Overhead Strength, Stability, and Mobility
A winning combo for vitality and longevity
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.
Lastly, overhead movements challenge mobility at multiple joints including the shoulders, hips, ankles, and knees. By developing strength and the ability to stabilize and move with weight overhead, we can make significant improvements in the overall function of our joints and help protect them from injury.
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
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
Housekeeping….
If you’re an athlete or coach of athletes who are 35+, if you deliberately put exercise into your day, if you want to show up fully in life and in sport, then I have good news...
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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.
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