The DPI Digest: Weekly Performance Education

Hello there!

So y'all saw what the workout was for session 2. Now, here's the breakdown.

Block 1

• A1 - Dumbbell Romanian Deadlift (or RDL) x 12

  • Previously You did a Goblet Squat (double-leg lower body push movement). This time you're doing a double-leg lower body pull movement.

• A2 - Bent-Knee Hamstring Stretch x6 ea.

  • We did the Quad/Hip Flexor Stretch with the Squats. Now we're addressing the opposite side of your leg.

• A3 - Single-Arm Dumbbell Chest Press x12 ea.

  • The biggest upper body movement is Horizontal Adduction (Chest Day for all my gym enthusiasts), so we do this one first since it will have the most demand muscularly.

• A4 - Band Pull Aparts x6

  • This is the opposite movement of the Chest Press, which is Horizontal Abduction. Essentially, we're acting the opposing muscle of your Pec Major (which is Posterior Deltoid), to ensure we have a better balance between the front/back sides of your upper body.

Block 2

• B1 - Single-Leg RDL x8 ea.

  • First block we did double-leg movement, so this one we switch to single-leg (unilateral) movement.

• B2 - Wall Achilles Stretch x6 ea. (like the Calf Stretch, but you bend your knee with the back leg instead to focus more on stretching your Soleus)

  • The Calf and the Soleus (think Achilles muscle) work together to do Plantarflexion of the Ankle (think standing on your tip toes), so if the Calf is tight, the Soleus will be too; we want to address both muscles.

• B3 - Split-Stance Single-Arm Close-Grip Shoulder Press x12 ea.

  • The first block we did a horizontal push, so this one is a vertical push

• B4 - 90/90 Stretch x6 ea.

  • In the first block, we did a shoulder stretch. This one focuses on opening up the Thoracic Spine; the shoulder can only move as well as the thoracic spine since they work together in movement.

Notice the theme of the two workouts? They don't focus on muscles, they focus on movement. Because that's how the body thinks. It wants to use as many muscles as possible to accomplish a movement, whether it's exercise or simply standing upright.

Focus on movement, and you'll get your client closer to moving well, guaranteed.

For the purposes of simplicity, I showed you the workout portion in terms of Upper and Lower Body. Next week I'll show how I like to work the Core. You may be surprised at what I bring to the table, and I know you'll enjoy it

Until next time, Be the Best!

- Coach Brandon