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

Weekly Warm-up

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

Part 1:

NEW Q’s: A1. Back Squat 3 x 5 (sets across) – rest 90sec A2. Chin-ups 4 x max [3010] – 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

Part 2:

2 Rounds for Time:

  • 50 Kettlebell Swings
  • 100 Double Unders
  • Rest 2mins

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