16 May Offset Carry – Suitcase, Front Rack, In-Place
HOW: Start in a standing position holding a kettlebell in each hand. One arm will carry the kettlebell at your side. Bring the other kettlebell up into the front rack position. Your elbow should be squeezed in as you hold the kettlebell by the...
16 May Carry – Suitcase, Bilateral, In Place
HOW: Start by standing with a dumbbell in each hand holding them at your side. Shift your weight to one side as you bring the other knee to your chest. Alternate marching in place while trying to keep your torso as still as possible. ...
16 May Carry – Front Rack, Unilateral, In Place
HOW: Start by standing with a kettlebell in one hand. Bring the kettlebell up into the front rack position. Squeeze your elbow in engaging your shoulder blade muscles. Shift your weight to one side as you bring the other knee to your chest. Alternate...
16 May Carry – Front Rack, Bilateral, In Place
HOW: Start by standing with a kettlebell in each hand. Bring the kettlebell up into the front rack position. Squeeze your elbows in engaging your shoulder blade muscles. Shift your weight to one side as you bring the other knee to your chest. Alternate...
16 May Deficit Deadlift
HOW: Place a weight plate or elevated surface underneath your feet and stand on it. Find your “power stance”, or the stance you would set up in if you were told to jump as high as you can. This is your starting position. Grab...
16 May Hip Thrust – Barbell
HOW: Start by leaning back with the bottom on your shoulder blade on the edge of a bench or step. Pad the barbell over your groin region. Bring your feet flat on the ground bending your knees to around 90 degrees of flexion. Draw...
16 May Pelvic Circles
HOW: Start by lying on your back with your knees bent and your feet flat on the ground. Spread your legs out slightly. Engage your core and deep muscles in your hips and stomach to move your hips in a circular motion. Slowly and...
16 May Rack Pull Deadlift
HOW: Inside the rack machine, place the barbell just above knee height (or whatever height is prescribed). Find your “power stance”, or the stance you would set up in if you were told to jump as high as you can. This is your starting...
16 May Runners Lunge
HOW: Start in the plank position with your elbow straight and your legs straight with your toes pushing into the ground. Bring one foot as far front as your can up on the side of that arm. When the foot is as high as...
13 May Single Leg Supine Clam – Band
HOW: Lying on your back with your knees bent up and your feet flat on the ground. Loop a band around your knees. While keeping one knee stable, push the band out with the other knee until you feel the most resistance and return...
