4. Cable Core Rotations (Rotation)
Three sets, 15 rotations per side Positioning: - Grip handle firmly with both hands - Shoulders, elbows and wrists in line with cable - Rib cage pulled down, pelvis stacked, spine neutral (SCP) - Hips stacked over knees and feet - Rotate torso away from cable machine while keeping arms straight; return to start position, switch sides and repeat.
5. Single-Arm, Overhead Carry (Dynamic)
Three sets, 20 metre walk per arm Positioning: - Stack dumbbell over head in line with wrist, elbow and shoulder - Position opposite arm to side - Shoulders retracted (pulled back) - Rib cage pulled down, pelvis stacked, spine neutral (SCP) - Walk forward
Now try focusing on maintaining your SCP during your workout and your everyday life. This will reduce your chance of injury, allow you to move more freely and on top of it all, look and feel great!
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Y EGF IT N ESS
NOVEMBER/DECEMBER 2018