• K E T T L E B E L L • T R A I N I N G • Isolate the weak areas to make them strong . Kettlebell training is great for that .. 1. You're core/trunk will get strong as hell 2. Your grip strength will grow dramatically 3. Your hip Strength will enhance as well as .. trust me add kettlebell training to you're regime to take you're game to the next level .. Mr @jeremytalarico is a firm believer . This is our last session .. 1. Kettlebell 3/4 quarter squat alternating from a front rack position to clean 4x12 2. Kettlebell Renegade Rows 4x8 3. Kettlebell Front rack position unilateral ISO squats 3x8 4. Kettlebell Single arm swings 4x10 5. Kettlebell Clean to press from a squat position 3x8 6. Kettlebell Single arm tricep extensions 3x8 7. Sprints 6x20 yards
I highly suggest doing the active stretching flow that's either very similar or the same that I posted yesterday. As you move through stretches, breathing and holding different positions, your nervous system can begin to calm down and RELEASE ✨
Now, after finding more range in the hips, it's important to strengthen within the new range! .
🔑If you can't control the range of motion you have, you don't truly own it🔑 .
🎥: HIP WINDSHIELD WIPERS: one of my favorite ways to continue the active stretching and open up internal/external hip ranges. As you switch positions, think of using the muscles around the hips to contract before relaxing into the other side. .
🎥: HIP CARS: coined by @drandreospina -controlled articular rotations use the joints through their full range of motion under tension to retrain the brain how to use its full available range. Brilliant. .
🎥: QUAD HOVERS: remember how I went over training the core while lying on your back? Well, this is the same thing only now, it's flipped onto all fours! It is SO great at increasing core tension, learning how to find a neutral spine, and increase the serratus anterior endurance and strength for scapular stability.
🎥: BEAR CRAWLS: this is great at combining core stability with hip movement and retrain how to flex/extend the hip separate from the spine. A great anti-rotation exercise that works the entire body.
Tomorrow, I'll demonstrate how to put this all together functionally. For now, have some fun playing with these 🙃
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