TRIBE with Claire
Week 7. Session 1.
Today there are a couple of minor changes, mostly we are building on familiar exercises.
With continued practice of these exercises you should be able to really get the most out of every single repetition. If you find your mind wandering today really try and bring it back to what you feel in your body. You could try telling yourself ‘mind to muscle’ This will be great for body awareness plus it will help you get even better muscle engagement. Also! tuning right into the moment is a great mindfulness task that strengthens and relaxes your mind.
Here’s what to expect.
1. Banded squat with check press 15 reps FOCUS: On a strong core. Really squeeze your shoulder blades together as you rotate open. WHY? Adding the band to the squat increases lateral glute engagement. Squats are great for leg strength particularly quads, hamstrings and glutes. Also great for mobility and balance. Core engagement throughout and work into the biceps, shoulders and upper back with the check press. Opening up and rotating at the shoulder before pressing overhead helps with healthy shoulder positioning and engagement.
2. Side plank and clam with mini band 15 reps ea side FOCUS: on keeping a straight line from shoulders to knees. WHY? Great for core strength and pelvic stability. You’ll work core stabilising muscles particularly oblique abdominals. The clam gets into your lateral glutes.
3. Kneeling push up (with or without miniband) 15 reps FOCUS: Start with knees closer to hands to ensure you get all 15 FULL reps WHY? Full depth push ups are great for shoulder mobility as well as strength. To do them well you’ll also need to engage through your core muscles.
4. Hesitation crawl FOCUS: Keep knees and hands close to the ground as you hover. Try for stable hips. WHY? Great for whole body engagement and coordination. Feel the work in your abs, quads, glutes, calves, shoulder girdle. Tiny muscles in your ankles, hips, feet and wrists are also recruited.
5. Full range (‘American’) DB skiing swing 30 reps FOCUS: Swing DBs from overhead to past your sides (DBs separate either side) WHY? This is a functional full body exercise that strengthens the glutes and hamstrings and tightens the core. It also tones the quads, hips, shoulders and arms. You’ll increase core strength and stability.
6. Static split squat hold with DB straight arm side raise 8 reps on each side. FOCUS Hold a position that is only 5cm from the floor, raise DBs only to shoulder height) WHY? Feel the burn! The low ‘isometric’ split squat hold really gets the work into the muscles, particularly the quads. You’ll need a strong core and great stability. work into the shoulders and upper back during the dumbbell raise.
7. Hard roll 6 each side FOCUS Keep contact between elbow and knee WHY? Great for abdominal engagement, spinal mobility and whole body coordination.
8. Alternate lying prone pull down 10 FOCUS squeeze glutes to protect the lower back. Pull to shoulder and keep elbow in tight. WHY: Fantastic for posture. You’ll work all of your ‘posterior chain’ especially mid and upper back and arms.
9. Plank hold 45s FOCUS push out of the shoulders. Draw the belly button in. Tighten quads and glutes WHY? Amazing for core strength and posture
10: Marching Table FOCUS Push up @ the hips and take the weight into the shoulder. WHY? Fabulous for cross body engagement, stability and strength. Breath joy and feel proud. You are awesome! ❤
Week 7. Session 2.
Some of the tricky ones today. Leg thoughs and contralateral planks, the banded squat hold too! I wonder how you are finding them? Here’s the exercises 💪 Thanks for your company and support🙏
1.Banded Counterweight Squat Hold 3x20secs FOCUS on tall posture, shoulders above the hips. Try not to bend fwd. Move a little fwd with knees WHY? Excellent for quads, hip flexors and glutes. Also core stabilisers. The low ‘isometric’ hold increases active engagement and time under tension.
2. Leg throughs 8 each side FOCUS WHY? Incredible for core strength and engagment. Challenging for the shoulder mobility, stability and strength. Coordiantion!
3. Ice-skating arms 40s FOCUS: Punch to shoulder height only. Create stability for the shoulder by standing with a firm base and being strong through the core. WHY? Integrates the CORE with the shoulders.
4. Bird dog with straight leg glute pulse FOCUS: Keep the tummy vacuumed. Don’t arch at the lower back. WHY? Excellent for rotary stability. Activates and engages muscles in a functional chain called the posterior oblique sling.
5. Staggered stance DB swing 20 ea FOCUS: Strong through the core. Bum back then thrust the hips forward. Squeeze the front glute. WHY: Great for functional strength through the glutes, hamstrings and lower back. The staggered stance increases single side glute engagement.
6. Alternate back lunge with dumbbell curl X 24. FOCUS: Arms go either side as you lunge back. WHY? The back lunge will open up through the hips and work the quads and glutes, dumbbell curl great for coordination and strength in the biceps.
7. Standing 3 way band FOCUS: Keep legs straight. Stay tall WHY: Excellent for balance and stability. Great for activating and engaging the muscles around the hip.
8. Prone cobra hold 3x20s. FOCUS: Squeeze hard for the 20s straight arms. Head and shoulders low. WHY: Fantastic for engaging the muscles in the upper back and shoulders. You’ll also feel the muscles all the way up the ‘posterior chain’ firing up.
9. Kneeling contralateral plank hold FOCUS: keep weight over the shoulder. Draw the belly button in. WHY: Very tricky! You’ll need great engagement throughout to make this work, but what a sense of accomplishment! strong through the core and oblique functional slings (across your body).
10. Single leg glute bridge with band 10 ea. FOCUS: Keep tension on the mini band. WHY: Ensures you target ALL three glute muscles – especially glute med.