Overhead Stability Training

Become a pillar of strength

Team! 
This workout has everything you need to create stability in the overhead position with this spicy cobination of endurance, plyometrics, core strength and shoulder stabilization.
Enjoy! 
-Carla

Stabilizing a load overhead is a foundational functional movement that will serve us well as athletes, in physically demanding occupations, and as we age toward our 8th decade and beyond.

Building this capacity starts from the ground up. The base of this workout is the jumping air squat which generates fatigue and develops explosive lower body and hip extensor strength. The plyometric aspect builds bone density. The single-arm overhead lunge challenges the core asymmetrically by securing a load overhead on one side while lunging and testing the shoulder stabilizers. The accessory work brings it home by challenging shoulder stabilization in a different position and the core strength needed to stand upright while holding a heavy load.

Warm Up

AMRAP 5 (As many rounds as possible in 5 minutes). Set your SmartWOD app for AMRAP 5 or a standard timer for 5 min and perform each movement in sequence as many times as you can in 5 min.

• 10 Up Downs

• 10  Alternating lunges in place (body weight)

• 10 Sit Ups (ab mat style) (roll up a beach towel for an ab mat) or traditional – knees bent/feet anchored)

Movement Practice

Watch the video links and practice 2-3 sets of 5-10 repetitions of each movement at low intensity to find the options that are right for you in the workout. Select a dumbbell weight for the overhead lunge that allows you to do 5 -10 unbroken repetitions on each side. The goal is to perform the 20 overhead lunge repetitions in 2-3 sets.

Workout

Perform each movement in sequence until you have completed each set of 3 movements 5 times. Set a timer and record the time it takes you to complete the workout.

5 Rounds for time

• 30 Jumping Air Squats

• 20 alternating single-arm overhead lunges

  *Switch arms as needed, keeping the sides even, staying with 10 total on each side.

• 10 V-Ups

Accessory

5 Rounds for completion

Take a few minutes to find your weight for the farmer’s carry. Select a weight that you can hold onto for the entire minute but becomes challenging in the last 15-20 seconds. Choose to either walk with the dumbbells or stand still. Either way, hold onto the weights for the entire 1 minute.

• 30 mountain climbers (R+L = 1 repetition)

• 1 min heavy farmer carry (or hold standing still)

Cool Down

15-minute lower-back and hip-focus yoga