P.E.D.'s

April 5, 2018

W680 88731983
Hacks for Mad Hops

Who hasn’t dreamed about spending time above the rim? Visit any basketball court at the YMCA, the black top, or high school gym and you’ll inevitably see a group of men and women dreaming of taking off from the free throw line, sailing over the heads of the mere mortals, and pulling down that reverse, 360 windmill dunk. At some level, we all “want to be like Mike.” In order to support your hoop dreams and your D10 domination, I’ve pulled together my Hacks for Mad Hops.

1. The dangers of sitting at a desk.
The glutes and the hamstrings provide as much as 65% of the power for jumping. Unfortunately, sitting in a chair all day puts these muscles to sleep. The net effect is you’ll end up using your quads more in a jump. Wake up your glutes with the following hack:

The Hack: Foam roll the glutes and hamstrings frequently followed by a performing a few glute bridges and bird dog exercises. This reminds the glutes of their primary role in life. 

2. Hinge, Hinge, hinge
World renowned strength coach and kettlebell guru, Dan John, has noted the correlation between the hip hinge involved in the deadlift, olympic lifts, or kettlebell swings and the vertical and horizontal jumping. These exercises build the powerful posterior chains necessary to jump over small buildings in a single bound. Thanks to Crossfit, it’s more common to see these exercises in a big box and commercial gyms.

The Hack: Perform 10 kettlebell swings every hour with a 24kg kettlebell for men or 18kg kettlebell for women. 10 swings isn’t enough to break a sweat, but over the course of the work day you’ll accumulate a lot of volume. And you’ll look good doing it in a suit. It’s also a wonderful conversation starter for your fundraising.

Next week, I'll share 2 more hacks.

If you want more information on what to do, you should check out the D10 Workout. Check it out at: https://marketplace.trainheroic.com/#/subscribe?type=team&id=285628

Chicago, San Francisco, and Houston! Get ready. We’re putting together programs for you too!