Core to Extremity Training - The Foundation of Functional Movement
Sometimes It's About the Muscles We DON'T See
Team! This is a workout with a lot of variety - but the common thread is targeting the body's core from shoulders to knees while building lower body strength in the process! Enjoy! -Carla
Through the mid-life transition, it becomes more important to stabilize our joints to prevent injury. This begins with building a stable foundation of movement. This foundation begins in our core! Functional movement (squats, deadlifts, pushing, and pulling - things we do every day!) begins at the core and is executed by the extremities. Our joints are the transition point. This workout is designed to target these very important core muscles that stabilize our joints keeping us moving and free of injury for decades to come!
Quick Tabata 9 segments of 20 seconds of work and 10 seconds of rest. Perform each movement in sequence for a total of 3 rounds.
Jumping Jacks (20 sec work/10 sec rest)
Mountain Climbers (20 sec work/10 sec rest)
Up-Downs (20 sec work/10 sec rest)
Repeat x 2
Here we introduce the dumbbell deadlift. Please watch the video carefully, paying attention to minimizing tension on the lower back as you lift. This is a core and hamstring exercise, NOT a lower back exercise! If you have access to a barbell and are proficient with barbell deadlifts, go for it!
Take 5-10 min to practice the dumbbell deadlift. Start with a light weight if you have not done deadlifts previously.
*Key point: When lifting the dumbbells from the floor, be sure to have the chest up, shoulders back, weight back on the heels, core braced, and with hamstrings engaged. Lift with the legs, while maintaining a straight back (DO NOT HINGE AT THE HIPS). Engaging the hamstrings and keeping the back fixed and strong throughout takes strain off the lower back.
Select a dumbbell weight that you can complete the dumbbell front squat and deadlifts in 2-3 sets. Rest as needed, breaking these large sets into smaller ones, but keep moving efficiently.
Workout Part 1
Set a timer or your SmartWOD app for EMOM 1 min intervals x 8 min. Perform each movement in sequence until you have completed 2 rounds of each set of 4 movements. Strive to work for 40-45 sec per round, giving you 15-20sec rest before starting the next movement.
Max reps in 1 min.
1:00 max up-downs
1:00 max rep weighted glute bridge
1:00 high plank hold
1:00 max rep dumbbell deadlift
Workout Part 2
Run through 5 reps of each movement in sequence for 2 rounds to find your options for this workout. Use the same set of dumbbells for the deadlifts and front squats.
50 V Ups
50 strict Sit Ups (knees bent, feet anchored)
15R/15L single leg box step up (body weight)
DO ALL 15 REPS with THE SAME LEG, then switch legs and do the next 15 reps. Use a 20-inch box ideally. If all you have is a shorter step/box, add weight - hold a dumbbell in the hand on the same side as the leg you are stepping up with.
These will suck. But this is where fitness happens!