WODdoc Episode 121 Project365: The Glut Walk

Happy Halloween everybody.  It was pretty scary when I found myself all alone in the box tonight on All Hallows’ Eve — hohohohohohohaaaahahaha (picture lightening crackling in the background) But hell, I can make my own fun. Plus, what other day can I eat a diet consisting mainly of Peanut M&M’s, Snickers bars and Peanut Butter Cups and not feel bad about it.

Today is a symbolic day for the “Glut Walk.”  My senior partner, Dr. Gregory Doerr self-proclaimed he invented it a decade or so ago on this day. Tells a story about how he was walking around his niece who just learned how to walk herself and by the end of the night could barely move because of how smoked his butt was. I of course said he was just under conditioned and feeble but turns out 4 mins of this exercise will smoke even “the man of steele’s” buns.  Try it out.

The Setup:

1. Take a theracord – about the length of a jump rope

2. Hold it on each end and step on it in the middle – feet hip width apart

3. Wrap cord around each toe

4. Cross cord and pass behind your legs

5. Wrap back around in front of you just above knee level

6. Cross one more time and tie behind your back

The Movement:

1. Squeeze your butt to level your pelvis (neutral pelvic position)

2. Brace with your tummy

3. Press legs out (abduct) until heels are parallel to outside of shoulders

4. Take 1-1 1/2 steps

5. Continue for 1 min.  **Fight to keep heels at shoulder width**

Today’s WODdocket:

1. Perform Glutwalk in the following positions

1 min – toes straight

1 min – toes out

1 min – toes in

1 min – toes straight walking backwards