Demo of hanging on the monkey bar with one harm.
Monkey bars are a simple piece of equipment & one of the fundamental obstacles found in obstacle races.
Archives for February 2017
MONKEY BAR EXERCISE – LACHEY | EPIC INTERVAL TRAINING
Monkey bars are a simple piece of equipment & one of the fundamental obstacles found in obstacle races.
Instructions: From a hanging position swing the legs forward and then kick them forward, extending at the hips. As you do this the chest swings forward and your hands will release from the first bar and swing forward to catch the second bar.
MONKEY BAR BACKWARD TRAVERSE | EPIC INTERVAL TRAINING
Monkey bars are a simple piece of equipment & one of the fundamental obstacles found in obstacle races.
The ability to transport your body without the use of your legs should be a natural skill we all posses. However, in the automotive world we live in today, the human body has adapted to a more sedentary lifestyle. Traversing is one of the most gratifying skills we teach in class and is easily broken down to conform to any fitness level.
In this video this is one of 3 different variations of movement on the monkey bars, however an active hang is a valid regression to take. When hanging on a bar it is important to keep the lats engaged by pulling the shoulder blades down the back and lifting the chest so the shoulders can drop away from the ears. A strong grip is something that develops over time but actively engaging and moving from your core is just a matter of making a conscious decision. As you start moving on the bars start with little shifts in your weight that cause a slight release of the bar, called a regrip.
Regrips are essential for building grip endurance and confidence. As you start to move down the bars allow for just enough swing to propel you forward while keeping an intentional placement of your hands. As you start to become more advance you’ll be able to swing further and reach farther, ultimately hanging on one arm for longer lengths of time and traversing further in fewer steps.
HOW TO DO PISTOL SQUATS | EPIC INTERVAL TRAINING
The pistol squat is a single-leg squat & is a great bodyweight exercise for building leg strength, balance & mobility.
BODYWEIGHT OVERHEAD SQUATS | EPIC INTERVAL TRAINING
Overhead Bodyweight squats are a full body workout that tone up your lower body, work your core & burn calories. If you’re not doing squats correctly they really are a waste of time, so it is important that you work on your squat technique and form. If getting low is difficult, there are warm-up exercises and stretches to help with your mobility.
NYC FEBRUARY MEMBER OF THE MONTH: BECKY S.
Congratulations! Your hard work and commitment to EPIC has not gone unnoticed. Each month, we recognize a member for what they put in, and this month, you have been chosen! We would like to brag about you in our newsletter and on social media so if you would please fill out the questions below that would help us to do so!
Your Name
Becky S.
I have been an EPIC Member Since
January 2016
EPIC Fun Fact
This can be anything about yourself or an EPIC memory from your time at the gym. Play any sports? Have any interesting hobbies. etc.
I was a competitive gymnast and competed in synchronized ice skating on Team USA
My favorite EPIC class is
The Blast
Give us a quick background on yourself.
I grew up in Katonah, NY, but was born in England! I have a wonderful fiancé, and I’m a certified athletic trainer currently in graduate school for a master’s in exercise science specializing in sports performance and nutrition. I’m also a paramedic and was assistant chief of my collegiate emergency medical services in undergrad. I love Coach’s Workouts, even when Jesse puts 250 burpees in them!
What has been your biggest accomplishment since joining EPIC?
You mean besides winning Member of the Month?! Definitely learning to do strict pull-ups, now that I know to engage my lats and upper back (thanks, Caitlin!).
What is your Instagram handle?
Plyometric Line Jumps | EPIC Interval Training
Plyometric line jumps are a great way to increase leg strength & increase your stamina.
- Side to side plyos 2 legs
- Side to side plyos single leg
- Front to back line plyos
- Front to back single leg plyos
Hanging Windshield Wiper Exercise
The hanging windshield wiper exercise is a hanging leg raise variation is a great to get ripped abs and rotational power. You must master the hanging leg raise before you can do the windshield wiper.
Hollow Hold Variations
Here are 7 Hollow hold variations for building core strength.
- Hands under back
- Hands out
- Hands back
- Tuck ups
- V-ups
- LRT (Left, Right, Together)
- Lying Windshield Wipers
Duck Walk Exercise | EPIC Interval Training
The duck walk is a strength-training bodyweight exercise that targets the muscles in the legs, buttocks and thighs. It is a variation of the squat and can be challenging as it requires good balance and agility.
