[quote]Powerpuff wrote:
Hey, you’re already writing your own programs!! Awesome! This is much better than the other one as written. Always think about upper body pulling and pushing, and same for lower body. I’d maybe add another upper body/ rear delt pulling motion for some balance, like a face pull or rear delts on a cable machine. Most people can really benefit from keeping their shoulders down and back and putting muscle there to counteract all the sitting at desks we do.
Oh, and you asked about hip thrusts with a plate. Sure, good. Have you ever seen Mary Helen Bower’s Glute Bridge Series from her Ballet Beautiful Total Body Workout DVD? It’s all BW, but it will just kill my glutes. Sets of glute bridges from second position on pointe, and single leg, etc… I believe you’re a little hourglass with proportionally narrower hips so building glutes and delts will just look gorgeous, and good glute activation will give power to your DLs and Squats and your ballet so win, win.
About macros, ask your physician but 40/30/30 is generally a good place, so speaking from a healthy BBing perspective it’s fine. You could play with bringing carbs up a little. Nuts are GREAT. They’ll nourish you and for me the slower digestion staves off binging on crap.
Oh, I was going to ask if you have issues with osteoporosis? I know some female athletes and dancers with eating disorders are prone to stress fractures. That would be such a setback. I’d be cautious about the grand jete moves until you give your bones and ligaments time to adapt. The weight training with better diet should really help.
One more thing, I just read the Dani Shugart book. Short little book but really good. Warning, it’s very touching because it’s personal for her, but has some great advice. Anyone with body image issues or disordered eating, or anybody raising young girls should read it. It’s free right now if you have Kindle Unlimited.
amazon.com/Sound-Secrets-Disordered-Eating-Reinvent-ebook/dp/B00G4F1MIY/ref=sr_1_1?ie=UTF8&qid=1440338827&sr=8-1&keywords=the+sound+of+secrets+Shugart
Excited for you!! And so happy to have another ballet nut here!!
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^^ Thank you, thank you
I did see some videos from Mary Helen Bower, but they were the free preview ones and maybe that’s why I didn’t find them challenging. Probably the true program is much harder. Maybe I could give it another chance. When I did ballet I had good glutes (you know, squeezing then ALL the time ha).
Yes, nuts are great. If only almonds were cheaper in my country! We don’t have a big variety of peanut butters, and there’s no almond/cashew/whatever milk on the supermarkets. I make my own when I have time.
As regards osteoporosis, I did a study once which said that I had an incipient osteopenia. This is clearly due to the very low weight. Asides from this though, I don’t have any other medical issue. My blood pressure, vitamins, minerals, etc. have always been fine. However, one thing that does happen to me constantly is that I pee whenever I do jumping motions (jumping rope, wide squat jumps). I’ve googled a bit about this and I know that it’s frequent among females, but generally those that gave birth or are overweight. I clearly don’t fit into any of these categories and I really don’t know how to change it. I mean, the idea is not to avoid jumping for the rest of my life!
I can’t download the Kindle app on this computer, if you happen to find a PDF or a link where I can download it, please send me a PM. I’m really looking forward to reading it
I can’t remember Monday’s workout very well, I just remember some parts:
Squats with ankle elevation 4 x 12
Chest press 4 x 12
Kettlebell swings 4 x 20 (low weight kettlebell)
Cable Row 3 x 10
Anyways I didn’t have much time, it doesn’t matter much.
Tuesday’s workout:
Treadmill warm-up
Barbell lunges 4 x 12 each
Barbell hip-thrust 3 x 12 → this one really hurt, but in the good way
Leg raises 3 x 30 each
V-ups 5 x 10
Triceps dip 3 x 10
Dumbbell curls 3 x 10
I may do something more today at evening.