Two moves is all you need.
A lot of time exercise routines are over complicated and require a manual to tackle.
Not this one.
We keep it simple, safe and effective with these two movements.
Do 3 to 5 sets of 10 to 20 reps of each of these movements.
So it could look like this for a beginner:
3 Rounds of:
10 Single Leg V Ups (Touch shins)
10 Toe Touch Crunches, touch shins
Or it could look like this for an advanced trainee:
5 Rounds of:
20 Single Leg V Ups, touch toes
20 Toe Touch Crunches, touch toes
Rest as little as possible while moving with great form.
Use it as a warm up, a workout or a finisher!
This combination of a strict pull up and a strict ring dip is performed with out any swing or kip, with the rings starting in a turn out position from a dead hang and a turn out position on top of the rings.
Slow, controlled movement is best practice.
There’s always been controversy surrounding the kipping pull ups. It’s dangerous, it’s cheating, you look like a noodle on the bar.
To be clear, I mostly agree with all of these statements.
First – the kipping pull up is absolutely dangerous for anyone not strong enough to do at least 5 strict pull ups.
If you cannot perform 5 strict (and I mean real-strict, none of this bent leg, bent knee kicking business. Hollow body STRICT!
Second – it’s not cheating.
It’s only cheating if doing a box jump is cheating for a back squat. They’re two different movements. One is strength, one has completely different purposes and applications. If you’re calling it cheating, you’re failing to see the mechanism of the training device.
Go ahead, tell Konstantinov that he’s cheating. https://youtu.be/boLl8rGhJvE
Third – Wet noodles!
Miko Salo doesn’t look like a noodle here: https://youtu.be/NKbeP6Sf5Ik
He looks like a damn animal moving with pure instinctual force.
It’s poetic, it’s brutal…AND he’s using old school small plates. No dropping 95# here.
Anyway, here’s Coach Dan Martin going over technique and standards for the strict kip, then showing how to kip. Enjoy.
Changing the body, for-real changing and not just losing a bunch of water weight, takes time.
Real time. Months, years even.
Get your head adjusted to that, because it’s reality.
Your 21 day Keto-Pizza challenge diet MIGHT get 20 pounds off of you, but you’re not keeping it off. You know this, yet you persist.
A client recently told me, “I Lost 100 pounds last year!” The only problem was, he’d lost 25 pounds four times and put 30 back on each time.
100 lost, 120 gained, 20 pound total gain. Yep…short term mentality. This was from a smart person, a successful business person. Common sense and acumen in abundance…and yet, with food, none.
Nutrition is a life long habit. Diet is a lifestyle skill.
If you’ve done other short term stuff, please forget it. Challenges and other short term ideas DO NOT work. They’re a recipe for disaster, a cliff.
Once you’re done with 30 days or 6 weeks, what’s next?
Cake, pizza and no plan? On again/off again/never again?
We know this happens, we’ve seen it over and over again.
What we propose is something completely different, free of a challenge mindset that promotes overly strict adherence.
If you make a mistake on The Dan Plan Diet, no big deal. You’re not perfect.
Think of The Dan Plan Diet like learning a foreign language. It takes time to get it right and understand the subtle nuances.
“You’re a week in, we have at least 90 days to work together.” This is something I say regularly. I call this the ‘come-down-off-of-that-ledge’ speech. You’re a week in.
Maybe you didn’t stay a close to the plan as you’d like to admit, but dang it you want RESULTS!
When do you want them? NOW!!!
Slow down, enjoy the process, stay away from the scale, look in the mirror a little less. Give yourself some credit.
You made the choice, you invested in yourself.
Investments take time.
We all know there’s no such thing as a quick fix for your body. It’s common sense.
Unfortunately common sense goes out the door when it comes to body image. It’s so sensitive and unique; marketers and advertisers take advantage of that.
No one really looks like the air brushed, dieted-down, dehydrated models on magazine covers, yet we’re primally drawn to that image and our own ability (or inability) to achieve. I know because I feel the same way.
Tune out all of the noise. Trust the process. I’ve hacked the path through the jungle. I know what works, and I’m happy to guide you.
Follow the Plan, stay committed.
Results will happen, I Promise.