Trail Strong Move of the Week – Week Five

All of these moves are geared toward helping you build and strengthen your muscles, ligaments, and bones to become even stronger on the trail. That including walking, hiking, and running! So fun for everyone. ⛰

🖖🏼 Split Squat with Upright Row 🖖🏼
How To:
– Stand straight with feet hip width apart and take a large step back with one foot.
– Keep your back foot heel raised and the majority of the weight should be on the front leg.
– With balance and core engaged start downward movement bending your front leg while the back leg knee bends toward the floor.
– Lower till front leg is parallel and back leg is a few inches off the ground.
– Pause and while in the lowered position perform the upright row.
– Upright Row: keep back straight and chest up lift dumbbells toward chin as you lead with your elbows, hold for a second and lower back down.
– With the upward movement press with your front foot to lift your body back to standing.
– Once at starting position squeeze your glutes and reset.
– Repeat
Tips:
– Keep core engaged
– This can test your balance. Don’t do next rep until fully stable.
– Goal: keep knee in line with toe
– Level Up: increase weights
Reps:
– 8 to 12 with at least 2 sets (each side)
What’s Going to Burn:
– Quads
– Glutes
– Hamstrings
– Calves
– Core
– Delts
– Traps
– Rhomboids
– Biceps

📣 PSA: I film the moves after I do them during my morning workout. So yes, my hair is crazy, I’m sweaty, I have no makeup on, and I don’t give AF! You get me real and raw because that’s who I am. Embrace being you in your own skin! 💖

✏️ Drop me any questions or comments you have on these moves.

✌🏻 Until next week!

Checkout the reel I create on Instagram CLICK HERE

Be Trail Strong – Be Trail Fab

Coach RJ

PS: Make sure you are following me on Instagram @fabandfitwithrj