Monday’s ValSlide Circuit

A sledgehammer is great at doing it’s job, but there’s not else it can do.  Are you going to put it on your desk like a paperweight?  Didn’t think so.  I like tools that allow you to use them within a broader system.  In the movement world, this allows for nearly infinite exercise variations.

Think about barbells, dumbbells, suspension trainers; you can’t really run out of exercises, can you?  A good coach should be able to train based on movement, with nearly any piece of equipment, nearly anywhere.  That’s why I’m a huge fan of this line from Alwyn Cosgrove:

Give me a ValSlide, maybe a mini band, about eight square; I’ll break you.

The ValSlide is a plastic and foam disc invented by Valerie Waters that allow you to manipulate training intensity using friction.  Here’s a good description from Val and Alwyn:

Alrighty, let’s try it out.

Yesterday I began following Brandon Lilly’s “Cube Method” and after squatting and deadlifting, it was time for my accessory work.  My goal was to include posterior chain work, a single leg variation, and some anterior core work.  When I finished deadlifting, the weight room was packed, but that’s fine.  Alwyn’s challenge came to mind.

Using two ValSlides and a carpet square I set forth attacking my accessory work.  Thee specific variations that I used were as follows:

  • ValSlide Supine Hip Extended Leg Curl
  • ValSlide Suitcase Reverse Lunge
  • ValSlide Body Saw
  • ValSlide Plank with Hip Abduction.

Those 4 exercises nicely hit the posterior chain and anterior core, and this operation was a go.  Here’s a video of the 4 exercises:

The entire details of this training session are on my Fitocracy account, but I’ll tell you that I did 3 rounds with 8-10 reps per exercise.  I’d recommend between 2-4 sets of 8-12 reps for most.  Sure, there are times to use higher or lower numbers.  If you’re looking for a quick circuit to include in your training, give this one a try.  If you don’t have ValSlides, you can pick them up HERE.

Let me know how the ValSlide circuit goes!


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