I hope everyone had a great long weekend.  For those of you who have been out working in your gardens, I hope you have managed to find some time in the morning or at night to practice your Spinal Unloading.  I know I have been busy working in my garden, digging, moving plants, edging and hauling mulch.  I love how even and few minutes in this position helps after a day of work in the yard!

If you missed last class, and are not sure about this position, not to worry we will be coming back to it rather frequently.

Now for today’s workout:

Strength Focus:

Single leg balance/squat work    3 sets of 10 reps each leg


This work will be completed with as little rest as possible, moving from one station to the next.  Rest can happen between sets.  Move with purpose as you work through each exercise.

Part 1:
3 sets, not for time:
15 Dumbbell Bench Press
80 m Kettlebell carry

Break the Kettlebell carry as follows:
20 m Farmer Carry
20 m Front Rack Carry
20 m Farmer Carry
20 m Front Rack Carry

Part 2:
3 sets of:
20 Glute Bridge
20 Band Pull Aparts

Part 3:
8 min of bike/row/ski – your choice

This is an easy recovery pace.  You should be able to have a conversation.

Cash out:

Supine Shoulder Press




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