I'm Steve — MiniWorkoutDad!
Core Strength Add-on Doing Phase 7
We know that Phase 7 is great for your triceps and shoulders and also builds core strength, but here’s way to make it tax your core more!
Phase 7 can be adapted for greater core engagement
Standing firm, holding a weight overhead, engages your core. But, introducing movement engages it more. Movement shifts your balance, forcing your core to react to keep your upright. Holding a weight overhead exaggerates the stresses and demands upon your muscles.
A recap on why we do Phase 7
Phase 7 develops functional strength for lifting, reaching up and holding your arms overhead and also pushing generally. This add-on also makes the work from shoulder upwards more demanding, because you’re moving underneath the weight..
Core, back and buttocks (glutes)
Holding the weight overhead requires the maintenance of a strong column. This engages your core, back and buttocks to keep you upright. In later cycles you may find your legs shaking too!
Triceps, delts (shoulders) and traps
The lion’s share of the work is done by your triceps and lateral (side) and front deltoid muscles in your shoulders. This is where you we feel the exhaustion toward the end of this hold. The traps are also engaged.
Watch the video to add-on to your Phase 7!
This is the only workout I do, aged 52. I do it three times a week and I’ve been doing it for long enough to know it works, when you put the work in.
But, I’ve also picked up a few extra tricks along the way to make it even more effective. I’ll be sharing more soon. Meanwhile, if you’ve got a tip to share, please drop me a DM on Instagram, so everyone can benefit.
Let’s do this..!
Steve — MiniWorkoutDad
Tick every box in 25 minutes, 3 times a week Do the simple workout you can stick…
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