Split Lunge with Curls
Block 2 - Strength
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40s
One leg back so both knees are 90 degrees, all 10 toes straight ahead, trunk vertical. Back knee goes up and down adding weights over time, then adding thumbs to shoulders. Strong core, elbows slightly infront of the mid line. Good posture, shoulders back and down, belly braced in neutral spine.
Up Next in Block 2 - Strength
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Goblet Squat with Lifts
Weight at chest. Good posture, belly braced sitting back into heels to activated the back side. Push the ground away with the whole foot. Modify by adding knee lifts in front and heel lifts to the side keep vertical spine 15 each both legs.
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Shoulder Strength
3 moves to address the whole shoulder. V-Ups- thumbs up to side but slightly in front of the body. Goal Posts, elbows shoulder heighth, together in front, then squeeze blades back together. Forward and Back-slow and control shoulder level. All with no neck over time. Do each one to fatigue, then ...
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Wide Squat Press
Wide stance with toes out about 45 degrees so knees can stay more toward pinky toes vs collapsing in. More about pressing up from the heels than going low. Belly tucked and braced. Add arms to press with elbows in front, holding or on legs to modify.
