2 sets –
5 T-Spine Opener
5 Overhead plate stretch
:20 frog stretch
5 Goblet squats
McGill big 3
+ trainer led barbell warm up
Every 2:00 on for 20 minutes
1 Power clean + 1 hang squat clean + 1 front squat (tempo 3sec down, up fast) + 1 split jerk @50-70%
PRESSING, PULLING & GYMNASTIC WORK
3 sets –
8 Low seated kettlebell press https://youtu.be/a9wc0hnjd1Q
5 each side landmine rows
3 sets –
6 Alternating single leg strict toes toe bar www.youtube.com/watch?v=OoiDcsmc9L0
6 Alternating single leg V-ups www.youtube.com/watch?v=8WaDzRANv94
8 Seated leg tucks www.youtube.com/watch?v=D1fdk5KWZUU
Mindset Monday – Posture
Most of us need to be mindful of our posture. For every inch your head is held forward of the shoulders, it can increase the weight of the head on the spine by an additional 10 pounds. So, a 12-pound head and seem more like 22, 32, 42, etc. more pounds. This can negatively impact bodily functions and lung capacity.
Forward head posture can be due to things like weak neck muscles, past injuries, sitting at a desk, certain sports, etc. You can and should strive for alignment and I’ve listed a few of my favorite, easy exercises to help.
- First is chin tucks. Stand with your back and butt against the wall and shoulders back and down. Tuck your chin so that your head is against the wall (like you’re making a double chin) and hold for 10 seconds. Repeat 5-10 times.
- Next, again with your shoulders and butt against the wall, spread your arms so that they are also against the wall. Your ribcage should be tucked down (no arching) and chin tucked. Hold that position, flush with the wall, for 1-2 minutes.
- Lastly, assume the starting position for the above exercises. Try and slide your arms slowly overhead (pressing motion, palms forward) while keeping them in contact with the wall. Do 5-10 repetitions.
These are easy exercises you can do anywhere, a few times a day to help strengthen your neck and shoulders and keep things in alignment. Pay attention to your posture and always try to improve it, even when you are sitting.