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 Cobra Push Up
HOW: Start in the plank position with your elbows straight, hands slightly back from your shoulders, and your toes pushing into the ground. Lower your hips about an inch off the floor while your toes continue to push into the ground. While maintaining this...
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 Lever Push Up
HOW: Start in the tall plank push up position. Engage your core and squeeze your glutes as you go down, slide one arm up and out as far as you can in a diagonal direction. Keep most of your weight on the other arm...
16 May Plank Body Saw
HOW: Start in the low plank position with forearms on the ground and your elbows directly under your shoulders. Your toes should be pushing into the ground. Drive your elbows into the ground and while keeping your back flat and knees straight, push your...
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...
13 May Supine Abdominal Bracing
HOW: Start by lying on your back with your knees bent and feet flat on the ground. Bear down and brace your abs with a good contraction. Pretend that someone is going to punch you and you have to prepare your stomach to be...
13 May Hip Hinge – Band
HOW: While standing, loop a band around the base of your neck and underneath your shoes against the ground. Hold the bands while you keep your chest up and squeeze your shoulder blades back. Engage your core and get a soft bend in your...
13 May Standing Ankle Dorsiflexion – Wall Supported
HOW: Standing with your back against the wall. Keep your back and hips against the wall and walk your feet out away from the wall. Slowly, bring your toes up while keeping your heels on the ground. Repeat as many reps as prescribed. FEEL:...
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