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Fitness

12 Reps – The Breaking Muscle Digest – Vol. 1, Issue 15

Twelve reader favorites from the past week and from the archives, curated to save you time and bring you happiness.

Mindith Rahmat

Written by Mindith Rahmat Last updated on Nov 22, 2021

We’ve got quite a collection of articles for you this week. If you have a chance, please let us know what you think of the new all-in-one-post layout of the free training plans. There are four training plans below which have been reformatted this way. We hope it’s easier to use.

Featured Article of the Week:

Jeff and Mikki Martin – Unbullyable

CrossFit Kids: Divorce and Custody – an interview and exposition of some of the evidence in the CrossFit Kids lawsuit. What do you think?

Reader Favorites:

Pain-Free High Performance, With Dr. John Rusin, Ep 14 – As you will hear in the first few minutes of this podcast, Dr. Rusin integrates high-performance training with pain-free methodologies on a daily basis – with all his clients.

A Peanut Butter Protein Donut Recipe That Fits Your Macros – Did you celebrate National Donut Day on June 5? I know I did!

Save Your Spine and Forget the GHD: Enter the Janda Sit Up – Many athletes are in pursuit of “ripped” abs, but movements like GHD sit ups and toes-to-bar emphasize hip flexor muscles and may put the low back at risk.

No More Bicycle Crunches: 5 Smart Exercises to Work Your Core – Most of us sit for all or part of the day, placing the hamstrings and hip flexors in a shortened position. Why make it worse?

Throwing Away My Foam Roller: Smart Strength With Charles Staley – Charles is here each week to help you cut through the B.S. and get to the bottom of your biggest questions.

Why Your SI Joint Is Such a Pain (And 4 Exercises to Fix It) – Anyone who has suffered from SIJ pain knows that it can be a real pain – in the back, in the hip, and even down the leg. It can make day-to-day activities difficult and it can lead to pain while training.

Stop Blaming the Rotator Cuff: The Mechanism of Shoulder Injuries – “I think it’s my rotator cuff.” Why?

Workout Programs:

An 8-Week Longevity-Based Program for Masters Weightlifters – Today’s over-forty population is not interested in growing old gracefully, and once introduced to sport, they thrive on competition.

4 Weeks to Get Spartan Race Ready – Get ready for a Spartan Race or other obstacle course event. Workouts are four days per week, with three days of doubles with extra running.

4 Weeks of Girevoy Sport Training: Do You Have What It Takes? – Kettlebell sport, also known as girevoy sport (GS), is a highly challenging power-endurance feat of a cyclical nature.

C-Section Recovery: Restorative Sequences for New Moms – The goal of these workouts is to begin the slow process of healing after a c-section.

size or shred program, john rusin, kalli youngstrom, fat loss, hypertrophy

We hope you enjoy these selections – see you next week for another installment.

The Breaking Muscle Team

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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