Cathe - form question on new workouts (two weight exercises)

[Gibbee]

Cathe -

I was wondering... on the bent-over concentration curls, do we do those with or without a scapular retraction?

Also, on the one-arm rows in round 1 of chest/back, do we do those with or without scapular retraction?

I know sometimes you request that we retract the scapulae during some back exercises in order to work on upper back strength, posture, functional fitness type things... but I didn't hear you cue whether to retract or not and it looks like you are all not retracting, so I just wanted to make sure before I jump into these that I'm doing them as you designed them to be done (without retractions).

Thanks in advance for your advice!

Gibbee

 

[Cathe Friedrich]

Hi Gibbee! I didn't stress scapular retraction in this series. If you are familiar with this from the slow and heavy series, you can put it in whenever you want to just tweak your workout a bit. On the one arm row, I am using more dynamic movement to incorporate the lower blade of the lat a bit more. If you look at Jai, you will notice that she has more of a scapular retraction going on. Both ways are perfectly fine, so feel free to incorporate it how you'd like too.

 

[Gibbee]

Awesome! Thanks for the response. Helpful as always.

This is going to be a great week experimenting with the new workouts.

Thanks, Cathe!

Gibbee

 

[Gibbee]

Cathe -

When I did the workout yesterday morning you did say in the commentary that we should use a full range of movement - so I did. Normally when I lift good and heavy I get a bit of DOMS two days later... nope, I was up early this morning (2:30 a.m. - UGH) and my lats are sore from the top edge to the bottom edge. WOW. I have never had them get sore like that from lifting - only from the ice breakers in cardio kicks and CTX kickbox.

Thanks for the tip! I'll try to vary things w/rows more from now on. I like the DOMS (at least this morning - tomorrow I may not!)

Gibbee