THIS WEEK'S PERFORMANCE CARE:
This week we will address BRACING
Bracing is so crucial to overall strength development and carries with it immense transfer into activities of daily lifting outside of the gym. **Video links attached to each exercise
CORE:
Perform as a circuit x 3 rounds, with 30 sec rest between each exercise:
Offset loaded Farmer's Carries 3 x 50ft (switching sides at 25ft)
Banded Deadbugs 3 x 10/leg
Hollow Hold + Pall of Press 3 x 10/side
Rest 1 min then move into the following:
KB Side Plank 2 x 30/sec
Plank March 2 x 20 (10/arm)
Rest as needed between sets
Finish with 3-5 min of diaphragmatic breathing in the
BRACING MOBILITY EXERCISES:
Braced Deadlift Iso Holds x 30-40 sec at 60-65% of DL
Banded March x 30-60 sec
Front loaded tempo good mornings x 5 (4sec down/2 sec hold/4 sec up)
KB Turkish Get Up x 4/side
As with everything...
Everything I program at AlphaFemme is intentional. From the strength days, to the rest days, to the flow days, to the warmup, cool downs, contemplations, monthly live calls...literally everything. At AlphaFemme, I believe how you do one thing is representative of your relationship to that thing and most likely representative of the relationship to yourself. Our Embodied Warrior program allows for connection to the body, while also becoming deeply aware of your relationship to self.
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