Try It Out Tuesday: Hinge
Kettlebell Deadlift
Challenge:
8-Minute EMOM
Even: 10–15 Deadlifts
Odd: 10–15 Push-Ups
Benefit:
Increase strength of core and entire posterior chain (back, glutes,
and hamstrings)
Develop full body strength and
neuromuscular efficiency
How to:
ADJUSTMENT: Choose Appropriate Weight
POSITION: Stand up tall with feet hip to shoulder width apart; kettlebell should be in middle of the feet
START: Hinge hips back keeping minimal flexion (bend) in knees while you reach down to grab handle. Grab handle with both hands and squeeze your lats to engage them.
MOVEMENT: Maintaining a flat back and upright chest, squeeze your glutes and push your heels into the ground until you find your
standing plank.
RETURN: Hinge hips back and maintain a neutral spine as you lower
the bell back to the ground.
TRX® Windmill
Challenge:
4 rounds:
5 Windmill (RT) > 5 Windmill (LT) > 10 Lunges (RT) > 10 Lunges (LT)
Member Benefit:
Improve Range of motion
in hamstrings
Increase shoulder stability
and mobility
Build core strength
How to:
ADJUSTMENT: Mid-Length
POSITION: Stand Sideways
START: Feet positioned slightly wider than shoulder width, right foot 90 degrees, left foot 45 degrees, hand in foot cradles, left arm directly over shoulders.
MOVEMENT: Hinge down towards right foot
RETURN: Maintaining tension in the straps, slowly return to standing, keeping arm stretched overhead, driving the movement from the hips
Bosu Hip Bridge
Challenge:
Sets: 4 Work: 45s Rest: 30
BOSU Hip Bridge
BOSU Mountain Climbers
Benefit:
Strength lower back and
reduce risk of injury
How to:
ADJUSTMENT: Position the BOSU Dome side up
POSITION: Lie down supinated with heels elevated on BOSU Dome
START: Engage your core and posteriorly tilt pelvis to activate glutes
MOVEMENT: Drive the heels into the ball to raise the hips into
full extension
RETURN: Slowly lower hips back to ground
Activate and develop glutes
TRX® Overhead Back Extension
Challenge:
10 OH Back Ext + 10 Squats >
9 OH Back Ext + 9 Squats >
8 OH Back Ext + 8 Squats… etc. until 1 rep of each is completed
Benefit:
Develop Strength in Back extensors, which will improve posture
Develop full-body coordination
How to:
ADJUSTMENT: Mid-Length
POSITION: Stand Facing
START: Extend arms overhead in an “I“ position, palms forward, tension on TRX, feet shoulder width apart, weight on balls of feet
MOVEMENT: Lower hips down and back, arms and legs straight,
tuck chin
RETURN: Drive the arms up by pulling on the handles, extend hip