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:
- Sumo deadlift high pull – Instruction Video
- Windmills – Instruction Video
Movement Physiology & Function:
Sumo deadlift high pull:
Muscles worked – heavy on adductors, outer quads (vastus lateralis) IT’s, biceps, traps, delts, pecs, brachialis
Application – picking up a big bag of dirt or box
Windmills:
Muscles worked – heavy full core
Application – This is a core strengthening accessory movement.
