Hi Friends & Happy almost Friday!
This morning started out with a hike with 22lbs in my back pack. Dr. K has me do this when my lower back starts to have a “bruised” feeling. Apparently that means those muscles are working to hard and this grueling back pack thing makes other muscles work and activate in a non invasive way. I’m super excited about as you can tell…
With that out of the way for the day it was time to dig into breakfast of greek yogurt mixed with 1/2 scoop dynamic greens, KIND bar and coffee.
I’m still doing my 6 day split which I’m loving, it keeps me interested with a new type of workout every day and allows me to fully recover between workouts. Last week I did this workout followed by 20 minutes of 45 seconds hard/45 seconds easy HIIT running, it was PERFECT so I thought I’d share it with you!
Right on schedule because today is Shoulders day!
Form Cues & Video Links:
With all exercise be sure to brace through the core and USE YOUR CORE when lifting to protect your back and get the full benefit of the exercise.
Can be done with one dumbbell, bar or two dumbbells. The key is to maintain an upright neutral position, when you lift, lead with the elbows. Make sure you don’t let your head jut forward.
Seated or standing is fine, pick a weight you can lift multiple times without arching your back or jetting your head forward. For added intensity power up and take 4 full seconds to bring the weight down.
You’ll want to go with lighter weights for this exercise. Pick a weight you can lift above shoulder height multiple times. When you lift up lead with pinky finger up and lift just above shoulder height. For added intensity pause at the top for two counts to really feel the burn!
For this exercise you’ll want to go a little lighter as well. Pick a weight you can lift to your shoulder height and really consciously engage your abs. The most import pointer here is that while keeping your shoulders back and down you extend your arms through the full range of movement. Start with hands below your sides and reach out as well as up to move through that full range of movement. You will engage more muscles and get more from the movement.
Commandos or Up Up Down Down Plank
You’ll want to replace your hand where your elbow was each time you press up. Also, be sure to keep your hips steady, if your hips are flaring all over the place you aren’t getting much out of the exercise. If you can’t keep your hips stable try doing shoulder taps instead, once you’ve got that then you can progress to commandos. Keeping your hips steady ensures your working on building a strong core.
Rear Delt Flys
Go lighter for this one to. Make sure to have a nice neutral spine and pull your shoulders away from your ears before your start. You should be able to lift the weight comfortably without your head jutting forward or your shoulders moving toward your ears. You should feel it in the center of your shoulders blades.
Disclaimer: Please make sure to check with a doctor before beginning any new exercise program. Always seek help on form if an exercise is new to you or you aren’t sure about it! Be safe and make modifications as needed, I know I do all the time!