17 Jul Anterior Lunge Deceleration – Medball
HOW: Begin by standing holding onto a medball. Step forward with one leg landing quickly as you push the medball straight out from your chest. After the ball is pressed, push back into the starting position with the leg that lunged forward. FEEL: You...
17 Jul Standing Lumbar Extension
HOW: Place your hands on the top of your glutes. Exhale your breathing as you slowly extend your back as your hands are pushing into your hips. Inhale at the starting position and exhale as you are extending back. FEEL: You should feel a...
17 Jul Deadlift To Squat – Kettlebell
HOW: While standing, hold onto a kettlebell with both arms relaxed in front of you and your feet about shoulder width apart. Hinge forward at the hips while keeping a slight knee bend lowering the kettlebell down. Go as low as you can go...
17 Jul Sumo Squat – Dumbbell
HOW: Begin in a standing position holding onto a dumbbell with both hands bringing it up against your chest. Widen your feet out and point your toes outward. Bend your knees and slightly hinge forward at the hips squatting down and up for the...
17 Jul Knee Hug – Walking
HOW: While standing, bring one knee up to your chest as you grab it to pull it up even more of a stretch. Take a step and grab the other leg. Alternate walking forward and grabbing each knee. FEEL: You should feel a stretch...
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 – Overhead, Bottoms Up, Unilateral
HOW: While standing, grab a kettlebell and hold it upside down overhead with a slight bend in your elbow. Maintain this position as you walk forward for the prescribed amount of time or distance. FEEL: You should feel your shoulder muscles working. COMPENSATION: Don’t...
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 Agility T Test Assessment
This assessment is used to check in on your agility in forward, side to side, and backward direction. To perform this you will need to set up the “T” by using 4 markers. The first marker will be your starting point. From this point measure...
17 Jul T Drill
HOW: Using four cones, place one the ground and another ten yards out from the starting cone. Next, place a cone on each side of that cone both 5 yards apart making a “T” formation. From the starting cone, pick a side and run...
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