August 12, 2020

“Grab a suitable weight, doesn’t matter what you use as this is a strict movement so there should be very little wobble, a bag of chuckies is a good as a DB. The Z press should be performed with legs straight out in front of you, the ideas is to press the weight up without leaning back so you’re going to have to brace your abs all the way through the movement. 10 per arm, 30 seconds rest once both arms are done.
It’s been 6 months, if you don’t have a place to do your inverse rows by now there’s not a lot I can do for you, broomstick between chairs, knotted towel over a door, rings in a pull up bar, if you’re struggling message a coach and we’ll see what we can brainstorm. The Side planks to twist, everything needs to be tight for this, make sure you hand is directly under your shoulder, pushing the floor away so that you are as high up as you can be. Reach your hand up to the sky, then slowly turn to reach your hand underneath you as far as you can. That’s 1 rep, 15 per side, so perform all 15 on your right then all 15 on you left.
Wall walks, been a while since we’ve done these, remember then end point is you with your little nosies and toesies touching the wall, nothing else, if this is not yet in your wheelhouse then just go up as high as you feel comfortable. A lot of your gains are made on the way back down the wall, so walk back down the way your walked up, under control, no falling off the wall into that antique vase your Granny stole, do a push up and go again. Weighted sit ups, pretty much what it says, grab some sort of a weight, hold it to your chest and do some situps.
The finisher, 20x Cuban press should be super light, elbows come up so that they are level with your shoulders and don’t try to keep the shoulder blades together for the whole movement, even if it feels like it limits your range of movement. A weighted rucksack works really well for the weighted plank holds, pop your weight in the bag, chuck it on your back, tighten and go!