AMRAP 20

:30 Wall Sit

5x SLOW lat lowers w/ light weight

7x Single Leg RDL (R)

7x Single leg RDL (L)

:30 Single arm farmers carry (R)

:30 Single arm farmers carry (L)

Happy May Day!  Nice little recovery and accessory work day following yesterday’s longer haul. Work through these movements for 20 minutes. Adjust the time to fit your needs, and as always, amp up or scale down as desired!

Wall Sit - make sure that your back stays flat against the wall & sink into a comfortable, yet challenging squat (NO pain, heaviness at your pelvic floor - but you should be feeling a good burn at your legs by the end of the sit). Try not to brace your hands / arms against anything as you sit - keep this all legs. 

Lat lowers - using a light weight (soup can, water bottle, wine bottle) in each hand, start with both arms straight up - hands stacked over shoulders. Pull your shoulder blades *DOWN AND BACK* and while maintaining a good squeeze at your shoulder blades, also *think about* pulling your elbows towards your rib cage while you SLOWLY lower your arms down (count of 10). This takes a lot of concentration and body awareness - so if it’s feeling really difficult you can modify to an isometric hold or amp up to using a resistance band if you have access to one. To do the isometric hold - sit or stand so that you can prop your elbow onto an unmovable surface (chair, counter top). Then try to pull your elbow down - again think towards your lower rib cage - and hold this contraction for 10 seconds. 

Single leg Romanian deadlift - balance on one leg, thinking about hinging from your hips and keeping your body in a straight line. Try to keep your hips level - do not allow the non-standing leg to turn out and open up. (My husband always does this, thinking that he’s “getting more ROM” until I point out that he is just rotating his hip, which gives the illusion of more ROM without any benefit!) If you’re holding a weight, hold it in the same hand as your stationary leg. Scale back to regular deadlifts or a hamstring curl if it’s too difficult to maintain your balance with your belly. 

Farmers carry - getting you ready for carrying around that car seat! Keep your torso as upright as possible, and the carrying shoulder squeezed down and back. If you’re leaning too far towards the weighted side, OR you’re leaning away from the weight to try to counter-balance, then lower the weight. 

Let me know if you have questions, and have a good weekend!