Sunday 030803

Set up before a clock and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.

Can you continue for thirty minutes? Twenty? How about 10? Post results to comments.

Loyd Lewis “Hollow Rocks.” Bow like the rail of a rocking chair. Only a very athletic contraction of the lower abs will prevent the “clunk” caused by a flat spot in the lumbar spine. Pull the xyphoid process, the little knot under the sternum, powerfully toward the pubic bone. Scoop the pelvis “under” and hold. Minimize the movement required to initiate the rocking. Done well the casual observer should have trouble detecting the cause of the rock. Learning to work and control the lower abs is a major athletic achievement.

Check your progress by regularly going back to www.drillsandskills.com every three months and asking yourself if since last checking do you have greater intimacy, knowledge, or insight of the exercises, skills, or drills featured on this great site.