Wednesday, December 30, 2009

30-Dec-2009 Advanced Core

The goal of today's class will be to teach correct form for the kettle bell swing. This movement is a foundational movement for other KB work. Also, if you work it, you should have your diaphragm cramping in no time. So Goal 1) Form. Goal 2) internal muscle cramp.

10 minutes
Wall Squats (face the wall) 25
Halos 20# / 35# 10 l/r *
Pump Stretch 5 **

15 minutes
KB Swings (Go light) 30# /45# 25
Active recovery: light jog or stairs jog 200-300yards / stairs 6 x

5 minutes
Turkish Get Ups switch hands each rep. focus on form not reps

Planche pushups (1st pushup progression - hands close to hips) 10
Weighted pull up crunches 5


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