{"id":11634,"date":"2019-07-07T17:19:08","date_gmt":"2019-07-07T21:19:08","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?page_id=11634"},"modified":"2019-07-07T17:32:08","modified_gmt":"2019-07-07T21:32:08","slug":"movement-alternatives","status":"publish","type":"page","link":"http:\/\/burrstrength.com\/p\/movement-alternatives\/","title":{"rendered":"Movement Alternatives"},"content":{"rendered":"

EQUIPMENT\/SKILL\/STRENGTH WORK AROUND<\/strong><\/span><\/p>\n

Row to Run:<\/strong> Add 25m per 100m (300m row, would be a 375m run)<\/p>\n

Can’t do Pullup<\/div>

<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_94169" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pullups<\/a>?<\/strong> Use a band, jump, use a mini-bar or revert to Ring Rows<\/div>
<strong>Hang directly beneath the rings with the straps vertical. Pull your chest to the rings with feet on ground. Straight legs is harder, bent legs is easier.<\/strong><iframe id="_ytid_15715" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/Ww4LatOxWvU?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Ring Rows<\/a><\/p>\n

Can’t do Double Unders<\/div>

<strong>Jumping Rope, the rope will pass under you feet twice before you land.<\/strong><iframe id="_ytid_78796" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/A5XWihjYSNU?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Double Unders<\/a>?<\/strong> 3 Single Unders<\/a> per Double.<\/p>\n

Can’t do a Muscle Up?<\/strong> 3 Pullup<\/div>

<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_94169" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Bar Pullups<\/a> and 3 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_56240" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pushups<\/a> per Muscle Up<\/p>\n
\n

 <\/p>\n

LIMITATION WORK AROUND<\/strong><\/span><\/p>\n

Lunges Kill the knees?<\/strong> First try a backstep lunge<\/a>. If that still isn’t good, see ‘Knee Problems’ below (aka squat to a box)<\/p>\n

Shoulder Problems?<\/strong> Regress to bodyweight movements OR sub for a core movement<\/p>\n

Knee Problems? <\/strong>If lunges, see the next sentence. If Squats<\/div>

<strong>Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.<\/strong><iframe id="_ytid_45278" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Squats<\/a>, revert to the most manageable load\/bw box squat (you choose a height) and FULLY relax your lower body (not core) on the box.<\/p>\n

Back Problems? <\/strong>If you can move normally but weight bothers you, revert to a body weight movement that is a little more high intensity, such as jump Squats<\/div>

<strong>Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.<\/strong><iframe id="_ytid_45278" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >squats<\/a> or Plyo Lunges<\/div>
<strong>Perform a lunge but explosively switch legs in air at the top.<\/strong><iframe id="_ytid_65435" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/NvLLYu72FU0?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >plyo lunges<\/a>. If you cannot move normally, it’s best to rest and consult a doctor or contact us directly.<\/p>\n

Shin Splints?<\/strong> Ride the Row\/Ski for the approximite work load: if a 40y sprint, maybe 6-10s; if a 300y run, add 75m and go on the ski\/row!<\/p>\n

Women who have had kids re: jumping?<\/strong> Some plyo type movements and jumping movements can cause discomfort. We suggest opting for less plyo options or using the per 100m run rule, add 25m to the row or ski!<\/p>\n

Women who have had kids re: abs?<\/strong> Any flexion movement should always be turned into a bracing\/iso movement. Planks, Banded Single Leg Suitcase Hold<\/a> (or without band), side planks (from knee) and  anything along those lines are great! No situps or leg raises!<\/p>\n","protected":false},"excerpt":{"rendered":"

EQUIPMENT\/SKILL\/STRENGTH WORK AROUND Row to Run: Add 25m per 100m (300m row, would be a 375m run) Can’t do Pullups? Use a<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-11634","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/pages\/11634","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=11634"}],"version-history":[{"count":6,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/pages\/11634\/revisions"}],"predecessor-version":[{"id":11642,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/pages\/11634\/revisions\/11642"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=11634"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}