Mar 27, 2020

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Functional Fitness: Get On The Wall (Virtual)

Your shoulder's ability to move well and pain-free not only affects your overhead lifts, but it is also relatable to your yoga practice, bike position and running/rucking posture. Stand with your back against the wall with your hips, shoulder blades and head in contact. Start with your hands down by your sides, palms facing forward. Make a snow angel, keeping the back of your hands and arms in contact with the wall as well as your hips, shoulder blades, and head. Go for 10 perfect repetitions. WORK IT: 16 round Tabata alternating between a row and a press. A Tabata is 20 seconds of work followed by 10 seconds of rest. Start the first 20 seconds with a bent-over row, making sure to hinge forward at your hips, keeping your back flat. Grab a backpack or two weighted objects and pull them toward your chest, keeping your arms close to your sides and shoulder blades coming together at the end. Repeat until the 20 seconds is up. Rest for 10 seconds. Next, stand up straight and while keeping your abs tight, press your backpack or weights over your head. Return them to your shoulders (in front of the chest with a backpack) and repeat until the 20 seconds run out. Rest again. Repeat everything 7 more times for 16 rounds. Check out the Team RWB Functional Fitness page for additional movements and info!

Team RWB Functional Fitness

Cindy Moore, [email protected]