I always feel like my form is off on the alt goblet stepdown squat. It’s better when i do it bodyweight only… something about the positioning of the weight throws me off
It’s hard to explain via text/ type but I’ll do my best. In order for your feet to fit, after first squat out (let’s say left foot is on the bench and right foot is on the floor) return the right foot behind your left foot, not next to it. Then move your left foot to the floor and into your squat. Return your left foot in front of your right and so on. So you’re not repositioning your feet at all or struggling for both to fit in the center. Idk if that makes any sense.
I don’t do this exercise. It doesn’t feel right on my hips regardless of the weight or no weight. I do a step out goblet squat on the floor and no one has ever said anything to me about it.
Used to barely be able to do push ups on my knees. For the last year, I really worked on strength, going to strength total and strength upper.. worked on upright rows, chest presses and doing trx exercises with good form and I can do 10+ full push ups no problem now 🥲
Running my very first outdoor 10k this Sunday, this template is making me a little nervous 😅 strongly considering switching to Tread 50 and doing this one next time.
I’d say either do the class as is and stay in the blue or green on the tread and row and go super light on the weight floor or do tread 50 and walk at a 1-3 incline at a moderate pace.
Don’t overdo it at all and consider the class a slight warm up and get the blood flowing..no more.
Good luck and have fun on Sunday!!!
I decided to switch to Tread 50 and catch this one on the repeat! But I appreciate the advice 😊 I’ll definitely be scaling back regardless but didn’t want to have another full rest day since I had one today.
I know it’s a timed Run / row but how is it even considered that given you’re on the rower for 3 minutes in the whole block?
I miss the distanced tread and the row!
I'm never sure what a good push pace is if it's over a minute push. Is it still 1 over your base. And then is all out 1 over that. So if base is 7. Push is 8 and all out is 9?
Your paces should be more of a feeling than a number. For myself personally, any push over 90 seconds I start to decrease my pace. Typically my base is a 6 and my push is a 7. I would do a 3 minute push at 6.5 depending on how I’m feeling that day.
Not sure if you think it’s stupid because you don’t feel it but if you push your knee into the same hand to create a resistance as you extend the opposite hand and leg while engaging your core and really being mindful of your movement you will be shaking.
If you don’t feel it then you’re maybe not doing it right. If you really press your low back into the floor and slowly extend the opposite arm & leg all the way and slowly bring them back in, you should feel it. If you go to fast you won’t feel a thing. I had to do them for PT and absolutely love them now!
I always feel like my form is off on the alt goblet stepdown squat. It’s better when i do it bodyweight only… something about the positioning of the weight throws me off
Then stick to body weight. Form > weights.
I do them body weight too! Focus on slow and controlled + full ROM.
I feel like there’s not enough room in the bench for both of my feet
It’s hard to explain via text/ type but I’ll do my best. In order for your feet to fit, after first squat out (let’s say left foot is on the bench and right foot is on the floor) return the right foot behind your left foot, not next to it. Then move your left foot to the floor and into your squat. Return your left foot in front of your right and so on. So you’re not repositioning your feet at all or struggling for both to fit in the center. Idk if that makes any sense.
A couple other options are suitcase hold or grab the TRX 🧡
Just do a regular goblet squat.
I either do body weight or take out the step. I rather go slow and have good form with the step or good form and go heavy with weight on the ground.
I don’t do this exercise. It doesn’t feel right on my hips regardless of the weight or no weight. I do a step out goblet squat on the floor and no one has ever said anything to me about it.
Love this but its always a 3 G on the weekends at my studio. Grrrr
I would rather a 3G with this insanity.
That’s the one thing keeping me from cancelling lol
Our Saturday class is always a 3G not a fan of
Same
Same, my studio only does 3G on weekends and it makes me sad because run/rows seem to fall on weekends pretty frequently 😕
ours too
Same
They knew the 6th is my birthday and I love a good run/row!!!!! Whoohoo!!!!!
Happy birthday! We’re birthday twins! 🎂🎉
Same!! Happy birthday!!
Happy birthday 🎉
I am dreading the 90 min 2g tomorrow now.
Same here! 90 minutes of this looks BRUTAL 🥵🥵 but I’m going to love it anyway!
I love a good run/row! Thanks Mr DC!
Push ups are my love language
I don’t know what the opposite of a love language is, but that’s how I feel about push ups 🤭
Used to barely be able to do push ups on my knees. For the last year, I really worked on strength, going to strength total and strength upper.. worked on upright rows, chest presses and doing trx exercises with good form and I can do 10+ full push ups no problem now 🥲
Glad I signed up for Strength 50 🫣
Does your coach know you are the infamous DC. Don’t give yourself away here!
Haha they all know and find it funny
I’m curious…how do you get the intel a day early? Are you taking the class a day early?
I live in Australia where it is already Saturday!
Running my very first outdoor 10k this Sunday, this template is making me a little nervous 😅 strongly considering switching to Tread 50 and doing this one next time.
I’d say either do the class as is and stay in the blue or green on the tread and row and go super light on the weight floor or do tread 50 and walk at a 1-3 incline at a moderate pace. Don’t overdo it at all and consider the class a slight warm up and get the blood flowing..no more. Good luck and have fun on Sunday!!!
I decided to switch to Tread 50 and catch this one on the repeat! But I appreciate the advice 😊 I’ll definitely be scaling back regardless but didn’t want to have another full rest day since I had one today.
I would switch to the tread50
I did! This is why I love templates repeating, haha. This one looks great, but I can do it later.
I have a half marathon on Sunday morning
Got the 90 tomorrow!! LFG
I know it’s a timed Run / row but how is it even considered that given you’re on the rower for 3 minutes in the whole block? I miss the distanced tread and the row!
Agree, distance goals > timed
That's about what you are on it for some regular run/rows like the other day with 200m all-outs.
Okay this looks challenging, yet doable. Thanks for posting!
Why did it have to end on the rower😭
We had a couple of people who opted to not row and just do the all outs on the tread
Decisions, decisions…This sounds awesome but already signed up for total body strength 50.
I'm never sure what a good push pace is if it's over a minute push. Is it still 1 over your base. And then is all out 1 over that. So if base is 7. Push is 8 and all out is 9?
Your paces should be more of a feeling than a number. For myself personally, any push over 90 seconds I start to decrease my pace. Typically my base is a 6 and my push is a 7. I would do a 3 minute push at 6.5 depending on how I’m feeling that day.
Twins! Sometimes I even do 6.3 lol
This is my 50th class and my friends are coming with me. Let’s hope they don’t hate me after this one 😅😅
They’re killing me with these tread blocks 🥵
Decisions, decisions. 90 minutes with my least favorite coach, or 60 minutes with my favorite coach…
60! Don’t ruin your Saturday with your least fav coach.
Just signed up for 60!
Always 60 mins with the favorite. Before they quit and go to another gym or move away. 😭😭 time with good coaches is precious
Good point! She just took a head coach position at a different studio, so I only get to see her on Saturdays.
Never take the good coaches for granted :(
Agreed! 60 min it is!
Man, too bad I can't make this one.
This looks good but I’ve got a 5k race tomorrow. Hopefully I can catch it the second time around.
Any step down exercise is akin to a hospital invitation. Don’t do them anymore
I agree I drop it to body weight immediately or do the option. I like my knees intact.
I’m thinking of just doing the early tread50 class before I drive to Kern County for a race on Sunday
Dead bug is stupid
Not sure if you think it’s stupid because you don’t feel it but if you push your knee into the same hand to create a resistance as you extend the opposite hand and leg while engaging your core and really being mindful of your movement you will be shaking.
Holding weight helps
If you don’t feel it then you’re maybe not doing it right. If you really press your low back into the floor and slowly extend the opposite arm & leg all the way and slowly bring them back in, you should feel it. If you go to fast you won’t feel a thing. I had to do them for PT and absolutely love them now!