Its a hot and sunny day here in Encinitas, Ca, where we are training for strength, mobility and endurance and emphasizing on our core. The wind noise down at the beach is a little more than our microphones can handle so we have found a grassy overlook with a beautiful view of the Pacific Ocean. Today’s workout isn’t extremely complicated, but it will require some basic ability with lifting overhead, as well as stability and mobility. If you are unsure about a certain exercise, drop down in weight until you get comfortable with the move. For some things, especially the overhead squat to windmill, even a water bottle may be enough weight at first.
Today’s Workout:
Five getup sit up per hand
The getup sit up is a fantastic exercise for core strength and also flexibility in your back. Think of your vertebrae rolling down, one at a time like a string of beads as they touch the ground. Learn how to follow the bell up, by moving the bell ever so slightly in the direction that you want to go. Do all five consecutive then switch to the other hand safely.
Ten tactical Lunges per side
Tactical lunges test your balance and flexibility so go slowly through each rep to get all of the benefit. If you lean forward or round your back, you won’t get the hip opening benefit of this great move. If you lose balance and have to catch yourself, don’t give up, it is a normal part of this exercise at first.
Five squat push to windmill
This is a move I started teaching to people a few years ago when I realized they struggled with either the windmill or the overhead squat. Often making one look like the other as their specific tightness or preexisting motor patterns dominated the move. The overhead squat with push through to windmill is one of those exercises you may not see many other places, but you will get addicted to what they do for you! Make sure you load the lat and lock the elbow before you begin moving under the weight. Do all five consecutive and then switch hands.
Two rounds
Final round: push press ladder
High reps of the push press or jerk can be one of the most demanding exercises in weight lifting. Moving the weight from shoulder level to the overhead loaded lat lockout is nothing short of grueling when done for endurance. Today, we will have one advantage on our side, and that is that we are doing them one hand at a time. This will allow the muscles of one arm to rest briefly through the round. We will be switching hands and therefore the heart rate will take the brunt of the work that was taken off the resting arms. This push press ladder is twelve per hand, nine per hand, six, then three. The first two rounds are a nice warmup for the final round of push presses.
I hope you enjoyed the flow of the workout, and that the benefits are immediately obvious. This is a pretty basic mobility routine that you can come back to again and again, or incorporate into your existing workout.
Thank you for training with me,
Peter Hirsh
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