A workout to kick the week off right

There is something about the start of a new week, it always feels like a great day to get after it in the gym!  Today I wanted to challenge myself with some of the motions that I am weak in, which unfortunately is most everything these days.  But all you can do is keep plugging away and making progress, even if it feels slow sometimes.  I divided the exercises up into right and left sides as well to keep my body guessing and the core working overtime.

  • KB Front Rack Squat
  • Lawnmower Row
  • Step Up
  • Floor Press
  • One Leg Bridge

Do 8 reps on each side for all these exercises, then….

  • 20 Mountain Climbers
  • 20 Skaters

Repeat 4-6 times!

Definitely keep in mind that I sped the video up, I wish I could move that fast in real life! When it comes to all these exercises, and with the neck issues I have been battling recently, it has been so important to slow everything down and focus on the muscles required for each.

Also, be sure to have a towel ready, this workout resulted in some good sweat!


Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website www.nwsportsperformance.com

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