Skill Work

The Step Through

I started “skill work” a couple years ago. I identify a movement/skill that I think is healthy, cool, beneficial, whatever and I allot some time to practice said movement and/or its component movements.

I try to PRACTICE skill work for 5 minutes, 2-3 x week, usually at the beginning of a workout. But, sometimes I just set a timer for 5 minutes and PRACTICE it on its own. I PRACTICE the movement to the best of my ability, I do not do dozens of repetitions. I give myself 4-6 weeks, gradually incorporating the movement into my workouts here and there, then I move on to the next skill.

The Step Through is a great movement to work practice as it develops mobility of the chest, shoulder, spine, pelvis and hips (Strength + Flexibility = Mobility).

Step Through

=======================Progression========================

If you don’t have this move in your wheelhouse, and I certainly didn’t at first, work on these component movements. Just set a timer for 5 minutes and work through all, some or just one of the following exercises. If you can pull these off for 30 seconds to 1 minute, you are ready to start practicing the step through.

Plank

• “Push through the floor” rounding your upper back slightly to engage your abdominals and chest.

• Bias your weight through the base of your fingers at the top of the palm.

Press Down

• Two exercises for the price of one. If needed, start these with knees bent. As you get better at the movement, try extending the legs.

• No slumping…keep your chest up and don’t flare out the elbows.

Front Scale

• Two exercises here. Try lifting a bent knee to waist height. When you can do that without tucking your pelvis under or rounding your back, move on to extending your knee.

• Again, try to keep your chest up and try not to round your low back and/or tuck your pelvis under when you extend your knee…..as you can tell, I struggle a bit with that part.

Mountain Climber

• I do these almost every day as a good warm up and range of motion exercise.