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Sunday, March 16th 2008

10:00 PM

Kettlebell Fusion


kettle bell fusion
alternate 3 to 5 reps per side for 2 minutes. excellent technique is the priority.
Image Exercise Set Reps Weight/
Resistance		 Tempo Time
Turkish Get Up (lunge style)
Lie supine on your back holding on to a kettlebell perpendicular to your body.
Proceed to get up by sitting up to a seated position and bring one leg underneath you.
Stand up in a lunge style to an upright position.
























Kettlebell Swing
Starting Position: Hold one kettlebell between your legs and your body is in a bentover stance with your back flat.
Swing the kettlebell backwards and then forcefully swing the kettlebell forward to a chest level. Keep your arm straight and forcefully extend your hips, knees, and ankles.
























One Arm Kettlebell Clean
Keep torso straight but bent forward at the hips slightly.
Explosively raise the kettleball by extending the hips, knee and ankle in a "jumping action".
Keep your elbows out and shoulders directly above the kettleball as long as possible.
Keep the kettleball close to the body.
Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms.
Keep the elbows high during the pull until the highest point.
Rotate elbow around and underneath the kettleball.
Rack your hand across the front of the shoulder.
Slightly flex the hips and knees to absorb the weight.
This should be a fluid motion where all the steps flow together.
























One Arm Snatch
Keep torso straight but bent forward at the hips slightly.
Explosively raise the kettleball by extending the hips, knee and ankle in a "jumping action".
Keep your elbow pointed out and arm straight.
At maximum height slightly flex the hips then the knees.
Rotate elbows around and under the dumbbell.
At maximum bar height, fully extend the elbows and lock the kettleball overhead.
Catch the kettleball by flexing at the knees and hips to absorb the weight.
























One Arm Kettlebell Row
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold kettleball in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull kettleball up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.

























Front Squat with 2 Kettlebells
1) Grasp kettleballs and hold them at chest level in front of you.
2) Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to "sit back" so that knees stay over the feet.
4) Once thighs are parallel to floor, return to start position.

Trainer's comments:
you should start with 1 kettlebell with this one. squat from the proper rack position.
























One Arm Military Press to the Side
Stand upright holding one kettleball.
Start position: Position kettleball to ear level with an overhand grip (palms facing forward).
Press hand up and out laterally above head keeping wrists over the elbows and arms moving parallel to body at all times. Return to start position.
Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
Repeat with other arm.

























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Sunday, March 16th 2008

9:57 PM

Foam Roller Routine


SMR 1
You can replace the foam roller with a tennis ball or golf ball to increase intensity for certain exercises. Perform multiple times on tight areas.
Image Exercise Set Reps Weight/
Resistance		 Tempo Time
Running


Trainer's comments:
Can also walk as long as HR at required intensity.














65% MHR / 13 RPE




 5 mins




Gastroc Soleus Stretch
1. Place foam roll under mid belly of lower leg.
2. Cross left leg over right leg to increase pressure (optional).
3. Slowly roll calve area to find the most tender area.
4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%.





















30-60




Pereonal SMR Stretch
1. Position yourself on your side with elbow under the shoulder, opposing hand placed in front of the body and opposite leg bent forward to help stabilize.
2. Position the roller on the peroneals (lateral gastroc/soleus region).
3. Leave hip on the floor.
4. Activate the core/glutes by bracing and squeezing.
5. Raise the hips upwards increasing the pressure on the lower calf.
6. Roll in either direction until a "tender point" is found, hold on that point until you feel the tenderness release by approx 75%.
7. Muscles are 3 dimensional, so don't just roll in the same plane-up & down. You are allowed to move across the peroneal also.
8. Don't continually roll back and forth quickly, this will antagonize the muscle and have the opposite effect we are looking for.
9. Stop on the tender point until tenderness eases.




















30-60




Hamstring SMR Stretch
1. Place hamstrings on the roll with hips unsupported.
2. Feet are crossed to increase leverage.
3. Roll from knee toward posterior hip.
4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%.





















30-60




Quadricep SMR Stretch
1. Body is positioned prone with quadriceps on foam roll
2. It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations
3. Roll from pelvic bone to knee, emphasizing the lateral thigh
4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%.






















30-60




Tensor Fascia Latae SMR Stretch
1. Body is positioned prone with quadriceps on foam roll.
2. It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations.
3. Foam roll is placed just lateral to the anterior pelvic bone (ASIS).
4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%.





















30-60




IT Band SMR Stretch
1. Position yourself on your side lying on foam roll.
2. Bottom leg is raised slightly off floor.
3. Maintain head in "neutral" with ears aligned with shoulders.
4. This will be EXTREMELY PAINFUL for many, and should be done in moderation.
5. Roll just below hip joint down the lateral thigh to the knee.
6. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%.




Trainer's comments:
Straighten supporting leg to increase intensity.



















30-60




Erector Spinae Stretch
1. Position the client on the foam roller at the level of approx. T-2.
2. Instruct client to perform a drawing in and pelvic floor contraction to aid in spinal stabilization.
3. Once the client is positioned correctly, instruct them to roll slightly to one side (so that they are on the muscle that runs parallel to the spine and not the spine itself) and HOLD.
4. SLOWLY, the client should roll the foam roller down the side of the spine toward to pelvis, feeling for an area of increased tension.
5. Once found, the client should HOLD on this area for 30 sec - 1 min or until the muscle has relaxed about 50% (AVOID rolling over this trigger point area).
6. Once released, roll to another spot and HOLD



















30-60




Lattisimus Dorsi SMR1 stretch
1. Position yourself on your side with arm outstretched and foam roll placed in axillary area.
2. Thumb is pointed up to pre-stretch the latissimus dorsi muscle.
3. Movement during this technique is minimal
4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%.




Trainer's comments:
Straighten supporting leg to increase intensity.



















30-60




Rhomboid SMR Stretch
1. This serves as a GREAT THORACIC MOBILITY TECHNIQUE AS WELL.
Preparation :
2. Cross arms to the opposite shoulder to clear the shoulder blades across the thoracic wall.
3. While maintaining abdominal Draw-In position, raise hips until unsupported.
4. Stabilize the head in "neutral".
5. Roll mid-back area on the foam roll.
6. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%.



















30-60




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Sunday, March 16th 2008

9:55 PM

Bodyweight Workout


20 minute workout
repeat the following circuit every minute on the minute for 20 minutes. peform 3 to 6 reps per exercise to complete the circuit in about 45 secs. thus giving 15 secs. rest. start circuit again at every top of the minute. adjust your reps accordingly and perform exercises in listed order
Image Exercise Set Reps Weight/
Resistance		 Tempo Time
Standard Pushup
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
























Full Sit Up
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

























Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.
























Standing Bent Over Row (dumbbell)
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight. Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB's up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
Remember to keep back and head straight - hyperextension or flexion may cause injury
























Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions
























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