21 Oct Exercise For Confidence: Rocking Chair Roll to SLRDL
This week’s Exercise for Confidence deviates from others I’ve posted in the past.
But it has nothing to do with a rocking chair.
Well, kind of.
As much as I love getting under the iron, playing with a myriad of workout tools, and manipulating load side, stance, and grip, sometimes I prefer to keep things simple. Not every workout has to be a cluster fuck of fancy gadgets like Bosu balls, suspension trainers, and shake weights.
Sure, lifting heavy has its time and place depending on age, level, and specific goals, but just about anyone can benefit from bodyweight exercises. A grandma, a 10 year old child, the Hulk, and Rick from Walking Dead.
And when it comes to programming, bodyweight exercises are extremely versatile. We can use them as a warm up, work out, or “reset.” And to improve zombie fighting skills.
Normally, I film the Exercise for Confidence of the week myself, but my youth soccer client does the movement more justice. Plus, all of my sexy yoga pants are in the laundry at the moment.
Okay, so you’re probably like WTF.
First, let me be clear: this exercise is supposed to look like play. Oftentimes when it comes to efficient movement, we picture people struggling through exercises, cringing, and hating life.
Don’t get me wrong though, this is still a challenging movement that provides a host of benefits for athletes and non-athletes.
Why I Like It:
– Great for building reflexive strength through the core.
– Activates the parasympathetic nervous system which is critical for chilling the eff out. The rolling portion enhances tactile sensation which helps to balance hormones, lower stress, and boost mood.
– Excellent for single leg strength as you’re ascending from the roll.
– Helps with single leg balance and eccentric hamstring control, both critical for reducing chance of knee and ankle injuries.
– Youth athlete friendly. Teaches kids how to engage their head with their core – something we were born to do. Also, reminds adults how to regain this “lost” movement.
– Incorporates fun and play into a workout, which are often overlooked in programming.
– Rolling: lead with your eyes in the back of your head and allow your head to fall back into the roll. On the ascend, tuck your chin to your neck and shift your bodyweight to your belly button. Think “double chin” or “stare at belly button.”
– Single leg balance: push your working leg heel into the ground. I find the cues “suction cup your foot” and “squeeze the ground with your toes” helps as visual cues to crush the balance portion.
– Single leg RDL: sit the butt back into your working leg hip and keep the chest loud and proud. Some of my favorite cues, especially for kids, are “chop your hips first” or “sit back to a wall” or “let me see your shirt logo.”
I prefer to keep this one to 3-5 sets, 5-8 reps each side. Give it a try and let me know how you do.