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.

Jeff and Mikki Martin

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