Pick a lightweight to start with. Use just bodyweight if you’re still working on your overhead flexibility. Double the reps by 4 if you’re working with just bodyweight. From bodyweight you should progress to the Sots press with rotation.
CONTROL. FOCUS. RANGE.
Better posture. Better overhead squat.
Day 1
Perform 1 round of the sequence.
Post and hashtag #cavemantraining #sotspresschallenge
Day 2
Perform 2 rounds of the sequence.
Day 3
Perform 3 rounds of the sequence.
Day 4
Perform 4 rounds of the sequence.
Day 5
Perform 5 rounds of the sequence.
Day 6
Perform 6 rounds of the sequence.
Day 7
Perform 7 rounds of the sequence.
Day 8
Perform 8 rounds of the sequence.
Day 9
Perform 9 rounds of the sequence.
Day 10
Perform 10 rounds of the sequence.
Day 11
Perform 11 rounds of the sequence.
If you’ve been doing bodyweight reps up till now then today is the day you’ll try one weighted Sots press on both sides with rotation. If you’re able to do it then you’ve achieved your goal and completed the challenge. Well done.
Film, post and hashtag #cavemantraining #sotspresschallenge. See entries below.
Download your free Sots press tutorial here.
You can break the set up, come out of position and rest. Safety first. Remember, a safe weight is the right weight.
For clarity, one round of the sequence is Sots press on one side and the other, Sots press with thoracic rotation on one side and the other. The sequence is 4 reps in total. On day one you would have done 4 reps in total, which is 1 round of the sequence. On day two you would have done 8 reps in total, which is 2 rounds of the sequence, and so on.
Increase the weight if you perform the challenge again.
To test if you can perform the Sots you can try squatting overhead in-front of a wall which will also prep you for the Sots press.
Further exercises and drills that will increase your flexibility and mobility for the Sots press.
Entries
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