This week's movement will be a great time to practice all of that lat, core, and glute connection that you have been practicing over the last couple weeks in this more explosive press. As we get into more conditioning movements it is easier to lose focus and connection. Being able to perform movements under higher intensity allows us to deepen our connection and find our faults so we can then correct and get better. Every time we correct an old habit we form new pathways and that is where we start to see success in our strength and mobility.
The opposite push pull connection across our body will be one of our biggest focuses this week. Even though the dumbbell is only in one hand we should be working just as hard, if not harder, with our free guiding hand. This is where our power is going to come from. Just like pulling into a row with our bungee we want to imagine we are pulling through our row rotation to help give us power to pull us up and over the box. While we are pulling through our lat and core we are simultaneously pushing through our planted stair foot using our glute to drive us off the box. Our pressing hand is also using our lat in a different direction to push us into an overhead press. WOW that was a lot! When we break this movement down you will notice that it is the same exact connections you have been working so hard on over the last couple weeks with our rows and alternating our feet with our rows and presses.
The more we connect to these muscles the easier movement becomes, moving efficiently over the box and into the press. When we do this move correctly your shoulder and back should feel great. If they aren't we need to check in on our timing, pattern, and how we are connected to our body. This is a great move to slow down first, work on those connections, and then pick that intensity up as you get comfortable. The base move of getting up and over the box is very familiar so now we are just adding a challenge of a press to our timing. Good luck you've got this!
Here's your checklist:
1. 90% of our weight should be centered over the foot on the stair stepper. This is also what side the dumbbell should start on.
2. Your free hand is extended into a press position imagine you are holding onto a bungee and about to pull into your row to gain lat tension.
3. Pull through your lat and core to start the movement, pulling into your rotation and creating momentum to pull you over the box.
4. Pushing through the glute over the stair stepper and through the lats into the dumbbell press to create a crossbody connection
5. Set yourself up for success and you will find the flow before you know it! Have fun!
Hi! My name is Allison Hopkins and I am the owner of Wilcox Wellness & Fitness in Brunswick, ME. I am excited to bring WILCOX to Brunswick and share in my passion for living a great life through health and fitness.