The Three Things Every Woman Should Know Before They Lift Weights

 
 

Movement #1: Core Stabilization

#1. Learn how to "set" the ribs & use the diaphragm for maximal core stability

#2. Learn how to breathe while in a "braced" or stabilized core position to improve safety and efficiency with any lift

 

Intro to Core Stabilization

Master the Movement

Not sure if you're doing it right? Email me a video of yourself performing the movement at the link above, or send the video to jess@thefempro.com


Movement #2: Hip Hinge

#1. Practicing the hip hinge pattern which translates into a safe & stable deadlift and/or kettlebell swing

#2. Learning how to stabilize the spine and move through the hips to properly load the glutes and hamstrings 

 

Intro to the Hip Hinge

Master the Movement

Not sure if you're doing it right? Email me a video of yourself performing the movement at the link above, or send the video to jess@thefempro.com


Movement #3: Overhead Mobility

#1. How to assess your shoulder mobility to ensure you can put weight over your head safely

#2. What compensatory patterns to look out for when assessing shoulder mobility

 

Intro to Overhead Mobility

Master the Movement

Not sure if you're doing it right? Email me a video of yourself performing the movement at the link above, or send the video to jess@thefempro.com


BONUS: OH Shoulder Mobility Exercises

Perform these movements for 3-4 sets x 6-8 reps as part of a warm-up or 3-5x/week. Move intentionally & slowly.

 

Set feet about 4 inches away from the wall, with butt, back, back of shoulders, and back of head touching the wall (tuck your chin, do not just extend your head backward)

Place hands in "stick-up" position, with elbows bent - Keeping the same spinal position (not extended!)

While maintaining contact at all points, slowly drag arms up and down the wall. If contact cannot be maintained, stay in a static position with arms in "stick-up" position

 

Using a dowel or broomstick, assume a wide overhand grip

Maintain a hip-width stance, with rib cage down, chin tucked, and glutes squeezed

Bring the dowel overhead, maintaining a braced spinal position & driving the shoulder into the socket as your arms come overhead

If compensation occurs (shrugging of the shoulders, losing the brace, or lateral shifting), pause for 3-5 seconds at your "end range", or the max amount you can go while maintaining form. Create tension in that range during your pause, then come back to the starting position and repeat

 

Get into a push-up position, hips down, wrists under shoulders, core braced

 Sit your hips back, heels down, legs straight, with weight distributed between your index finger and thumb

Imagine spreading your back apart, as if you're pushing your elbows out, keeping the shoulders deep in the socket (no shrugging). Continue to try to get the chest closer to the floor by expanding through the upper back

Slowly shift your weight forward, keeping core engaged into pushup position, and then repeat


Need more support?

Sometimes, it isn't enough to just practice what you see on a video & expect to execute it perfectly. If you struggle with chronic physical or strength limitations and you want to become safe, resilient, and get better results in the gym, I'd love to see if I can support you in that quest. Coaching services start at $50.

"I decided to make the investment & start working with Jess. It has been life changing! I know that sounds a bit dramatic, but it's true. Light bulbs went off all over the place. No video, article, or gym buddy of mine has ever explained how to properly move, engage my muscles, or channel my energy properly the way she has. I highly recommend her programs! If you are like me and hit a wall, no matter how long you've been in the gym, call Jess! If you are just starting out, definitely call Jess! I wish I would have had this knowledge years ago. I would have saved myself so much pain and frustration. Thank you Jess! I sincerely appreciate you and I'm so thankful for you!" - Elizabeth T.