DON’T FORGET TO PRACTICE YOUR NEW MOVEMENTS!
200 meter walk, jog or run
10 reps of each new movement with great form
Rest 30-60 seconds
3-5 rounds based on how you feel
Movements:
- Kettlebell Swing – Instruction Video
- Hollow Hold – Instruction Video
- Hand Release Push-Up – Instruction Video
Movement Physiology & Function:
Kettlebell Swing:
Muscles worked – delts, traps, glutes, quads, hamstrings, calves, inner thighs, serratus anterior, pecs
Application – loading a bag of heavy cement into the trunk, use the hip with a swing and you can huck that thing in there a little easier
Hollow Hold:
Muscles worked – Key emphasis on the core muscles, such as; Rectus abdominis. Transverse abdominals. Obliques are used as well.
Application – this is an accessory strengthening movement
Hand Release Push-Up:
Muscles worked – Same as the pushup, just a little more rhomboids.
Application – same as the pushup, we do a great amount of pushing in life, this just creates a little muscle confusion with the movement
