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28 Oct
kep57

Kettlebell swings (Tabata style) 8 x 20 sec on 10 sec off (only come up to parallel and keep glutes and core tight).  When performing kettlebell swings, keep a slight bend in knees and keep your core engaged.  Hinge at hips and use momentum to swing weight up to parallel, focusing on squeezing glutes and…

28 Oct
kep57

Starting on all 4’s with a neutral spine bend one leg so that heel the bottom of the foot is pointing up to the ceiling and the leg is parallel to the floor.  While keeping core tight drive heel up towards ceiling focusing on glute and being mindful to not twist.

28 Oct
kep57

Laying perpendicular to the bench with head and shoulders on bench and hips suspended, lower hips and then squeeze up through glutes keeping feet flat on ground.  You can add a bar, db, sand bag, ext.. across hips for added resistance.

28 Oct
kep57

In pushup position with a tight core and flat back raise one arm  then put it down and raise the other arm, place it back on the ground then one leg and then the other.  Be mindful to not twist and/or “dump” into shoulder.

28 Oct
kep57

Laying on your back preferably on a bench with arms over had holding the bench start with hips off the bench and legs extended in air.  Lower legs as low as you can without allowing your low back and hips to touch the bench then raise back up.  If this is too challenging, start with…

28 Oct
kep57

Conventional dead lifts can be done with a bar, db’s or kettlebells.  Think of picking up something heavy with this movement.  Have your feet about shoulder width apart bend your knees keeping your back flat and core tight, while driving hips forward and core tight stand and squeeze your glutes and the with control lower…

28 Oct
kep57

Start with feet shoulder width apart then step back and across keeping knees in line with toes feeling a stretch in the outer part of the front glute/thigh then exhale and step back foot up and out to side for a side lunge.  In the side lunge, be mindful to not allow your foot/ankle to…