Workout of the Week
July 10th, 2018
Hey squad! I hope y’all have been getting out there as we’re hitting that mid summer point. Continuing to train during this fun season of lots of sun is important because it helps you not only maintain your strength and power BUT ALSO prevent injuries by training muscle groups that are underutilized during activities to maintain muscular balance. You wouldn’t intentionally drive your family around in a poorly aligned vehicle – so be intentional with consistent training so you can continue taking your body around in better alignment for the weeks ahead!
This workout should take 30 minutes which includes a solid warm up and cool down which are important for acute performance and to maintain your mobility. You can do this one with just a dumbbell (DB) or kettlebell (KB). Choose a moderate weight that you can keep good form during a 30 second period for multiple movements. The Press will typically be your limiting movement regarding weight choice.
Warm up: with your DB/KB by holding it close to your chest for squats, then grip the DB by one end firmly and swing it between your legs about shoulder width apart. Perform the push up by accelerating away from the ground and reaching your arm over your ear/head to get your shoulders ready to press. Atomics are on your back – reach your right arm/shoulder and left leg up to touch your shoelace above your hip.
These 3 rounds each is the bulk of your workout and will take 17 minutes.
During the clean and press work on using your hips and knees to initiate the movement and finish with the upward pull on the clean and the push from your shoulder on the press. Keep your core braced on the initial bend and exhale as you exert on each movement. Squats are straightforward – make sure you inhale to brace on your decent, keeping your knees out and chest at a similar angle to your lower leg (tibia). Exhale on the way up to pace your movement. During the walking lunges have the DB in the same arm by your side. As you step forward keep your feet hip width apart and shoot for a 90 degree bend on both knees and press through your front heel – NOT toe – to use your glutes to lift your body up into the next rep. Finish the circuit with the farmer’s walk. Walking quickly while maintaining stable hips, spine vertical, and shoulders back. Repeat on the other arm after a minute rest.
Cool down with a static in step, lat, and pigeon stretch to hit the main muscle groups used during this one.
Have a great rest of July! I hope to workout with you in class this week.
Warm Up: 30 seconds of 10 of each
Dumbbell goblet squats
Push up with reach
3 Rounds each side (30 seconds per movement)
Clean and push press
1 min Rest, then other arm
30sec in step stretch per side
30sec lat stretch per side
30sec pigeon per side