GROUP WARMUP
2 sets -
5 T-Spine Opener
5 Overhead plate stretch
:20 frog stretch
5 Goblet squats
McGill big 3
+ trainer led barbell warm up
BARBELL WORK
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
Circuit 1:
3 sets -
8 Low seated kettlebell press https://youtu.be/a9wc0hnjd1Q
5 each side landmine rows
Circuit 2:
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 seems 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.
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.
