Quick Navigation Menu:
Welcome to Day 11 of the BWF Primer Build-up!
Hey folks! Nick-E here.
So yesterday was a whole lot of reading. Some of you may have got the hang out of it, some of you may not have. Some of you may be in the unfortunately common camp of ‘that felt way too easy I don’t think it’s even doing anything’. For those in the last 2 camps, don’t worry. Like I mentioned in the last post and also in the deadbug guide, it takes some practice to learn properly, and it is not simply holding the position however you can that’s hard, it’s the exact process of bracing with the right muscles to hold that position, with minimal air in your lungs. That takes a lot of practice and experimentation to figure out.
Anyway, today:
– Going back over the deadbug guide
– Another workout!
Today’s Learning:
As I’ve said a few times now, yesterday’s reading on the Deadbug was a real doozy, so to cut you a bit of slack and not overwhelm you with information, your reading for today is to go back over all that information, take your time to practice all the different breathing and core Activation drills to really consolidate all the info best as you can.
Deadbug Guide
Workout #11:
| Exercise | Sets/Reps | Rest |
|---|---|---|
| Static Deadbug Hold | 3x10s | 60s |
| Squats | 2×8 | 60s |
| Glute Bridges | 2×10 | 60s |
| Rows (Or Reverse Push-ups) | 2×12 | 60s |
| Push-ups | 2×12 | 60s |
(REMINDER: IF YOU ARE FAILING ANY OF YOUR SETS, OR EVEN PUSHING CLOSE TO FAILURE, YOU ARE WORKING WAY TOO HARD. PICK AN EASIER LEVEL OF INCLINATION/EXERCISE VARIATION THAT YOU COULD DO SEVERAL MORE REPS OF IF YOU HAD TO. THE FOCUS OF THIS PHASE OF THE PRIMER ROUTINE IS ON TECHNIQUE PRACTICE AND LEARNING, NOT PUSHING YOURSELF TO YOUR LIMIT OR EVEN CLOSE. IF YOU PUSH YOURSELF TO FAILURE 6x A WEEK FOR TWO WEEKS YOU WILL BE MASSIVELY OVERDOING IT AND BURN OUT QUICKLY.)
Ok, I did it!
Congratulations!
I’d recommend joining my discord server if you haven’t already! It’s a great place to not only get answers to any primer (or general fitness) related questions you might have, but also a lovely little social space to get to know like-minded people. Here’s the link: https://discord.gg/DZ5CCQZ. See you there!
Cheers,
Nick-E
Support the Creator!
If you like my content a lot and want to say thanks to the person that made it (me!), you can send me a one-off or monthly tip on Ko-fi here! Also, I have a premium exercise library hosted on this site with currently 325 exercises in it that you can subscribe to for only £5 per month. If you do decide to sign up, it’d be even better for you than donating anyway, because you get some nice premium content as well!
(ON THE PRESENCE OF ADS ON THE SITE:) I make the majority of my content for free because I simply want to help people as much as I can, and want to make fitness as accessible and easy to understand as possible, but running this site has some costs associated with it and like everyone in this world I’ve got bills to pay! I have had manual donation buttons and optional paid subscriptions on my site for years so I could avoid hosting ads for as long as possible, but the number of supporters to the site has not grown proportionally with increased traffic (and associated running costs from improvements to the site) over time.
Ultimately, that has informed the decision to host ads on the site. In an ideal world, if I were able to get enough consistent supporters to the site, then I could go back to making the site fully ad-free. At the same time I recognise that is not realistic, as a lot of people who appreciate my content the most do so because it is completely free, and would ultimately rather choose a few ads in my articles than having to pay for access.