This week's movement is a perfect combination of 2 movements you have been practicing and doing quite well at!
TWO TECHNIQUES TO PERFECT:
2. Unilateral Standing Posture at the Finish
The first part of the movement is essentially a split squat, or a squat from a unilateral (staggered) stance with a nice pendulum to help us get down into the squat and up out of the squat!! For this part of the movement, you will be solely working on the proper timing of the movement (See Checklist Below) while maintaining standing posture techniques - most importantly engagement of the feet with the floor, pelvic tilt, abdominal engagement, and a nice flat upper back (thoracic extension for any anatomy fans out there). You've all been working hard at these techniques and will be super successful if you are patient with the dumbbell!!
The second part of the movement is the Step and Row, which, if you've been around for a while, is something you've practiced hundreds maybe thousands of times. The key to this movement is keeping tension in the lat (outside back muscle) or engaged as you row. This can be done by keeping your elbow 3-4 inches from your side and your upper arm parallel to your torso. Do everything in your power to not 'over-row' with your arm. Your job is to pull the band with your lat, abs, and torso at the same time. Finally, if you utilize the push and pull with your feet, you will feel your strength being tested in a big big way!
Here's your checklist:
Although there are a lot of things happening here, you have practiced these movements many many times. Try to move naturally and have confidence in your practice!!
Wilcox Wellness & Fitness
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