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

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.
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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!