Coach Traci began coaching at Solcana a little over a year ago and has brought a deep passion for weightlifting and it’s benefits with her. Come see what she’s into during her Spotlight Workout this coming Thursday, 2/16/23. Here’s more about Traci and her workout.
| Where are you from? | Richfield, MN |
| How did you get started in fitness work? | I was running long distances and getting hurt. I started working with a trainer who introduced me to weight lighting. When she moved out of state, I became a certified trainer and started teaching group fitness classes shortly after that. |
| What is your athletic super-power? What is something you feel especially good at? | Heavy lifting. I have never been fast at anything but I can handle lifting heavy weights very well and love it. |
| What is the area you would most like to improve on? | Anything involving endurance or jumping, burpees. |
| What is your favorite thing about coaching at Solcana? | The people- how welcoming and supportive everyone is. The way you can feel the close community when you walk in the door and people are free to be themselves. |
| Is there anything else you would like us to know about you? | I fell in love with lifting weights at the age of 40. I want to still be lifting when I am 80 – it makes every day activities easier and I want to maintain my strength. |
Traci’s Workout
| Why did you choose these exercises? | They are things I love and that make the body stronger. |
| What do you think people should focus on or feel with this workout? | Focus on the hinge to get into proper position and keeping the back flat, not rounding up. Descend until you feel a good stretch in glutes/hamstrings and then return to the top. The distance people descend may vary-some may get close to the floor while others may just go below knees. Also knees should not be locked out but just a slight bend in the knee. For strength focus on form over weight if new to the move. |
| Any advice for someone about to do it? | Pace yourself on the metcon |
Warm-Up
3x
5 Good Mornings with Reverse Fly at the bottom
20 Standing Mt Climbers
:20 Side Plank / side
Strength
Barbell Romanian Deadlift (RDL)
4×6
~then~
1×10 at lighter weight
Metcon
The Traci S
AMRAP/11
1 Russian Swing
1 B-Stance Deadlift L
1 B-Stance Deadlift R
1 Bent Over Row L
1 Bent Over Row R
*add 1 rep to each every round
-Use 1 weight for everything or use a mix of KB and DB
Solcana Fitness 