This week's movement of the week is a Jamball Full Body Slam The base of this movement is just like the squat to press from our Pre-Training. So, I would rely on your ability to master that technique when performing this movement during your training sessions this week. It's crucial that you take your time picking up the ball, especially as the weight of the ball increases. You want to prioritize pressing through your feet, bracing from your deep core muscles, and paying close attention to your best possible posture. As you reach up and behind your head (think tricep extension) utilize the technique of extending from your midback and lengthening your abdominals. Once you have maximized the length on your abdominals, it's time to contract (like a crunch) them to slam the ball. The arms will be utilized to 'follow through' while slamming the ball. We are really going to work hard this week to get the abdominals to be the primary source of power. The tendency when you have the ball in your hands is to over-utilize your arms. This will lead to injury. Abdominals first, arms second! This will be an outstanding movement for everyone if we put in the effort to nail the timing of the slam. Again, ABDOMINALS FIRST, arms second! Here's your checklist:
1. Pick the ball up with strength and purpose. Feet, Core, and Posture are all turned on and working together. 2. Slowly rise up onto your toes, bending your elbows so the ball is behind your head....you are setting up a catapult. 3. Once you've reached your max length on the abdominals, "crunch" forward and follow through with your arms 4. Allow your arms to naturally swing behind you 5. RESET. There is absolutely no rush on repetition.
This week's movement of the week is a DB Lateral Swing to Lateral Step & Press
This movement probably looks a lot more complicated than it is. Check out the foot work. You can see in the video, it's just a lateral step back and forth. Make it easy for yourself and understand the footwork, the rest will fall into place.
As for the rest of the movement, we are letting the dumbbell move laterally with our stepping motion. As we gain length on one side, we will contract the other. Once the 'swing' has made it's way to one side, we will allow the dumbbell to get all the way back prior to stepping.
The timing of this will be crucial, do your best not to rush your step, wait for the dumbbell to 'pull' you into your step.
Finally, as you are stepping, use the momentum of the swing to press the opposite dumbbell overhead. This is very similar to our forward stepping press. We 'pull' from one side to lead the pressing side!
You've got this!!
Here's your checklist:
1. Strong unilateral stance, rotated over the front foot
2. Punch the dumbbell, setting up a full lateral swing
3. As the swing happens, take a lateral step in the direction the dumbbell is headed, finishing in a unilateral stance (you will have switched the lead foot)
4. As the dumbbell comes back in the direction it started, wait for the dumbbell to 'pull' you in that direction, take the lateral step at this moment (no sooner)
5. As you come back to the starting position, press the opposite side dumbbell over your head
Someone close to me recently said with all that you’ve gone through and all of the struggles over the last two years you’re always so positive.
Of course, I took that as a compliment but I also want to talk through that with you here.
I am positive because I choose to be positive.
And I do work every single day, to stay positive and to see the good.
A couple of years ago, I started our victory journal process (when I needed it the most.)
It only takes me seven minutes to complete, and it starts with finding three things that I’m grateful for.
I really believe that this exercise has helped me continue to see the good and continue to stay positive through all of the hardships that we all endure in our daily lives.
I hope this is helpful and I hope this inspires you to work on a gratitude practice.
PS – At Wilcox Wellness & Fitness, we help people just like you get into the best shape of their lives, regain energy & wellness, and get stronger & fitter than they thought possible. If you aren’t already working with us, CLICK HERE to see how you can get started with us for FREE.
Let's GO! We will be utilizing the RIP Trainer for this week's movement of the week! It's such a great tool for us to utilize to practice the technique of rotating into the push-pull prior to the 'big' movement, which is a stepping row with a tricep extension.
The technique of rotating away at the start is to provide length on the muscles that we will use to complete the stepping row. When there is 'more' length on the muscles, we become more flexible and strong in the lengthened range of motion! I hope that makes sense and if it does not, please reach out or grab a trainer at the gym and ASK QUESTIONS!
We've worked hard on this technique in different movements over the last several weeks. We believe this is going to solidify all that hard work you've put in!!
Here's your checklist:
1. Strong Unilateral Stance, Pulling with the Front Foot 2. As you push with one hand, equally pull with the other. 3. Rotate towards the pressing arm & lock-in full-body strength 4. Slowly shift your body weight into your back leg prior to stepping. 5. As you step - rotate, row, and extend the rowing arm, gripping the floor with your feet.
This week's movement of the week is a fun one....and quite deceiving from a cardiovascular standpoint.
Timing is your number goal this week. Waiting until the dumbbells are at shoulder height prior to jumping is a crucial technique that applies to a lot of movements we do! Let's DO THIS!
Another key component is to let your arms become pendulums. What do I mean by that? You need to keep those arms straight as they swing. As soon as you bend at your elbows, you no longer have a full pendulum. When we get this technique correct, the work moves out of the arms, shoulders, and neck region & puts it into our core!! This is ideal for sure!
Finally, when rowing the dumbbells at the top, continue to focus on where your elbows end up. You do not want them to be way behind your shoulders. The best-case scenario would be to stop your elbow right underneath your shoulder joint or even in front of your shoulder joint to ensure you do not "over-row".
Be patient with yourself at the beginning of the week & you will nail the timing of this movement. Once you've nailed the timing, you will actually feel your body "floating" up and down off the step. The pendulum will help you achieve this!
Here's your checklist:
1. Strong standing posture prior to moving
2. Your very best hinge (deadlift)
3. Keep those arms straight until you are ready to row
4. Punch the dumbbells out until your arms are straight after you row
5. Soften those landings!!
This week's movement of the week is a DB Curl to Stepping Row & Press
Think Strength Training & do your best to move slow to allow your brain to connect with your body!! You can do this!
We start by curling the dumbbell and rotating towards that side. So, rotate towards your dumbbell. From there you will lock in your legs, your abdominals, and your posture to set up the overhead press. Once you are locked in you will drive through your feet to rotate towards the bungee side and press the dumbbell overhead while taking a step back. You can do this!!
It sounds like a lot (and there are a lot of little things going on here), but if you slow yourself down, especially at the beginning of the week, you will easily nail this technique and understand the concept of FULL BODY STRENGTH. You will actually use your legs and core much more than your arms when done with solid technique. One more time.....YOU CAN DO THIS!!!
Here's your checklist:
1. Strong Unilateral Stance, Dumbbell same side as front foot. 2. As you curl the weight, rotate towards the dumbbell 3. Lock in the legs, abs, and posture 4. Slowly start to press the dumbbell as you step and rotate towards the bungee band side. 5. Finish with Best Posture Possible