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The key to this week's movement of the week is to master the deadlift. To do this, you must prioritize your posture, specifically the tension in your mid-back and your lats. If you can do that, this exercise becomes a movement you can master very quickly.
As always, our footwork will determine our ability to create tension through our core and keep our posture. Be certain to set up your footwork prior to starting your first repetition. This allows for a very strong hinge, where you will feel secure, allowing your hamstring and glutes to do the work and not your arm that is holding the dumbbell.
The last crucial element is to be patient. Timing will win this week. If you can get yourself to WAIT for the dumbbell to get to shoulder height prior to rowing, you will have a smooth press of the band. The dumbbell side is a row, the band is a press. We've focused a lot recently on using the 'pull to press' concept. This is the exercise where you need to put it into practice. The dumbbell must be at shoulder height prior to the 'pull to press'!. You can do it! Here's your checklist:
Happy training! Wilcox Wellness & Fitness WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living!
Testimonial Slider (image, text) by Paige Wilcox
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The Tri-Step Press is designed to help you practice your footwork and your ability to use torso rotation to press resistance. So, in the video, you will see Katie taking a lateral step and then 2 forward steps.
The keys to stepping laterally and stepping forward and back are:
Tri-Step Press - Movement of the Week Explainer by Paige Wilcox
Once you have mastered your footwork, you will start to enhance your ability to rotate your torso (thoracic rotation). The key to this movement is staying elevated and keeping tension throughout your abdomen. In the video, you will see Katie has the resistance band in her right hand, but her focus is on the left side of her upper body. She is 'PULLING' from the left side to PRESS the right side, where the resistance is. The keys to the Thoracic Rotation are:
Ultimately, we are working to CONNECT great footwork to abdominal tension while keeping impeccable posture. Learning to utilize the obliques and lats while doing these 3 things, will leave you feeling extremely strong and coordinated! Have fun & get in the gym early to practice with the ACTIVATION Series of Movements Happy training! Wilcox Wellness & Fitness WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living!
Testimonial Slider (image, text) by Paige Wilcox
Looking for a workout that you can do wherever - whenever? Look no further! One of the most common questions we get asked before people travel is: "I want to stay active while I'm away, so what can I do without access to a gym or equipment?" The possibilities are endless. You can do a lot of body weight exercises wherever and whenever you want and still get a good workout in. Here is a workout that will get your juices flowing and help you stay active without any equipment needed.  Warm Up: Squat to toes with overhead reach Lateral lunge with rotation Overhead side bends Workout: Squat to lunge and twist Jumping jacks Plank with shoulder taps Mountain climbers Deadlift with reverse flyes Pop squats Squat with rotation and overhead press Skater hops Lunge around the clock Seal jacks Cool Down: Full body rotations Kneeling hip flexors There you have it! A complete workout to do whenever and wherever you are without a gym or equipment! Love this video and want to see more? Follow us on Instagram by clicking here! Also download our free QuickStart program, a 7 day guide to healthy living. It includes healthy recipes and an easy to implement workout guide, that you can start at home! Happy Training!
We've got a pretty big challenge here for you. A lot of cardio and conditioning coming at you with this burner. Make sure that you have great technique and get loose before you get started. Your Workout:Warm-up and cool down for 5-10 minutes each Complete 3 Rounds for time 30 sec Speed Skaters 15 Frog Jumps 30 sec High Knees 15 Plank Jacks 30 M Grapevine (both ways) 15 Burpee s 30 sec Skaters 15 Reverse Lunge to Knee Raise 1-1 ENJOY! Want more? Join our mailing list and never miss an update from us. Here we share our very best material that you can't get anywhere else.This workout is tough, but we guarantee you'll feel great after you've finished! Warm-up and cool down for 5-10 minutes each ½ mile Run 100 Jump rope 90 elbow to knee crunches (1-2) 80 Step Ups (1-2) 70 plank jacks 60 lateral lunges ¼ mile Run 50 bicycle crunches 40 elevated hip bridges 30 Hand Release Push Ups 20 Burpees 10 Broad Jumps 60 sec Run This workout can be done anywhere. The only thing that is required is a mat or towel! Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch. Circuit 1: Tabata-style
Circuit 2: Place your mat or towel on the floor, and use it during the following circuit.
Starting next week we're adding more boxing sessions to our schedule! Use this workout to unleash your inner Rocky! Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 3 rounds with proper form: 10 Sit-Ups with left and right jab at the top 20 Punch + Squat (duck) 30 Ali Shuffle 1-1 40 Jump Rope - mix it up with crossing your arms if you want to get fancy! 50 Carioca (1-1, 2-2, 25 left and 25 right) This workout is a big one. While it does say to do 10 rounds, a good goal is to shoot for 3 to 5 rounds. But if you can handle all 10 rounds you should be very proud of yourself! Have fun with it! Warm-up and cool down for 5-10 minutes each Complete 10 Rounds for Time! 10 Burpees 10 Flutter Kicks 1-1 10 Full Sit Ups 10 Plank Jacks 10 Reverse lunges 1-1 10 Reverse Crunch 10 Full Sit Up 10 Russian Twist 1-1 30 sec Run 10 Wide Push Ups Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Equipment: kettlebell or dumbbell. Complete 7 rounds with proper form for time. 7 Burpees 7 Renegade rows 7 Star jumps 7 Squat with a press 7 Marching glute bridge (7/side) 7 ½ squat w/ strong steps forward/back 7 Kettlebell or dumbbell swings Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
To do this workout, alternate between exercises in each pair. Perform 10 reps of the first exercise then 10 reps of the second exercise, then 9 of the first and 9 of the second, continuing down the ladder till you get to 1 rep of each. Rest for 60 to 90 seconds before moving on to the second pair, and then the third pair. Pair 1: Squat jumps (or bodyweight squats) & Spiderman Plank Pair 2: Alternating front lunges with a twist (each side) & Side Plank with Leg Raise (alternate sides) Pair 3: Double Unders (or double the amount for single jump rope) & Sit-Ups |
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