This weeks move of the week is really going to test all of the little nuances to our split stance row & press. I love this variation of the movement because we usually focus on moving the upper body and bracing through the lower body. This week we are going to have to keep that tension through the upper body in order to move our feet position without letting that band pull us around. It's a great challenge to the core and how much stability we can create through our push and pull.
This move is similar to last week where we want to create as much tension as possible to help create stability and strength through the proper channels throughout the body. Such as; cross body lat to glute connection, mobility through thoracic spine, elevation and expanding the rib cage, and full body functionality are all ways we can see these pieces come together. When we learn to do these "simpler" movements to our best ability it makes the more complicated sequences easier to learn and to connect with.
When performing this movement we will want to make as much connection to our glute as possible before we rotate into our row and press, followed by holding our core, lats, and chest tension as much as possible to switch our feet. This will result in constant work as we challenge ourselves to disconnect the movement at our hips, working our lower body and upper body at different times to coordinate this sequence of moves.
Make this move challenging for yourself. This is a great opportunity to test out what you have been learning. Get a little more tension on the band to help fire up those muscles! If this feels easy we need to find that extra effort to make those connections. Slow down the movement to recognize the sequence of steps and what you feel with each movement. This will help our body to learn what we are asking of it so we will continue to learn to move better. During our training sessions we are learning to move efficiently through the proper muscles and not just muscling through it. This is where we see injury and pain. Recorrecting those pathways brings success, strength, and moving better in our everyday life.
Here's your checklist:
1. Posture! This move will be a lot of core work. Strong posture and elevation will allow us to hold the necessary tension we need to move our feet.
2. Small Strides in our split stance will allow us to maintain strong connection to the ground.
3. Slightly hinge to feel those glutes kick in and help with our tailbone tuck to get our lower abdominals activated.
4. Take your time moving. Setting yourself up to brace will allow you to control the bungee tension.
5. See how much tension you can create for yourself! 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.