Fitness
Nutrition # Nutrition Strength and Mobility # Squat Kettlebells Programming # 2022-01-01 # Modified S & S
fitness
Kettlebells
Simple & Sinister
Modified S And S
Warmup # Prying Goblet Squat x5 Hip Bridge x5 Halo’s x5 each direction Do warmup circuit 3x in this order. Consider adding cossack squats and/or walking spiderman warmup at some point Workout # KB Swings 10x10. Either 2-handed or alternating L/R each set. TGU 1x5 L, 1x5 R alternating L/R each set. Total = 10. Mobility # Do this barefoot if at all possible, otherwise in flat-soled shoes ...
Simple And Sinister
Warmup & Mobility Work # Pre-workout # Prying Goblet Squat Hip Bridge Halo Do this in this order 3x. Post workout # Or preferably before bed Stretches 90/90 QL straddle Practice # Kettlebell Deadlift Kettlebell Swings 2 handed 1 handed Turkish Getup Simple # Program Minimum Train nearly every day only taking days off when body or schedule insists. ...
Squat Mobility
Ankle Mobility # Testing # Half-kneeling dorsiflexion test Can your knee touch the wall at 5" away with heal firmly planted on the ground? Joint restriction # Impingement - feeling pinching or pain at crease in ankle Soft-tissue restriction # Fascia and muscles are restricted. Mobility exercises # Mobilize - Banded distraction mobilization Foam roll Stretch a. Calf stretch b. Goblet squat Re-test after. ...