17 Jul Carry – Suitcase, Unilateral
HOW: Begin by standing while holding a kettlebell in one hand down at your side. Maintain a tall position and walk forward holding the kettlebell at your side for the prescribed amount of time or distance. FEEL: You should feel your shoulder and trap...
17 Jul Carry – 90/90, Bottoms Up, Unilateral
HOW: While standing, grab a kettlebell and hold it with your elbow straight up and out from your shoulder. Your arm should be bent up holding the weight. Maintain this position as you walk forward for the prescribed amount of time or distance. FEEL:...
17 Jul Standing Overhead Press – Kettlebell
HOW: Have a kettlebell in each hand. Bring your arms straight up overhead with the kettlebell resting on the back of your arm. Lower the weight on both sides down at your side and once the weight is by your head press it up into...
10 Jul Ab Wheel Roll Out
HOW: Place a pad on the ground and kneel down on it with both knees. Push your toes into the ground or point forward. Position the ab wheel in front of your holding it with both arms straight. Engage your core as you roll...
03 Jul Hook Lying Pelvic Clock
HOW: Begin by lying on your back and bending your knees, putting your feet flat on the ground. Move just your hips from 12 to 6 motion rotating your pelvis up and down. Reset and then move your pelvis from a 9 to 3...
26 Jun Tall Kneeling Hip Hinge – Band
HOW: Begin by kneeling on both knees and anchoring a band behind you at waist level. Loop the band around your waist. Push your toes into the ground with your heels facing up. Sit back on your heels by hinging forward at your hips...
26 Jun Kneeling Single Leg RDL
HOW: Begin in a kneeling position. Keeping your back straight, hinge forward at the hips as you kick one leg straight back from your hip. FEEL: You should feel your core, hamstring, and low back muscles working. COMPENSATION: Keep your back flat, don’t curve...
26 Jun Bird Dog – Same Side
HOW: Begin on your hands and knees. In this position, you will balance on the opposite arm and leg. The more narrow your setup is, the easier this will be, just focus on the weight shift noted in the video. Keep your back flat...
26 Jun Standing Hip Extension – Wall Supported
HOW: Stand with a wall in front of you. Place your hands on the wall about shoulder height and slightly lean into it. Begin with your feet together. Shift your weight to one side as you kick one leg out straight behind you and...
26 Jun March – Wall Support
HOW: Stand with a wall in front of you and your feet shoulder-width apart. Place both hands on the wall for support. Slightly lean into the wall as you alternate lifting one knee up to your chest while staying upright. Alternate each leg coming...