The terms pulling and stabilizing work hand in hand. Your pulling muscles are your major stabilizers. This means your back and your hips.
With this week, we are focusing in on our stability and training our body to get the most out of its pulling efforts. We are going to train our posture. We are going to train our core. We are going to train our total body.
Because our pulling muscles are used more often than our pushing muscles, we will need to tap into our strength training resources and increase the resistance that we are lifting. Grab your pancakes, find your pull up bars, and head to the steepest hill in town. Today, we pull.
Monday – Total Body Strength
Your body works in a unit. When your pulling muscles work together, you achieve proper posture and stability. Focus on your posture as you tackle today’s pulling workout.
Tuesday – Rowing HIIT
This workout is designed to be performed on an Indoor Rower. If you do not have access to a rower, grab your bucket and your local hill or stairs and perform the following “sprint” workout. Give your maximum effort for 30 seconds then stop completely for 30 seconds.
Challenge yourself to stay below 2-2:30/ 500m pace during your sprint intervals. Can you keep your pace consistent during the entire workout?
Wednesday – Unilateral Strength Stability
Each side of the body can interpret an exercise very different. This is how compensations and weaknesses occur. Today, we want to work those compensations out by developing our unilateral strength and stability.
Thursday – Rest Day
Friday – Conditioning
Stability does not work separate from power. Today, we want to build our power abilities while maintaining stability and posture.
To be performed in one circuit, 4 rounds
Bucket/ Sandbag Carry – 4x100m
Pancake Swings – 4×10
Jumping Pull Ups – 4×10
Power Upright Rows – 4×10
Single Leg Hops – 4×10
Pancake Lateral Slams – 4×10
Plyometric Knee Drives – 4×10
Stair Sprints – 4x:30 seconds
Saturday – Hill Run
This run is designed to be your “long run” on the week. Perform the following workout with little to no rest between rounds.
800m (½ mile) Run @ 5k Pace
100m Hill sprint
100m Hill Bucket Carry
Finish with 800m Run @5k pace
Sunday – Rest Day
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