The Nerdstrong Wall Workout

Have you ever found yourself in a room? A room with a wall? Well, now you can use that wall to do a quick workout at home or at the office or if you're trapped in a dungeon or you're one of those jailed pirates on the Pirates of the Caribbean ride (something we can all relate to) and you need to pass the time until you're keelhauled. 

Remember, the wall should be solid and be able to support your bodyweight being pressed into it so make sure you don't put your foot or hand through a flimsy drywall sheet. 


THINGS YOU'LL NEED

  1. A WALL - Clearly, we're not talking metaphorically, but everyone has a wall. 
  2. YOURSELF - All movements can be done with just your bodyweight.

THE MOVEMENTS

WALL SIT

A great movement to include in any workout as it both affects your core and lower body. Stabilize your skull, shoulders and glutes against the wall. Sit into a 90 degree pose, feet flat with ankles under your knees. Then, remove your tendency to put your hands on top of your thighs by extending your arms. Pull your shoulders back to the wall, then breathe and hold. 

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Wall Sit Variations

 One leg extended. Switch at the halfway point.

One leg extended. Switch at the halfway point.

 Tiptop wall sit. This is definitely a quad burner!

Tiptop wall sit. This is definitely a quad burner!

WALL HINGE

Start in a standing position about eight inches or so facing away from the wall. While keeping your chest proud and spine straight, bend or hinge at the hips, sending your butt back towards the wall. Your upper body will be at a 45 degree angle with your palms hovering over your knee caps. Make sure that when your knees bend that they don't push forward towards your toes too much. You should feel this in the back of your legs, glutes and upper/lower back. Stick and hold!

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WALL PLANK

This is a tough one. Think about a plank but with more gravity. You'll need to set one foot at a time against the wall. So, push one foot into the wall, set your core and then push the other foot into the wall and flex your body. Hold for as long as possible without your hips bowing towards the ground. 

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WALL PUSHUP

The wall pushup is one of our movement regressions for the pushup. This allows you to access the pushup position in a safe manner to maintain control over your bodyweight. Start in a pushup position with hands slightly wider than shoulder width, hands turned out about 5 degrees, keeping the elbows at a 45 degree angle. Gently lower your chest to the wall (due to the angle, your face will probably get to the wall first...protect your face!) and then push away from the wall. If you're an experienced pushup-er, then flex your muscles on the way in and out of the movement while slowing it down significantly. 

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WALL TRICEP PRESS

This a great isolation movement for the back of the arms, or tricep muscles. Start with your hands placed close together on the wall. Straighten your body and get into your tip toes. Lower your elbows to the wall until your forearms are flat against the wall. Then press your body away from the wall, focusing on your upper arms to provide the most activation. 

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 Keep those heels up and core tight!

Keep those heels up and core tight!

THE WORKOUT

"Wall Breaker Workout"

5x :30 second rounds of:

  • Wall Sit

  • Wall Pushup

  • Wall Plank

  • Wall Hinge Hold

  • Wall Tricep Press

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1 Rep Max Testing Saturday 9/24

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1 Rep Max Day is Saturday, September 24th, beginning at 1 pm. Here's how it will work:

  • We will spend approximately 30 mins on each lift.
  • You can choose to test your 1 Rep Max for any or all five lifts.  
  • All other equipment, save that being used for mobility or for 1 Rep Max work, will be off limits.

PREPARING FOR THE DAY

Food

We recommend eating complex carbohydrates such as oatmeal or sweet potatoes one to two hours prior to lifting. Adding protein at that time may also be beneficial.  Testing all five lifts takes approximately three hours and a massive amount of energy.  We also recommend you bring snacks such as fruit, protein bars, protein shakes, or nuts.  

Rest

You should have at least one solid rest day between your regular workouts and 1RM Day. You absolutely should not work out the morning of 1RM Day. Get plenty of sleep the night before. Your body should be in its most rested state to complete this grueling task. 

TESTING YOUR 1 REP MAX

Before you arrive on Saturday, please know the following numbers:*

  • Your previous 1RM
  • 30% previous 1RM
  • 50% previous 1RM
  • 80% previous 1RM
  • 90% previous 1RM

*If you do not know your previous 1RM, or have never tested before, work with a coach to find an estimated 1RM. 

When you begin a lift session, you will follow this progression:

5x @ 30% previous 1RM

5x @ 50% previous 1RM

2x @ 80% previous 1RM

1x @ 90% previous 1RM

1 Rep Max Try

Be sure to focus on form at all times - this progression prepares your body for big lifts, and if you prepare with poor form, you will lift with poor form. As you get above 50%, make sure you are giving your body adequate rest between sets - 3 to 5 minutes, as time allows. As you get to the top of your capacity, rest between lifts is critical.

How the 1 Rep May Try works

Once you've completed your preparatory lifts, you're ready to attempt a new 1RM. Choosing your goal lift is a bit of an art, and should be based upon how your body feels and your personal goals.  Lifting so close to your maximum capacity is draining - your body has only 4-6 lifts at this level in it before you run out of juice. If you shoot too low and inch upward, you may run out of energy before reaching your true working max. If you shoot too high and fail too many times, you'll find yourself similarly drained. Be bold, but listen to your body. 

Rules for 1 Rep Max Try (1RMT)

  • When you're ready to attempt a new 1RMT, flag down a coach to let her/him know
  • If you try a lift and fail, you may rest and try 1 more time at that weight (you don’t have to, but you may)
  • If you fail 2 lifts at a given weight, you may reduce weight and try again
  • You may make no more than 6 1RMT attempts - this is for your safety

HAVE FUN, AND GOOD LUCK!

Nerdstrong's 2016 Comic-Con Schedule

//BEGIN TRANSMISSION

Folks -

As always, we’re the only gym we know who’s schedule is affected by big nerd conventions. And, as you all know, the biggest is coming up next week/weekend. Here’s the Nerdstrong Gym schedule during San Diego Comic Con:

WED 7/20 - all classes as normal
THU 7/21 - closed: no classes
FRI 7/22 - closed: no classes
SAT 7/23 - 9AM Boss Monster only; all other classes canceled
SUN 7/24 - 9AM Theme, 10AM Free, 11AM Thor as normal; 8AM Theme is canceled

This schedule is reflected in Zen Planner.

Also, if you’re down at SDCC, check out Nerdstrong coaches on the following panels:

Becoming Nerdstrong -Thursday 10:00a.m.
Pacific 24, North Tower, Marriott Marquis San Diego Marina
— This is the big NSG panel - we’ll be talking about the gym, what’s coming for us, and how people can follow the lead our community is giving.

I'm in the Nerd Business - Saturday 5:00p.m. - 6:00p.m.
Pacific 24, North Tower, Marriott Marquis San Diego Marina
— Coach David is representing NSG on this panel, alongside folks from Loot Crate, Badali Jewelry, and Shout! Factory.

That’s all. As you were.

//END OF LINE