Taking a simple movement and elevating it to make it harder all by putting some intention behind it. That is what this weeks move of the week is all about. We are going to take an up and over on the stair stepper and add a dumbbell rotation. The challenging part about this will be focus on foot work and really trying to connect to our core and pull through our thoracic rotation. Getting a little heavier in weight with this move should help make it a good core burner and really elevate the cardiovascular effort.
We want to time the rotation to be slightly before we move our feet, allowing us to pull ourselves over the stepper with our core, simultaneously pushing off of our lead foot. This is creating a crossbody connection from our lat to opposite glute, along with a pull across our core. We want to be thinking about pulling our ribcage back into space over our lead foot. As we come over the stair stepper we want to land in our split stance and in our rotation at the same time, pulling our feet together to find additional effort in the movement. This will be great practice in keeping the dumbbell right in front of our chest and making our core do the work instead of our shoulders. Creating a timing component of our feet moving slightly faster than our rotation, our whole body will be on fire but the end of this movement.
This will be a great challenge on the mind body connection. The more you connect the more you will feel a full body fatigue faster and faster. Within 20 seconds we want to feel pretty smoked and looking for a break. Remember that shorter bursts of more efficient work will give us better results than slogging through moves with bad quality and form. Test yourself to see how challenging you can make this move!
Here's your checklist:
1. Posture: Maintain connection through the floor and core
2. Cross body connection: Efficiently pushing and pulling through the lats and glutes
3. This should be intense so find that effort!
4. Take rests when needed! You are working hard when you need to stop sooner.
5. Enjoy the burn!
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.