This final strength training week keeps the focus on total-body foundational movements while adding in a rotational core exercise.
Video Transcript
Ryan Kohler 0:05
Okay, here we are in week six. We’re going to finish up by adding one new exercise to the mix. We have our base of these foundational exercises we’ve been doing for the last five weeks, now we’re going to add one of my favorite core workouts, which involves a little bit more rotation in it. So as with everything, start with light weight, focus on good form, and with that, let’s go into our first exercise this week: the deadlift. For week six, we’re going to increase our deadlift to 5 sets of 8 to 10 reps. Here we go.
Side Plank Dumbbell Pass
Ryan Kohler 1:56
So for week six, we’re going to finish out with one new exercise. This is a core exercise that has a rotational component to it. This is one of my favorites. And what it is, is a side plank with a dumbbell pass. So we’re going to start off by getting into our side plank position. Hopefully you have enough of these under your belt after the last few weeks to hold this strongly, number one, then we’re going to take our dumbbell and extend it overhead toward the ceiling. We’ll proceed to rotate down, pass it through, and then come back up nice and strongly like that. So let’s get started.
Side Plank Dumbbell Pass Regressions
Ryan Kohler 2:28
So if you find that this is a little bit too difficult to start, there’s a few ways that we can make it easier. One is get rid of the dumbbell and just do it with your hand, and you can work on the movement like that. Another option is to come back to our previous plank regression where you go on your knees and start there too. You can start with a hand or you can bring the dumbbell into it and work it that way until you feel comfortable to go into the full plank.
Ryan Kohler 3:14
Alright, so that’ll do it for week six. Thanks for joining us and great job getting through this whole series. Hopefully you learned some new movements, were able to work on your technique to move athletically, and picked up some new tips and tricks that you can use to help you achieve your personal goals or get ready for your events. I’ll see you next time.
