This week's movement of the week is a Bosu Lateral Step w/ Double Press.
The "double" press is to allow more opportunity to get some good repititions in. Each time you press, you will utilize the same technique, thus creating more practice, which is what we all need - myself and the coaches included practice this stuff all the time!! And we learn more each and every week & you can too!
The key to this movement is to establish quality footwork connected to incredible engagement throughout the abdominals, obliques, and posture.
**FOOTWORK:** You will need to utilize the push/pull of the floor using your feet. You want to push forward with the back foot slightly & pull back with the front foot quite a bit. This is going to be your 'anchor' for pressing the bungee band forward.
**ELEVATION:** When we talk about engagement through the abdominals & obliques, we are talking about creating length on those muscle tissues by elevating the ribs off the hips with proper pelvic tilt, bracing under the ribcage and establishing proper rotation (lengthening the obliques).
**POSTURE:** Finally, keeping tension in the lats and mid-back locks that torso into position & allows you to move fluidly, with control, lots of strength, stability, and makes it so much easier to COORDINATE YOUR BODY to move. The way we can do this is to keep the elbow in line with the torso (not behind the torso) prior to the press. At the same time, keeping your mid-back engaged by pushing the sternum forward, not allowing your mid spine to round!
I know, I know.....it's all exciting stuff!! If you can become a master of this exercise you will literally be able to figure out every other exercise we do inside the gym with ease. That doesn't mean it'll be easy, but you'll feel yourself becoming strong, more stable, and coordinating - building tons of confidence.
Do yourself a favor and don't just consider this movement 'just another station' and practice your ass off! You can only benefit from fighting through to teach yourself to move more healthily. The sense of pride in accomplishing things you didn't think you'd ever get will motivate you to continue each and every week!
Here's your checklist:
1. Strong Start - Footwork, sbdominal/oblique engagement, & tension in the lats and mid-back
2. Get the abdominals involoved in the movement prior to the arms and legs - this takes the most practice (it's what we've really been working on the last 4-5 weeks)
3. Control your body by using techniques you know and have practiced - footwork, elevation/bracing, and mid-back tension as you move
4. Have fun, practice hard, be humble, don't be afraid of not being good at something (even if it frustrates the hell out of you).
5. Have MORE FUN.
Wilcox Wellness & Fitness
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