Good alternative to inverted jack-knife with ball? NROLFW

castadiva
castadiva Posts: 2,016 Member
in Fitness and Exercise
Hi, I've just started working on the programs outlined in NROLFW and am enjoying them so far. However, it's become obvious that I can't do the inverted jack-knife with swiss ball that is included in the stage-one A workout, due to a head injury last year - I very nearly passed out and had to leave the set incomplete. Can anyone recommend an alternative that doesn't involve a rush of blood to the head, please?

Replies

  • castadiva
    castadiva Posts: 2,016 Member
    Bumping, in the hope that someone in a different time zone might have some suggestions!
  • JoRocka
    JoRocka Posts: 17,525 Member
    Do a pike hold instead?

    I mean it's an ab balance thing- find something that challenges both and you're set- there is no work out police who are going to yell at you for subbing something out. We aren't all the same person and have to tailor programs to ourselves.

    The other option- try just a ball roll out- kneel- ball in front of you-roll over the ball- and walk your hands out- so you are doing an elevated plank-feet on the ball- you can hold- you can do a push up- you can do a knee tuck- or you can just hold and roll back.

    Either way- call it one rep and move on.

    :D
  • chrisrc131
    chrisrc131 Posts: 45 Member
    Leg raises. Hanging from a bar or in a roman chair.

    http://exrx.net/WeightExercises/HipFlexors/WtHangLegRaise.html
  • castadiva
    castadiva Posts: 2,016 Member
    Thanks - one or other of those might work. I'll give them a try on Saturday and see what fits in best - much appreciated!
  • Pmagnanifit
    Pmagnanifit Posts: 665 Member
    Planks planks planks you can do them anywhere
  • 3laine75
    3laine75 Posts: 3,069 Member
    This is why I gave up on that routine - loads of complicated stuff later on and I also face planted in the gym doing the move you mention :/

    It's a while since I read it but I think there's alternative moves later in the book (maybe not for that exercise though?).
  • IVMarkIV
    IVMarkIV Posts: 116
    Land mines are becoming quite popular for abs. My favorite is doing hanging leg crunches for sides/obliques on a pull up bar (one arm if possible!) using a wide overhand/pronated grip. Hanging leg raises to the face are also good if you've got the flexibility
  • JoRocka
    JoRocka Posts: 17,525 Member
    This is why I gave up on that routine - loads of complicated stuff later on and I also face planted in the gym doing the move you mention :/

    It's a while since I read it but I think there's alternative moves later in the book (maybe not for that exercise though?).

    faceplanting isn't a reason to give up on a program- it just means your balance and core strength suck.

    Which suprise surprise- si what the program is trying to help you improve.

    I fell FLAT on my butt doing single leg burpee frog jumps. Guess what- smack in the middle of the gym- in the walk way- between all free weights and machines- right on my butt.

    Guess what- I got up and kept going. Because that's the only way to get the work done.

    So what they look at you- you're doing something so difficult they won't do it themselves. Tough cookies- feel awesome and move on.

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