Q and A Sept 14, 2012

Hi Shawna, I am a real fan of yours, Craig & Mike and have just started doing your pull up push up challenge program. Have already done some of Craig’s programs and plenty of Mike’s finishers. My question is a simple one … you had a post recently about doing 10 hill runs with 10 burpees in between. What i would like to know is did you do the burpees at the top after sprinting up or at the bottom before sprinting up the hill??? Cheers and thanks for all your great stuff. Kerry

Hey Kerry,
I did the burpees at the bottom of the hill, but that was because the top of my hill didn’t have very good footing, it was sort of sloped.

You could do it in either spot (or both!), I usually use the time going down the hill as my active recovery since it’s tough on my knees to run it.

Let me know if you have any other questions, I’ve started a Q and A on my blog and it’s been a great way to connect with people and help them out. Thanks for your question,
Shawna

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Shawna,

What’s an ab roller?

Michelle

Michelle,

Here’s a description and picture for you, as well, the ab exercises in the Ab Challenge program have now been added to the download for that program. They’ve always been within the main program’s exercise library as well.

Ab Roll Out
•    Kneel on a mat with your hands on the ab wheel or elbows on a stability ball.
•    Keep your body in a straight line, brace your abs, and keep your low back tensed.
•    Slowly roll out as far as is comfortable.
•    Keep your abs braced, and contract them maximally to come back up to the start.
•    Maintain shoulder over hip, over knee position and avoid sticking your butt out behind you.

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Hi Shawna,

Kim

Kim,
Thank you for your purchase and feedback. The exercises you mention are in the Lil Black book of Pull Up exercises. To make things easier for you though, these ab exercises have been added to the Ab Challenge download page in a separate document so others don’t have to go searching.

Congrats on your chin up success so far. The key to strength building for you is going to be working the eccentric (descent), so go SLOW on the way down to almost a full hang (save your elbows and keep them slightly bent). Keep changing up your grip, you’re going to get that pull up in no time, keep me posted.

Sincerely,
Shawna

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Hi Shawna,

I just picked up ur pull-up challenge and am looking forward to starting them when I get home from holidays. One question – can third workouts be done using the door mounted pull-up bars? It’s what I was planning on using but I thought I’d check your opinion.

Thanks so much!

Julie

Julie,

Rock that wall mounted bar! I have one in my new house.

It’s not ‘perfect’ since the width is limited and you’re forced to use an overhand or underhand grip, but it’s just fine. An ‘ideal’ bar has a ‘narrow parallel’ option.All the best with those pull ups,
Shawna