Move of the Week - Lateral step wall slam with Rotational floor slam - 10/10

This weeks move of the week is putting our footwork and power to the test! With this lateral step wall slam to rotational floor slam there will be lots to think about. The reason we do more complicated sequences is because this helps the body really process and understand why we are moving the way we are. It forces us to slow things down and recognize the sequence of movements. This type of movement helps us in everyday life by forming those new connections and making the body work a little more cohesively. When we make the body work harder in difficult movements it makes the simple movements even more fluid!

Even though it looks like a lot to think about in this movement it also involves all moves that we have been practicing for months in the gym! It's all about taking those small pieces we have been practicing and putting them together. Remember that the more we can break down each movement the better and more cohesive this movement will feel. This is where slowing the movement down and taking it one step at a time will help you progress faster to being able to get that power into each slam.

Just like every movement we do one of our main focuses will be the split stance and working on our best posture starting. This starts with our feet connecting with the floor and working our way up through elevation of the ribs, creating a strong core engagement. Your core engagement will benefit you in this move, bringing you power and will help you move fluidly. It will also protect you from overuse of your shoulders and keep that lower back pain free. This is a great time to practice and feel the difference between a thoracic rotation where we are rotating around our core like a cylinder pulling through the obliques and pulling the rib cage back into space, and the over head thoracic bend where we are working on the lengthening and contracting of our obliques and lats. Both of these movements work our spine, making it more mobile and strengthening these muscles helps with our posture and moving through everyday life moving our very best and feeling like our best self.

Even though this movement has a big coordination component it is all moves that you have done and seen before. Remember to take a deep breath, set up in your very best split stance, bring your best posture, and take one step at a time! This will be a rewarding powerful movement that will let you get your "slam on" leaving you feeling accomplished with all the work you've been putting into your training!

Keys to success:
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1. Footwork: always landing in your split stance, pulling those feet together for stability
2. Posture: Maintain your best posture to let that core do the work for you
3. Slow it down and understand the sequence of movements
4. The more you use your core the more power you will create
5. Like a funky dance have fun learning those steps!