Workout of the Week 09/15/18

Sep 15

Written By

What a week it has been!! I haven't really been able to do the last workout of the week or the one before that due to my injury. But this week I am really looking forward to seeing how well I have improved.

For my recovery I have been doing some very basic movements to help strengthen my core. Like most women after they have a child, my core muscles are no were near strong enough.

What me and my manual therapist figured out during my recovery is that I have been using the wrong muscles for certain movements. Due to my weak core I was putting more strain on my back muscles than what is truly necessary.

So my core muscles that I need to strengthen are my abdominals, my hips and my glutes. Before I wasn't utilizing them properly and was using my lower back muscles more than I needed to.

This week's workout will be focused on strengthening these muscles. Whether you have back issues or not this will be a great workout for you to incorporate regularly to strengthen these muscles.

The Movements

This week you will need a Kettlebell and a band. A hip circle would be better than a band but I realize most of you don't have one. I want you to do this for time but the banded movements are not supposed to be done as much for speed as they are for quality.

For the Banded Walk place the hip circle or band around your legs right above your knees. Get into the power position, knees bent, core tight and shoulders back. Keeping tension in the band walk forward in a wide stance maintaining the power position.

For the banded KB, squats place the band in the same location as the walk. Maintain tension in the band and drive the knees outward as you squat. Keep your core braced like you are preparing for a punch.