My plan until 1-7-07

[missjane]

I'm not officially starting until 1-7-07 with the rest of you, but here's my plan until then.

Today - shoveling snow...and again....and again.....it won't stop snowing

1-2-07 - One set of Stage 1 Workout A

1-3-07 - Interval on treadmill

1-4-07 - One set of Stage 1 Workout B

1-5-07 - Interval on treadmill

1-6-07 - OFF (my birthday!) and grocery shopping to prepare for 1-7

1-7-07 - THE BIG START!

While I am familiar with the Stage 1 exercises from NROL, I figure it couldn't hurt to run through 1 set and make sure I know where I want to be with my starting weights on 1-7. Sound good?

[UConnJulie]

Good idea!!

[missjane]

OK, I did the one-set run thru of Stage 1 A last night. Very good. I like all the exercises.

For me, the step-up will be the most challenging (as always). I am using a weight bench for my step (so high!). I see in some of the logs around here women doing step-ups with heavy DB's or even with a bar! So, am I just a terrible weakling or are you guys using a smaller step? I can't IMAGINE stepping up on a weight bench with a bar on my shoulders. Maybe I will one day, but wow!

[vanessa40]

Originally Posted by missjane

OK, I did the one-set run thru of Stage 1 A last night. Very good. I like all the exercises.

For me, the step-up will be the most challenging (as always). I am using a weight bench for my step (so high!). I see in some of the logs around here women doing step-ups with heavy DB's or even with a bar! So, am I just a terrible weakling or are you guys using a smaller step? I can't IMAGINE stepping up on a weight bench with a bar on my shoulders. Maybe I will one day, but wow!

Looks like we are doing the same plan..
Well except my birthday was on new years

[UConnJulie]

I'm short so to avoid compensating by jumping off my back leg, I do step ups onto a 14-16" step, usually with dumbbells, but it depends upon the tempo ... CB has you do some superslow ones in TT and I couldn't do those with weight!!

[missjane]

Originally Posted by UConnJulie

I'm short so to avoid compensating by jumping off my back leg, I do step ups onto a 14-16" step, usually with dumbbells, but it depends upon the tempo ... CB has you do some superslow ones in TT and I couldn't do those with weight!!

OK, so I am probably at 20-21" I would say with the bench. BUT, I've also got a few inches on you in heighth. I'll keep working on them. I think I am just a weakling, unfortunately! It can only get better!

[UConnJulie]

They will get easier ... make sure you are stepping up with that front foot and not "jumping" off the back foot ... Lisa~ has posted some tips somewhere over on the NROL forum ...

[stingo]

Originally Posted by missjane

OK, I did the one-set run thru of Stage 1 A last night. Very good. I like all the exercises.

For me, the step-up will be the most challenging (as always). I am using a weight bench for my step (so high!). I see in some of the logs around here women doing step-ups with heavy DB's or even with a bar! So, am I just a terrible weakling or are you guys using a smaller step? I can't IMAGINE stepping up on a weight bench with a bar on my shoulders. Maybe I will one day, but wow!

In NROL they show the model stepping up onto aerobic risers (one of those long steps with four risers on each side). This was indicated to be more of a beginner's set up. (If that helps...)

[missjane]

Originally Posted by stingo

In NROL they show the model stepping up onto aerobic risers (one of those long steps with four risers on each side). This was indicated to be more of a beginner's set up. (If that helps...)

I saw that, Tom, but that seemed TOO easy for me. Maybe I was just a little too overconfident in my abilities and should have gone with the risers! In NROL4W, the model is doing it on some sort of box thing. Not sure how high it is.

[stingo]

Originally Posted by missjane

I saw that, Tom, but that seemed TOO easy for me. Maybe I was just a little too overconfident in my abilities and should have gone with the risers! In NROL4W, the model is doing it on some sort of box thing. Not sure how high it is.

Try it and see - being careful to neutralize assistance from the back leg of course.

[Victoria]

Try lifting your toes of your back leg off the floor when you start the step movement. I find this really helps keep my back leg disengaged.

[Lisa~]

Originally Posted by UConnJulie

They will get easier ... make sure you are stepping up with that front foot and not "jumping" off the back foot ... Lisa~ has posted some tips somewhere over on the NROL forum ...

Here's the discussion Julie mentioned:

Step ups form

[missjane]

Originally Posted by Lisa~

Here's the discussion Julie mentioned:

Step ups form

WOW! That's a great thread. EVERYONE should read that and evaluate their step-up form. Very enlightening. Thanks so much for pointing me to it, and I will be putting it to great use.

[stingo]

Originally Posted by missjane

WOW! That's a great thread. EVERYONE should read that and evaluate their step-up form. Very enlightening. Thanks so much for pointing me to it, and I will be putting it to great use.

Link-zilla saves the day! YAY!

[Lisa~]

There are a LOT of good threads buried in this forum. When you're bored, spend a little time scrolling through the threads in the NROL forum. There's a lot of good information in there.

[Aoife]

Another problem may simply be the cushion on the bench if there is one. That sucks for me. I have a tough time doing them with a bench, but on a box made for such things it's easy peazy.

[Cynic]

I try to minimize the push-off, but I think my bench is approaching the ultra side of high. When my leg is on it, the femur is on a slant, with the knee higher than the hip joint. It's the only platform I have. I'm really stretching when I do step-ups.