16 May Offset Carry – Suitcase, Front Rack
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 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 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 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:...
13 May Elevated Suitcase Lift – Dumbbell, Step
HOW: Place a dumbbell on an elevated surface. Stand next to the dumbbell in an athletic position with your feet shoulder width apart and your toes pointed forward. Squat down keeping your chest up, hinging slightly at the hips, and bending your knees. At...
