Do you know what your knees are doing while you squat? How about what your hips are doing while you swing a kettlebell? For both movements you need hips and knees...but they shouldn't be doing the same thing!
Deep Hip Movement? Deep Knee Bend? Or both? Learn the Hip Displacement Continuum
Glute and Ham love – lacrosse ball on on glutes and upper hamstring for 2mins/side L&T Hamstring Stretch – lateral hamstring stretch (check it at 3:09 here) *LOAD the hip…apply the TENSION…hang out!
2mins Double Under Practice
2 Rounds of:
- 10 Front Foot Elevated Split Squat/side – 2-3 sec pause at bottom of movement.
- 10-12 X-band Walks/side
- 15-20 Scap Push-ups
- 10-15 Y’s – 2-3 sec hold at top
NEW Q’s: A1. Back Squat 3 x 5 (sets across) – rest 90sec A2. Chin-ups 4 x max  – rest 90sec *if you have more than 8 chin ups add weight
*add 5-10lbs from last time
VETERAN Q’s: A1. Back Squat 3 x 2-2-2 (rest 15sec inside cluster) – rest 90sec after cluster A2. Chin-ups 5 x 2-4 – rest 90sec
2 Rounds for Time:
- 50 Kettlebell Swings
- 100 Double Unders
- Rest 2mins