Humpday HIIT: Back to Business
There is research that supports good posture, with an open chest, shoulders down and back displays confidence. This will actually improve people’s perception of us and sub-consciously our own self-perception. There is also evidence that shrugging our shoulders and keeping them rounded forward actually conveys a lack of confidence. Think about when we shrug our shoulders intentionally, it’s usually because we are not sure of the answer or not confident in our knowledge to give an answer. This same body language can be found during feelings of stress. Often a lack of knowledge and being unsure is accompanied by personal stress and anxiety. So lets convey some confidence and stroll into the new year with some awesome posture. Happy HIIT everyone!
Warm-up:
Cat/cow – (x20 ea)
Bird dogs – (x10 ea leg/arm)
Standing shoulder forward raise (x15 reps, 0-5#)
Standing shoulder lateral raises (windmills) – back against wall, arms wide, palms pressed into the wall if possible (x15 reps, 0-5#)
Standing shoulder external rotation - "W" position in standing (x15 reps ea side, 0-5#)
Standing shoulder extension and internal rotation – palms facing behind you, arms at sides, bend forward and extend straight arms up and back as far as they will go in the air (x15 ea, 0-5#)
Warm-up Jog: 1 - 2 miles
High plank – pushup plus (x20 reps)
High plank shoulder press – raise bottom in the air (downward dog position) (x20 reps)
High plank side walks (x20 walks in each direction)
High plank pushup to side plank (x10 each side)
Side plank with rotation (x10 each side)
2 – 100 yd sprints
Exercise band or free weights:
*Perform 2-3 sets of 10-15 reps each exercise with 2- 100 yd sprints between each set.
*If no weights or bands repeat warm-up and plank series x3-4 sets with 2 – 100 yd prints in between each set:
Shoulder lateral rows- palms down (target muscles: middle trap, lower trap, lats)
Shoulder lateral rows- palms facing each other (target muscles: middle trap, lower trap, bicep)
Shoulder lateral rows- palms up (target muscles: middle trap, upper trap, bicep)
Single arm shoulder lateral rows with trunk rotation – palms facing each other (slow trunk rotation in both directions)
Shoulder extensions- palms back, arms straight
Lat-pull-downs (only if the exercise band secured above your head)
*Note that all of those exercises but the lat-pull-downs can be completed with free weights or bands. Place the band in a door around your eye level if that is what you have. Bend forward over a bench and you can perform single arm rowing with free-weights. Double arm rowing can be performed from a bent forward, unsupported position.
2 – 100 yd sprints
High plank bird dog – (x10 ea side)
Prone (on your stomach) Is, Ts, Ws, Ys – (include leg extensions x5 ea)
Superman alternating arms/legs – (burnout)
*Posture tip, try to avoid shrugging your shoulders during normal activities and during your exercises to limit the overuse of your upper trap muscles and demonstrate a more balanced use of all of your back muscles. This is better for your posture and shoulder mechanics in the long run.
*If you have questions about the exercises, do not hesitate to ask.
*Stay tuned for my next post which discusses a the major muscles moving your back and shoulders and how they function together to help you maintain a neutral posture and appropriately assist you during various movements.
Keep going my friends,
Michael
