Bestbodies Training

New week

Feeling meh 🫤
Solution….
Movement 💪🏼

4 minute rounds
Skipping x 100
Ball throw overs x 12
Seated rope bull whip x 100
KB gorilla row to squat thrust x 12

Repeat for 4 min
Rest 1 min
repeat
4-6 rounds

Workout details -

Warm up - 2 rounds
1a) downward dog to high plank x 12
1b) swimmers x 12

2a) mountain climbers x 20
2b) piston punches x 40

Set 1 - E1.5MOM x 6 rounds
DB clean to press x 20, plank jacks x 20

Set 2 - AMRAP 8 mins
S/L Inchworm (with rotation) x 6es
DB halo x 12
Russian Twist x 20

Set 3 - 40/15 x 3 rounds
Kneel to stand
RB alternating lat pull down

We love this -

-Single arm floor dumbbell fly with lower body rotation

Great accessory move targeting
Chest and core

Keep the knees and ankles stacked

Regress with feet on the ground, knees side to side (still stacked tho) for a less challenging option

Try this one with a lighter than usual dumbbell. You’ll be surprised at how it challenges you.

💪🏼

Post toe surgery belief - “It is what it is……”

Well maybe to a point but there’s a lot more to the toe and subsequent structures & muscles
that need to function to allow quality & strength of movement

Challenge accepted 💪🏼

We worked on ankle strength/stability & balance with great results.

One of the most disappointing aspects of having limited toe flexion for any woman who loves glamming up in the cutest pair of heels everrr 👠is that if you can’t flex your toe then you can’t wear heels 😩

And so it was with my lovely client……years and years of flat shoes and an acceptance that this was the way it would be.

We are absolutely stoked to report that small heels 👠 can now comfortably be worn …… winning 🥰

And from a functional point of view. Exercises such as split squats and lunges that were a no go zone are now a regular component of our programs …… winning 💪🏼

Surgical intervention may limit range but never underestimate the importance of maintaining good function of all structures surrounding the area of limitation.

We love this-

- Prone resistance band
Lat pull down -

Great option for working
The posterior chain- lats, back extensors, glutes and of course core, arms and shoulders

This one looks like a breeze but let me assure you that your
back and arms will be 😩

Make sure you keep tension on the band the whole time and don’t rest the hands at the top until you complete the set number of reps

Outdoor training, and life, can have us using our anterior chain a lot (think push ups, mountain climbers, hunching over a computer, desk etc) so this is a good one to counter that posture and strengthen the posterior muscles.

It’s also a great one to have in your travel workout as bands are so easy to take along with you on your holiday or business trip.

Enjoy 😉

I’m a big fan of using Constraints and aids in training.
They are a great way to get the most out of your training and assist in gaining optimal ex*****on of exercises.

Bands, wedges, fitballs, balance tools etc can help recruit weak muscles, challenge the body in different ways and keep things interesting.

There’s a big difference in using these tools as ways to create social media content for attention (aka circus tricks) and keeping these tools in the context of your workout in order to achieve the desired outcome.

By all means play…..sensibly 😉💖

We love this -

-plyo pushups with hamstring
Activation

Great push up variation to teach the body to yield and stay soft though the elbows on landing. Using momentum to help with returning to the starting position also requires a little less strength.

Added bonus for promoting wrist strength and maintaining arm bone density.

Pushing/anchoring the feet into the wall and “dragging” the toes up the wall on the return engages the hamstrings and when done correctly…… 😩

Add core control into it so that you don’t face plant and its well just 👌🏼