Team!
Happy Monday! These 2 weeks are all about our hips! Learn more this week about how hip extension powers movements that we would least expect! 
Enjoy!
-Carla

This workout follows last week’s workout focusing on the importance of hip extension in functional movement. This week, we continue the focus on hip extension, but apply it to another movement where we least expect it - the push-press!

As compared to the strict shoulder press, where the target is shoulder isolation, the push press uses energy and momentum generated from the hips and translates it to the upper body which initially moves the weights of the shoulders. Then the upper extremities finish the movement by driving the weight straight up and overhead.

Watch former CrossFit Games athlete, Julie Foucher demonstrate the Dumbbell Push Press in this video and carefully read the coaching notes:

This week’s workout is a modification of a workout from Train FTW which features the push press. The push-press alternates with a row, which also targets hip extension. If you do not have a rower, you could sub 30 jumping air squats, which also require hip extension.

Warm-Up

AMRAP 7 (As many rounds as possible in 7 minutes)

• 7 Air Squats

• 7 Push-ups (easy option - elevate hands as needed on a stable box, bench or step)

• 14 Mountain climbers

Movement Practice

Practice the Push Press and find your workout weight. Try 3 sets of 5 repetitions with 1-2 minutes of rest in between and select a workout weight that is moderately heavy allowing you to finish each round in 2-3 sets.

Workout

For Time:

• 21 Dumbbell Push Press

• 30 Calorie Row

• 15 Dumbbell Push Press

• 21 Calorie Row

• 9 Dumbbell Push Press

• 15 Calorie Row

Movement Options: Substitute jumping air squats if no access to a rower.

Cool-Down

15-minute hip and hamstring release yoga