Wilcox Wellness & Fitness
  • HOME
  • Get Started
  • Personal Training Programs
    • KickStart
    • Private Personal Training
    • Group Personal Training
  • Location
    • Bangor, Maine
    • Brunswick, Maine
  • Reviews
  • Schedule
    • Bangor, Maine
    • Brunswick, Maine
  • Meal Plans
    • MEAL PLANS
    • Meal Plan Bundle
    • WINTER MEAL PLAN
    • SPRING MEAL PLAN
    • SUMMER MEAL PLAN
    • FALL MEAL PLAN
    • Plant Based Whole Foods Meal Plan
    • Holiday Cookbook
  • Newsletter / Blog
  • Information Packet
  • Career
  • Keep In Touch
  • Apparel
  • Sugar Detox Program
  • What Your Trainer Wants You To Know
  • Finding the Right Personal Trainer for You
  • Release Tight Hips Now
  • Website Terms & Conditions

Move of the Week - Bungee Row with T-Spine Rotation - 1/2

12/23/2022

0 Comments

 
This week we really want to focus on that cross body connection through the lat and glute. This is an extremely important connection that impacts how efficiently we move through life. From walking, running, and throwing we will function better with a strong glute to lat connection. Just like the core it may not be a muscles you think about often as you move through life but they are always working. If these muscles aren't firing properly this is where we experience dysfunction and pain when we move and try to do things.

This move is a little different than how we have focused on our bungee row in the past. We will still set up in our rotation over our front leg and bungee on the opposite side. The difference is staying stationary for the rest of the row instead of stepping back into the row. This is going to help us to learn to make the connection through our lat and the opposite side glute first in preparation for eventually stepping back into the complete row.

This move should be extremely taxing on the glute, core, and lats when done correctly, with extreme focus on the thoracic rotation to come into a neutral position from our row. This is where the mind body connection from our hips will take place. As we start to rotate towards our row we want the opposite hip pushing forward to deepen the connection and hold our hips forward. This should increase connection through the glutes and down through the floor connection in your feet. Creating a strong hold all the way from your head down to your toes.

An exercise like this should only take a max of 5 reps before we are fatigued and need rest, making this a great opportunity to listen to our body and create discipline around what we are feeling. Moving slower is better and allows us to be deliberate about engagement. When we make those small corrections to our form we make corrections to how we move in the rest of our life. This is a great chance to recognize the value in getting 1% better every time you make that connection correctly.
​
You will hopefully leave from this move feeling like you worked your hardest, feeling stronger, more mobile, and more connected to your body. Break this move down to as many steps as you need to assure you are hitting all those key points. Good luck!

Here's your checklist:

1. Set up in your best split stance; front foot opposite of bungee hand, pulling the floor with our feet
2. Hinge through the hips to deepen glute connection. Tuck your tailbone to connect to your lower abdominals and elevate through the spine and get the front of your abdominals engaged.
3. Start in a slight rotation over the front foot and hold. This is where we will start the row.
4. Pulling through the lat into our row making sure to not allow our elbow to move passed our shoulder, keeping the shoulder blade as flat as possible.
5. After the row pull out of your rotation so your ribcage is in line with your hips. Maintain your row & lat connection as you do this. Push your hip forward on your bungee side to keep your hips in line.
6. Return back into the rotation and then release the row accomplishing one rep. This should be DIFFICULT. Remember 3-5 reps max to reach that fatigue.
7. Make those connections!! Good luck!
0 Comments



Leave a Reply.

    Author

    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.

    Archives

    June 2025
    April 2025
    March 2025
    February 2025
    December 2024
    November 2024
    October 2024
    September 2024
    August 2024
    July 2024
    June 2024
    May 2024
    April 2024
    March 2024
    February 2024
    January 2024
    December 2023
    November 2023
    October 2023
    September 2023
    August 2023
    July 2023
    June 2023
    May 2023
    April 2023
    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    November 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    July 2019
    June 2019
    May 2019
    April 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018

    Categories

    All
    Celebrating Our Clients
    Community Events
    #countdowntolaunch
    COVID-19
    Healthy For The Holidays
    Healthy Living
    KickStart
    Move Of The Week
    Nutrition
    Pre Warm Up
    Surviving COVID 19
    Surviving COVID-19
    Why I Train

    RSS Feed

Our Services

Private Personal Training
Group Personal Training
KickStart Program
Meal Plans

COmpany

Our Bangor, Maine Location
​Our Brunswick, Maine Location
Newsletter/Blog
Apply

More

What Your WILCOX Trainer Wants You To Know
Success Stories
Photo/Video Vault
How to Find The Best Personal Trainer for You
Wilcox Wellness & Fitness Copyright © 2016
Terms & Conditions
Website Disclaimer
Privacy Policy
  • HOME
  • Get Started
  • Personal Training Programs
    • KickStart
    • Private Personal Training
    • Group Personal Training
  • Location
    • Bangor, Maine
    • Brunswick, Maine
  • Reviews
  • Schedule
    • Bangor, Maine
    • Brunswick, Maine
  • Meal Plans
    • MEAL PLANS
    • Meal Plan Bundle
    • WINTER MEAL PLAN
    • SPRING MEAL PLAN
    • SUMMER MEAL PLAN
    • FALL MEAL PLAN
    • Plant Based Whole Foods Meal Plan
    • Holiday Cookbook
  • Newsletter / Blog
  • Information Packet
  • Career
  • Keep In Touch
  • Apparel
  • Sugar Detox Program
  • What Your Trainer Wants You To Know
  • Finding the Right Personal Trainer for You
  • Release Tight Hips Now
  • Website Terms & Conditions