Shoulder Press progression

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A simple, yet solid full range-of-motion exercise for the shoulder in particular but that also engages the entire upper body (if done standing – don’t do sitting). Should be in your regular weekly or biweekly rotation.

As Dr. Paul demonstrates, this exercise is scaleble – can be done with an empty PVC pipe to barbell with weight, whatever is right for you!

  • Hold a barbell, PVC pipe, or digging bar at the level of your collar bones with your hands just outside your shoulders
  • Bring upper body backwards as you push bar up and overhead (do not push bar away from body, move body backward to allow bar to go vertical)
  • Completely lock out arms at top
  • Release down to original starting position
  • Repeat
  • As you move up in using heavier weight, a slight “dip drive” – bending your knees to initiate the movement is okay.

If you add a squat after each shoulder press, it’s called a Thruster. Here Dr. Stephen demonstrates full body, full range with strength.

 

Box Jumps with Step Down

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Box Jumps are fantastic core exercises that very quickly become aerobic. Combine them with doing push ups, pull ups, and/or squats and you’ve created a very quick yet demanding workout.

You can use a box like in the video below, or you can jump onto a ledge, stone wall, etc.

  • Start with both feet on the ground in front of the box.
  • Jump on top of the box attaining full extension at the top (lock out your knees).
  • Step down and repeat (alternate right and left with which leg you step down with – this video doesn’t demonstrate that). For greater intensity, you can also jump up and down.

Burpees

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  • From a standing position, lower your body to the top of a pushup or modified pushup position and complete a pushup.
  • At the top of your pushup jump your feet forward and outside your hands so you land in the bottom of your squat position.
  • From the bottom of the squat, jump straight up in the air and clap your hands overhead
  • Land and repeat.

Jump Rope: The Magnificent

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In this aptly titled video, fitness maven, journal queen, and jump rope aficionado Alexis shows not only great technique for mastering Double Unders – a very demanding exercise by the way – but also how to use your jump rope for some overhead strength and flexibility work.

The jump-rope is an incredibly versatile piece of equipment. It travels light, serves multiple roles, and always promises a heart pumping workout!

Suggested Workouts:

Beginner
3 Rounds:
15 OH Lunges Left Leg
15 OH Lunges Right Leg
60 Single Jumps

Intermediate
3 Rounds:
15 OH Squats
15 OH Lunges, each leg
20 Double Unders

Advanced
5 Rounds:
25 OH Squats
15 OH Lunges, each leg
20 Double Unders

 

Here’s Dr. Stephen cruising, skipping along on one foot at a time:

  • Jump on the balls of your feet.
  • Don’t jump too high. Control is more important than speed. Just get a steady rhythm.
  • Jumping rope is more about flicking your wrists than moving the rope with your shoulders and arms.

Lunges

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  • Step as far forward as possible while keeping your torso erect.
  • Knees, toes and eyes should track forward at all times.
  • Sink your hip downward until your knee touches the ground.
  • Keeping your torso erect, stand up.
  •  Repeat the movement with your other leg, with the alternate knee touching the ground.
  • Repeat for as many reps as the workout demands.
To increase the difficultly, you can do the movement with dumbbells or add a weighted vest if it’s available.

One Arm Overhead Squat with Dumbbell

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You can’t say too many positive things about the Overhead Squat – it’s a full body, full range-of-motion, demanding yet safe exercise, that is easily modified by simply holding your hands overhead, a PVC pipe, a pole or, as in this video shows, a dumbbell in one hand. As you get stronger, you can hold any type of weight: two-handed bar or dumbell – it’s all good!

  • Hold a dumbbell with one arm at full extension.
  • Use your other arm to counterbalance yourself.
  • Perform a squat.

Lunges with Dumbbells

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  • Step as far forward as possible while keeping your torso erect while holding a dumbbell in each hand.
  • Knees, toes and eyes should track forward at all times.
  • Sink your hip downward until your knee touches the ground.
  • Keeping your torso erect, stand up.
  •  Repeat the movement with your other leg, with the alternate knee touching the ground.
  • Repeat for as many reps as the workout demands.

Modified Pushup

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  • At the top of your pushup place your knees on the floor, hands just outside your shoulders, keep your arms locked out, stomach tight, butt tight, eyes looking 6 inches in front of you.
  • Lower your body until your chest touches the floor maintaining a rigid stomach and butt.
  • Return to the top position by pressing away from the floor until your elbows become locked.

Knees to Elbows

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This is Dr. Ryan Hewitt. Notice in the video that he’s wearing a weighted vest – he’s a wellness warrior and functional training stud (he was a team finalist at the 2011 Crossfit Games in Los Angeles).

Don’t worry if you can’t get your knees all the way up to your elbows – keep trying, the core work is fantastic as well as keeping your shoulders strong and healthy through the extended range-of-motion.

  • Grasp a pull up bar overhead with an overhand grip just outside your shoulders.
  • Engage your shoulders by tightening your shoulder girdle to avoid stress on your joints.
  • From a hanging position approximate your knees to your elbows while bringing your butt up in the air until your back is parallel to the floor.
  • Return to the hanging position and repeat.
Here is a great video from Dr Paul, at age 54, who went to the Crossfit Games in his mind, doing knees to elbows in a workout.

Side note: Mastering knees to elbows is how you get abs like this. Just sayin.

Jumping Lunges

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  • Step as far forward as possible while keeping your torso erect.
  • Knees, toes and eyes should track forward at all times.
  • Sink your hip downward until your knee touches the ground.
  • Keeping your torso erect, jump upwards and switch the position of your legs, landing with the alternate knee touching the ground.
  • Repeat for as many reps as the workout demands.