New Rules of Lifting For Women (NROL4W)

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prone jackknifes are no problem, how to challenge it?

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Melli_81
Melli_81 Posts: 13
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Hi everybody,

I just started to do NROL4W and "accidently" did 2x15 prone jackknifes in A1, instead of 2x8. It was hard, but I could finish it.
So far it's great, but I want to challenge myself, therefore the question: what can I do to increase intensity? Do it with only one leg?

I'm looking forward to your ideas! Thanks!

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  • jamiek917
    jamiek917 Posts: 610 Member
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    bump!

    i only did 8 reps of both PJK and swiss ball crunch for the first workout of each A and B. since then i do 15, because 8 seemed like nothing at all. everything else im doing 100% by the book. but i agree- ill need something more challenging in a few weeks (tomorrow is workout 6 of 16 for me). im looking forward to adding more sets and being able to add more weight (im pushing it everytime, but i know that when im not doing 15 reps of things like deadlifts of OH dumbbell press- i can lift more.
  • evedroid
    evedroid Posts: 134 Member
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    pike jackknife?!
    i just came across this, someone mentioned it yesterday...

    http://www.youtube.com/watch?v=f15WLjKt76k
  • deninevi
    deninevi Posts: 934 Member
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    pike jackknife?!
    i just came across this, someone mentioned it yesterday...

    http://www.youtube.com/watch?v=f15WLjKt76k

    this
  • berthabunny
    berthabunny Posts: 251 Member
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    pike jackknife?!
    i just came across this, someone mentioned it yesterday...

    http://www.youtube.com/watch?v=f15WLjKt76k

    this

    And you can keep trying to get your butt up higher to work harder, so until you are totally perpendicular to the floor...
    It is really awkward in a public gym at times, remember to tuck your shirt in if it's loose :laugh:
  • Beeps2011
    Beeps2011 Posts: 11,963 Member
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    Those pike jack-knifes are INSANE! H-A-R-D. Sounds like you're ready to give 'em a whirl, though!!
  • ChristyU74
    ChristyU74 Posts: 234 Member
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    I love that she added a push up at the end of each pike jack knife! That's one way to step it up!
  • Melli_81
    Melli_81 Posts: 13
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    Those Pike Jackknifes look great!! And the final push-up is awesome!
    I will give it a try, but I think I will do it first without the push-up.. :-D

    Thanks ladys!
    And you can keep trying to get your butt up higher to work harder, so until you are totally perpendicular to the floor...
    It is really awkward in a public gym at times, remember to tuck your shirt in if it's loose :laugh:

    Thanks for the advice! :laugh:
  • becca2911
    becca2911 Posts: 149 Member
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    Like others have said... either add a pike or you could add a bosu ball under your hands
  • kimberliiw
    kimberliiw Posts: 242 Member
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    Holy cow, I don't think I'm quite ready for those yet.

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