Heavy Day

Building strength with a little something extra

Everyone loves a good heavy day! There’s something very satisfying about moving heavier loads for lower repetitions. But this isn’t your typical “heavy day” where we do 5 sets of 5 and we’re done. Today, we integrate two movements - the dumbbell push press and the front squat. But we don’t stop there - we have a new movement called the “dumbbell bear crawl” performed between rounds of lifting. This movement requires coordination, balance, shoulder stabilization, and core strength complimenting the muscles targeted by the lifts and adding some unexpected intensity!

Movement practice

Take 5-7 minutes to watch the videos, practice the movements, and select your workout weight. Select one set of dumbbells to use for the push press, front squat, and the dumbbell bear crawl. The push press will be what limits the weight selection. This is a heavier weight that you can perform 5 push press repetitions where the movement becomes challenging at rep 3.

Next, watch the video and practice the bear crawl, starting without weight and then adding the dumbbells. If the dumbbell bear crawl is not accessible to you, forego the dumbbells (or use a second, lighter set) and do a simple bear crawl.

Workout

Perform 2 dumbbell push presses, 2 front squats, and a 25-foot dumbbell bear crawl. Then perform 4 push presses, 4 front squats, and a 25-foot dumbbell bear crawl, and so on until you finish the repetition scheme. Your last movement should be the 25-foot dumbbell bear crawl. As the sets get larger and fatigue sets in, break up the sets into smaller sets with a few breaths of rest in between.

A trick to help keep moving efficiently is to make a point to pick up the dumbbells before you really want to at the end of each short rest interval.

For Time:

2 - 4 - 6 -8 -10

• Dumbbell Push press

• Dumbbell Front squat

Perform a 25-foot dumbbell bear crawl after each round of push presses and squats using the same set of dumbbells used for the lifts. Alternatively, you can perform the bear crawl without weight.

Cool Down

Your core is going to need some love after this workout. Jump-start your recovery with this 15-minute full-body stretch sequence.

Yoga Full-Body Stretches for Tension and Sore Muscles

---

A Revolution in Women’s Healthcare is coming this November!

Click HERE to join the waitlist for priority booking

Over nearly two decades of medical practice, I am perplexed and disheartened by how mainstream medicine often overlooks the very foundation of good health: nutrition, physical fitness, and mental well-being.

Women of all ages experiencing changing menstrual cycles, fatigue, and even bone fractures are often handed a prescription and sent on their way with not a single question about their training and nutrient intake. Midlife women experiencing menopausal symptoms are met with the mere “you’re getting older” without exploring simple nutrition and movement strategies that could significantly improve their well-being.

Well, help is on the way! Starting in November 2024, I will be launching a women’s specialty telehealth medical practice serving the reproductive endocrine needs of active and high-performing women from puberty through menopause.

For a special “Sneak peek” into the practice, check out my Consultation Services and the Crown Jewel of my practice, the Health and Wellness Concierge service!.

JOIN THE WAITLIST to be among the first to access appointment bookings prior to the official practice launch!