BWF Primer Build-up Community Event: Day 11

[dontdosadness]

Welcome to Day 11 of the BWF Primer Build-up!​

(IF YOU ARE JUST JOINING US TODAY, CLICK HERE TO JUMP TO DAY 1!)

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11 (Today!)

Day 12

Day 13

Day 14

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
Deadbugs
3x10s
60s
Squats
2x8
60s
Glute Bridges
2x10
60s
Rows/Reverse Push-ups 2x12
60s
Push-ups 2x12
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!

If you'd like, we'd love to hear your thoughts about your workout in the comments, as well as any questions you have about the concepts or forms you learned today.

Alternatively, we've set up a new 'beginners zone' in our communities' discord server, so you can come chat with other new exercisers in a friendly environment, with friendly helpers with experience with exercise that have volunteered to answer any questions you may have!

https://discord.gg/5MsaChT3YF

 

[christiansafezone]

@dontdosadness So I am a day behind and I was doing the first workout with the dead bug exercise. I had a difficult time learning to isolate/activate the internal and external obliques. Are there any other resources that have more info about these muscles?

 

[dawn16]

@christiansafezone Ugh same. I'm trying so hard to engage my core in the right way but it doesn't feel that difficult so I must be doing it wrong.

 

[christiansafezone]

@dawn16 Yeah I haven’t gotten it either yet but I hope someone posts some more info about it.

 

[lewis5398]

@christiansafezone Teaching this movement in person is so much easier. This guide Nick put together is the best deadbug guide you'll ever come across. He did his best trying to explain the cues and he did a wonderful job.

You'll just need to take it step by step, most people won't learn it that fast (in a day or two) on their own without a coach by their side. Just take your time and be patient.

Cheers!

 

[christiansafezone]

@lewis5398 Thanks! Nick’s guide was pretty helpful and I’ll have to go through it to practice activating those different muscles.

 

[lewis5398]

@christiansafezone that's the spirit. Good Luck!

 

[mjr23]

@lewis5398 Best is understatment, For example: in guide he says how to activate internal obliqueas and he says get your ribs closer together and he writes couple ways to test it if you did. There definetly could have been more writed how to do it im depth

 

[fredric777]

@dontdosadness Done another day. I can really feel my abs and other muscles from the dead bugs. I knew they were in there!

 

[dontdosadness]

@fredric777 Woohoo!

 

[cyndikins8]

@dontdosadness Day 7 points to day 8

 

[dontdosadness]

@cyndikins8 Well would ya look at that, it does! I'll get right on fixing that.

 

[chrisy93]

@dontdosadness Fin. My abs hurt lmao

 

[dontdosadness]

@chrisy93 Good! Means you're doing somethin right!

 

[kentmcleod1]

@dontdosadness Loving this whole process! Feels like everyone will find some specific way to improve through this primer. As someone who had done yoga for years, dead bugs make me feel strong and precise but rows make me feel... like I have tons of room to grow. Thanks for putting all of this together!

 

[dontdosadness]

@kentmcleod1 My pleasure! Yes without a doubt experience with yoga will really help you get the basics of the Deadbug, especially with the 3 point breathing and how core work is linked with the breath in yoga from the get-go.

Hopefully after a while of training and progressing within it, you might see some benefits the other way too! Stronger Deadbug = More stability in many asanas

And rows! Rows are the king of supplementary exercises for the average yogi as yoga misses any real significant back work which is very significant from a muscular balance perspective (day 4 reading!)

 

[dawn16]

@dontdosadness I don't know if anyone feels the same. I am a very weak beginner. But somehow in the static position of the deadbug I can hold my back flat and breathe through my belly. But, before my core fatigues out, I feel tension and fatigue in my Pectoralis minor. Why?

 

[dawn16]

@dontdosadness cannot get the deadbugs right for the life of me, getting pretty frustrated but oh well, im gonna do all the other stuff at least, nothing i can do about the deadbugs tho

 

[coconut6373]

@dontdosadness Thanks for doing all of this

 

[dontdosadness]

@coconut6373 You're very welcome.