This week's Movement of the Week is the Split Stance Stepping Dynaball Wall Slam.
This movement is going to build upon last week's movement, the Dumbbell Stepping Press. Just like last week this movement is all about timing and power.
You will start in a low lunge / split stance, rotating over the front leg, pulling the ball into a row position. You will engage your lat in that row position, and as you push through the quad of your front leg, stepping forward to create power as you slam the dynaball into the wall.
This movement is a ton of fun to practice. We want to make A LOT of noise as we power that ball into the wall, imaging that we are throwing the ball THROUGH the wall into the parking lot outside.
The noise creates some nice feedback to help us assess the power we're creating through our glutes and lats and we step into a powerful throw.
Here's your checklist:
1. Start in a lunge (walking stride length) with right foot forward.
2. Hold the Dynaball with both hands, slightly rotated over right foot.
3. Drive off the front foot, connecting to the power of the stored energy from that heavily engaged lat on the right side.
4. As the left foot hits the ground the ball leaves the hands to powerfully throw into the wall.
I hope you all have as much fun with this movement as the trainer team has had practicing it!
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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.