szf_fitness

With the cycling season creeping up I am sure your lower back is going to hate you.

This is a good time to start adding your stretches, warm up , and strengthening exercise to help you mitigate those long bike ride.

I know I will be adding a lot more core and stretching exercise as I head out more on the road.

Sometimes you just need to move.

Forgot how much fun it is to just feel the ground and play.

I definitely need to practice more 😉

Don’t forget your unilateral movement 🏋🏽‍♂️ ⠀
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Incorporating unilateral movement is key to building overall balance and strength. This can come from many modalities. ⠀
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Here is a good sequence to try out next time you are working out. ⠀
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This incorporates some; strength, unilateral, Rotational, and Core. Amazing base and emphasis. ⠀
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20 min EMOM (Every Minute On the Minute) ⠀
Minute one ⠀
Heavy KB swings 18⠀
Minute two⠀
Kickstand KB Clean 5 L-arm ⠀
Kickstand KB Clean 5 R-arm ⠀
Repeat. ⠀
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AMRAP 15min⠀
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One way⠀
Single arm Overhead Kb carry⠀
One Way back⠀
Kb Carry⠀
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Seesaw Bent over row 10 ⠀
Single arm Kb push up 10 L/R arm⠀
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Homework! 📖⠀
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Wow, the sound of homework gives me the chills! 😂⠀
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But this is one homework that will help you keep your shoulder running smoothly and happy.⠀
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If you are having a hard time extending your arm up and straight when you are doing an overhead movement, then this is something you really want to incorporate as a warm up, as a working set, or a mobility set. ⠀
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If you can’t move your shoulders freely then thats a good indication that you might have limited mobility, which could potentially be limiting in how you execute certain movement when training. ⠀
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Don't skip this! ⠀

Share it 📨saved it 📥and give it a like 💌⠀

Sometimes it can be boring. 😑⠀
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You see, I can be a culprit of the IG world, where I feel the need to show crazy workouts of me jumping on a Bosu balls, doing pistol squats, or pushing a truck.⠀
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Okay, maybe the truck thing was a bit too much. ⠀
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But all I want to say is that sometimes we have to do the boring exercise before the fancy one, and we have to stick to it long enough before we introduce our body to a different stimulus.⠀
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My program right now for the next three weeks will be exactly the same. ⠀
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The only change will be the intensity and weight used. ⠀
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5x5 front squats⠀
Hamstring curls⠀
4x10 Elevated Bulgarian split squats⠀
4x10 elevated RDL ⠀
Cable glute kickback 3x10-12 ⠀
SGL Hip thrust 3x 12-15 ⠀
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Stick to your program...exercising is one thing. Training with a purpose is another. ⠀
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if you are following a program stick to it. There is a reason for it. ⠀

Well what are you waiting for PRESS AWAY!⠀
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Ok, hold on a second✋🏽🛑. Before you do that, remember to keep in mind a few cues. ⠀
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Doing a military press for the first time can feel really challenging and a little bit scary. The idea of pressing up weight over your head can make you forget how the rest of the body is positioned. You tent to wobble, arch way to much, or you end up finishing the movement incomplete. ⠀
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Build your overhead press with dumbbells once you are comfortable tackle the bar, seated. ⠀
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Once you are solid there go ahead and try standing up. ⠀
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❇️But for today, here are your cues for a seated military press❇️. ⠀
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1️⃣Try not to lean into a back support, learn to brace your core and use your footing to stabilize and brace. Your lower half is your anchor. ⠀
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2️⃣As you an unrack the bar don’t lose tension at the bottom position, keep constant tension from start to finish⠀
3️⃣Allow your elbow to track at 45 degrees at the bottom. Once you press up, finish the arm over your head and not in front of you. ⠀
4️⃣Don’t grip the bar with your thumbs behind the bar. ⠀
5️⃣Engage your wrist! ⠀
6️⃣As you lower the bar, think of a pull up motion. Constant tension⠀
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If you lack the mobility and the capacity to extend your arms up and over your head, then work on improving that first. ⠀
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Like I tell my clients your shoulders are the Ferrari of your body, take care of them 😎⠀
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