THE CHECK-IN

TUESDAY | 3.9.2021

RUN THE SIX.

“We’re going to utilize the sweet science of boxing to get stronger, fitter, and faster,” says Noah Neiman in his Rumble Shadowbox Express class on Equinox+. Get into your boxing stance, feet hip-width apart, and step back with your dominant foot. For the next minute, “run the six” (the six basic punches). “The more you throw [them], the more those punches are going to be ingrained in your muscle memory.”
  1. Jab
  2. Cross
  3. Front Hook
  4. Back Hook
  5. Front Upper Cut
  6. Back Upper Cut
“We’re going to utilize the sweet science of boxing to get stronger, fitter, and faster,” says Noah Neiman in his Rumble Shadowbox Express class on Equinox+. Get into your boxing stance, feet hip-width apart, and step back with your dominant foot. For the next minute, “run the six” (the six basic punches). “The more you throw [them], the more those punches are going to be ingrained in your muscle memory.”
  1. Jab
  2. Cross
  3. Front Hook
  4. Back Hook
  5. Front Upper Cut
  6. Back Upper Cut

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TRAIN YOUR ROTATOR CUFF.

Training your rotator cuff might not be among your top workout priorities, but perhaps it should be: A study in the Journal of Orthopaedics found that 22% of people will suffer from a rotator cuff tear in their lifetime, causing weakness and pain when you lift, lower, or rotate your arm. The best way to protect your rotator cuff and prevent injury is with strength work that helps improve mobility and stabilize this important system of muscles, says Alex Zimmerman, senior director of Equinox’s Tier X program.

Make this kettlebell farmer carry a part of your routine:

Get into a squat position with head and chest up, then lift a heavy kettlebell in each hand and walk as far as you can carry the weights. Note the time you were able to walk, then see if you can walk the same distance faster on the second round. Do two rounds total.

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