Phase 10

In October, we celebrate trick ‘n treat.

The trick is to show up! The treat is how good you feel after you do.

The emphasis in Phase 10 is on the ISO. Isometric movements slow down the exercise. The time under tension is held between 3 and 5 seconds. The pause allows for reconnection and the creation of new stimuli of the body muscles, tendons and fascia involved in the movement. The overall number of reps decrease, but the hold increases the time under tension.

The bottoms-up kettlebell hold will be a part of this series. You can use less weight, but still get impressive demands on strength. The bottoms-up is a self-correcting movement for preparing for a press. The wrist needs to be strong and in alignment with the forearm. The arm needs to be held close to the body and the press will lift inline with the shoulder. If the bottoms up and/or press is not a viable option for you, the landmine is a good option.

This phase will continue to incorporate the carry. Go heavy, put your grip under stress. Moving heavy weight increases bone density. The NIH reports that grip strength is an indispensable biomarker for identifying adults at risk of poor health. A powerful grip correlates to longevity. it can be used to predict your overall strength and health. (Bohannon, R. W. (2018). Grip Strength: An Indispensable Biomarker For Older Adults.)

The split leg lunge, welcome back. This can be performed with the rear leg raised, on a slider or on the ball of the foot on the floor. The goal is to lunge while holding body weight. A variation is holding the landmine in rack position.