Check out this Conan the Barbarian clip to fully appreciate the proper technique for the DDIP exercise, "The Conan." After the object (rock, weight plate, med ball) is circled closely around the head, it is thrust outward powerfully, as can be seen throughout this clip. During this thrust, the exerciser must fully commit, in the process, bringing both elbows to a semi-locked position. Then return the object the way it went out, circling back around the head and thrusting the other way. Feel free to yell in the same manner as Conan, "AYYYE AYYYE" during the execution of this manuever.
New Physical Training unearthed this evening with the Night Pirates:
- Knee Slap, Ankle Tap, Butt-cheek Clap Squat
- Execute a quarter squat and slap the your distal (end of your) thigh - "1"
- Bend deeper and tap the outside of your ankle - "2"
- Rise up, squeezing your glutes and clapping them for good measure - "3"
- Say "One"
- R knee on deck, L foot planted (as in a kneeling hip flexor stretch)
- Energize your thighs and pivoting on the balls of your feet, reverse your position 180 degrees
- Cadence is standard four-count "1-2-3-1"
- Video clip coming soon on this...it's a bit advanced
- Lying on your back, feet flat on adjacent wall, butt 12-18 inches from the wall (a 90 degree bend in your knees will dictate this distance).
- Perform a glute bridge using the wall (and gravity) as your resistance
- Cadence is standard four-count
- After a good set of these, fully contract your glutes, so that the only part of your body that remains on the ground will be your shoulders. Maintain that contraction while stepping your L foot down, then your R and then back up with each again in turn.
