitude of obstacle it's imperative that you keep both your hips and ankles mobile. That's where these two exercises come in. The first video shown are 1/2 kneeling adductor rocks. It's used to open up all those muscles of the inner thigh. As a coach when I see knees caving in on certain movements I know that usually due to tight adductor muscles as well as inability to abduct. Which basically means tight hips and poor glute contraction or as I like to say, "glute amnesia". In order to perform start in the 1/2 kneeling position. Take a step with the leg that's up so that it's perpendicular to the other leg. Keep your arm on the inside of the leg and make sure you push out not letting your leg cave in. Rock back and forth for 5 to 10 repetitions. You should feel a strong pull on the inner thigh. The second video is also a 1/2 kneeling rock that is used for ankle mobility. To perform you stay square in the 1/2 kneeling position. I like to used a weight on the knee for some assistance. Rock the knee back and forth without letting the heel come up. You should feel a stretch in the Achilles tendon up to the bottom of the gastroc. Perform 5-10 repetitions.