stadium bleachers for your next aggressive workout. I want you to look past the idea of running up the stairs this time. Visualize your approach to “bear climbing” up the steps and “bear climbing” down the steps. Yes, this is your unorthodox approach to physically tackling the stadium’s steps. I want you to climb up and down the steps using your hands and feet. I believe running the stairs is a fantastic method of increasing your heart rate and targeting your legs, however, why not increase your heart rate and rip up your entire body for a different change of pace. The muscles that will primarily take the work load are you’re:
. Anterior Deltoids: (muscle fibers running across the front origin of the shoulders)
. Posterior Deltoids: (muscle fibers running across the back side of the shoulders)
. Lateral Deltoids: (muscle fibers running on the outside origin of the shoulders)
. Pectoralis Major: (muscle fibers with origin across the chest)
. Biceps Brachii: (muscle fibers with origin to the front of the upper arm)
. Triceps Brachii: (muscle fibers with origin to the back of the upper arm)
However, your body will still be in a state of complete activation as you will also be sending an aggressive stimulus to your entire core and lower extremities.
Key Notes: (slowly but surely, when the time is appropriate, begin to increase the number of stairs by 5-10 steps each time you become acclimated). Begin small and build your way up as I do not want you to destroy the joints in your upper body. If pain begins to surface to the “joint” then discontinue the workout or reduce the amount of steps you can handle.
Technique & Format:
* Select 1 flight of stairs to target, but only begin with the amount of stairs you can handle. I recommend starting off with 15 steps and then continue to increase from there.
* Your first approach up the stairs will be a forward bear crawl. Begin in a plank position with your hands spaced shoulder width apart. Shoulders should be underneath the body, not outstretched at this point in time. Legs are spread slightly further apart than shoulder width as they are posted on a lower set of stairs. Your body at this point in time should resemble a 45 degree angle.
* When performing the bear crawl you are going to lead/lunge forward with one hand. The opposite leg will follow to keep you balanced. I call this position the spider man position as you will be staying low to the ground resembling spider man as he scales a wall. The opposite arm and leg will then proceed as you begin to climb the steps.
* Here is the kicker. When you reach the top marker of your targeted step, you will now begin your descent. Re-position your body so that you are in a 45 degree plank position. Your head will now be lower than your feet. Sounds crazy, and it really is. In this transition you will be primarily using your upper extremities to control your decent.
* This downward decent requires more stability and brute strength. Slow down the decent and plant your hands firmly before ever moving the legs. Your body should be blasted, but drop a knee when fatigued before you feel there is a possibility of face planting. This is an advanced movement so build up to it. You will travel forward but on a negative % grade.
The Workout:
.5 sets of bear crawls (Crawling upward and then downward equals 1 set)
. Beginner: 10-15 steps/ Intermediate: 15-25 steps/ Advanced: 25-35 steps
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