Grab a plate and do this real time couplet with me. #FeelTheBurn
4 rounds of [25 front deltoid raises + 25 overhead triceps extensions]. That's 100 reps total. Rest a minute in between rounds.
Exhale through pursed lips on the concentric (i.e. when you raise the plate up). Inhale through your nose on the eccentric (i.e. when you lower the plate).
This targets the internal torque chain. Engage your external obliques the entire time (the external obliques freeze your lumbar spine so that you cannot arch). Make sure you engage your pecs and the short head biceps throughout the entire range of motion (no slacking with these muscles!). Do not arch your low back as you raise the plate up. Do not shrug up with your shoulders either. If you feel any tenderness in your upper traps, that means you are shrugging up. To prevent shrugging, engage your lats.
Work within the mobility that you have. What does this mean? It means you focus on keeping the correct muscles engaged (pecs, lats, teres majors, short head biceps, external obliques) throughout the range of motion. Once you can no longer keep the correct muscles engaged (i.e. you start arching your low back and shrugging your shoulders up), stop!
If you have a hard time engaging your pecs, short head biceps and lats, then I recommend you watch my vlog about this topic!
I post my home workouts on my @drsarasolomon Instagram and my Facebook. Be sure to follow so you can do them too!
✅ If you want to train like I do (to fix muscle imbalances, to get stronger and fitter), then join my online Strength Academy. It's a home program, so you can train in the comfort of your own home gym. And be sure to follow me on instagram @drsarasolomon for my daily workouts!
