ST DROP STEP 1 ARM PRESS:
Another 🌶 linked chain system movement, that is a staple here at TWIST Conditioning. We love this movement for ALL athletes. It is absolute 🔥. With benefits extraordinaire, this drill has the capability to connect the ENTIRE kinetic chain, and create a magnificent amount of power and stimulation beginning at the bottom of the feet, through the soleus, gastrocnemius, popliteus, biceps femoris, gluteus maximus, external and internal oblique, latissimus, posterior deltoid, biceps, triceps, brachioradialis, and into the carpals and metacarpals of the hand. It literally creates power from head to toe! Like many amazing movements we use in our linked chain system, the goal is to create a great amount of tension as well as synchronistic harmony between the lower and upper extremities, along with the centre of the body (pelvis, abdomen and chest cavity), working to lengthen tissues throughout the movement and improving elasticity, which will impact the total power output in a positive outcome. 🗝 To High Performance: - Create a great amount of tension in the Smart Toner or band. - Elbow tucked, knees bent and chest tall. - Open hip on the side you are holding the band, and take a drop Step. Depth will depend on your ability, training level and goal with this movement. - Explosively tap foot and punch through rotation of the torso, bringing your foot back beside stable foot. - Bring handle back to torso in a controlled manner, pausing before creating the next drop step.
This movement is a great way to generate full body power through the horizontal and sagittal planes.
3-5 sets of 5-10/side. Can be used as a stand alone power movement, in a contrast set, hypertrophy phase or a conditioning circuit. Adjust sets and reps accordingly.
Give this one a try and let us know how it goes!
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