Move of the Week - Rip-trainer Row to Rotational Swipe - 10/17

This weeks move we want to focus on sequence. There is a sequence or pattern to every movement that we do both in and out of the gym. Our walk or run is a sequence just as much a sequence as a split stance slam to rotating wall slam or any more complicated move we might think up here in the gym. Sometimes they are more fluid and we flow through each movement seamlessly and sometimes we make them choppy and deliberate. This week is all about breaking each piece down and being deliberate about each move we make. This puts intention behind our movement, creates better brain-body connections, and helps us progress in those more fluid sequences.

When we are creating intention around a movement it's to help us connect to the proper muscles. When we engage properly our muscles learn to respond faster, stronger, and better than before. You may find this example in just learning any movement. The more you practice the better you feel doing it, and this is not because you instantly got stronger in that moment. It's because your body is learning the sequence and how it should be moving, and with those stronger connections our bodies respond more quickly and efficiently, allowing us to flow through the movement with more grace. This is why we put so much emphasis on our split stance and being able to build onto them.

The move this week is going to put great emphasis on our cross body lat to glute connection. As we start to pull across our body expand your chest, hold a strong elevation and find that lat. This will be the most important step as everything after is based on holding that lat strong and maintaining proper posture.

Stepping in and out of our split stance and then pulling into the rotational swipe are all moves we have done before in the gym. In this sequence will create great tension throughout the whole body and recognizing where we need to brace in order to pull through the movement correctly. As we come into the rotational swipe we will focus on the push pull on each side of our body. Maintaining the row and pull through the lat on one side while we push through the chest in our press with the other hand. Each side is working hard to make this movement fluid not allowing other muscles (like our shoulders and lower back) to do the work for us.

The challenge of this movement will come from slowing things down and really creating intention behind what you are feeling and how you are moving. Not every movement needs to be fast and honestly most movement shouldn't be fast until you have the form down and know you are connecting to the right muscle groups. This is a great opportunity to really think about what your body is feeling, know where it is going, and understanding what you are trying to accomplish as you move in an awkward chopped up movement. The more we get muscles to fire correctly the better we will move in our everyday life.

Here's your checklist:
1. Start in a strong split stance finding connection to your glute and core
2. Expand your chest as you elevate helping find the lat as you row
3. ONE step at a time there are 6 steps from beginning position and back
4. Think about your push-pull on each side of your body
5. Slow down and make those connections!