Name: Playbook - Aaron Crouch - Time Under Tension
Uploaded: 2023-04-26T04:10:53.413Z
Duration: 30 min
Description: Time Under Tension

Let’s go back to the basics. This is the development of a stable foundation to tolerate more aggressive workouts and life demands. Maybe not the sexiest exercises you’ll ever do, but I promise it’ll leave some strange soreness.

Holding positions provides many benefits from tissue resilience, capacity for work, and local capacity in the working muscle.

Prop up on your elbow and the inside part of the top leg foot. Keep the bottom leg off the ground. You could feel this along the groin and inner thigh.

Copenhagen Plank (L)

Copenhagen Plank (R)

Keep the shoulders, hips and ankles in a straight line. You can place the top hand down in front of you if you need a little assistance.

Side Plank + Leg Lift (L)

Side Plank + Leg Lift (R)

Regular plank setup, then lift a leg and hold. Primary focus is on the down leg. Quad should be on fire.

Single Leg Front Plank (L)

Single Leg Front Plank (R)

If you don’t need the stick for assistance, no need to use it. Pelvis should be level with the floor. Soft knee bend in the down leg. Pressure in the heel of the stance leg.

Assisted T Hold (L)

Assisted T Hold (R)

Lower Body Stability

Fortify your arms with these holds. They can be challenging initially, but improved upon and reap the benefits of stable shoulders.

No shifting in the hips or shoulders. Keep knees 2 inches from the ground.

Crawl Shoulder Taps

Tuck the shoulder blade into your back pocket as you hold the position. Keeps the hips up and don’t let them sink towards the floor.

Straight Arm Side Plank (R)

Straight Arm Side Plank (L)

Much like a side plank where you have a straight down arm and chest facing to the side. The change is that you rotate your hips to the ceiling and plant your feet flat. Keep the pressure in the heels.

Thoracic Bridge (R)

Thoracic Bridge (L)

Hips in the sky and straight spine. Lock out the elbow on the down arm as you tap the back of your head with the other arm. Alternate your head taps to reach the rep count.

Time Under Tension

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