DON’T FORGET TO PRACTICE YOUR NEW MOVEMENTS!
200 meter walk, jog or run
10 reps of each new movement with great form
Rest 30-60 seconds
3-5 rounds based on how you feel
Movements:
- Step Ups – Instruction Video
- KB Shoulder Press/Push Press – Instruction Video
Movement Physiology & Function:
Step Ups:
Muscles worked – calves, adductors (outside), glutes, quads, forearms, abs, delts, biceps, pecs
Application – We do stairs daily and often with bad form. Many times we’re carrying things or kids up the stairs and need to be prepared to do it with good form
KB Shoulder Press/Push Press:
Muscles worked – delts, pecs, biceps, coracobrachialis, triceps, lats, brachialis, teres. Push Press, same as Shoulder press accept posterior chain as well.
Application – putting a box on a high shelf, loading the clothes into the stacked dryer on top, holding the kid up so he can touch the ceiling
