"Awesome Day For Training Outside"

What a great morning for getting out in the fresh air and doing some kettlebell training.You do realize that summer is just around the corner? It is definitely time to lose those additional pounds you put on during the winter months. Below is a description of what we did this morning that will help get you started shedding the winter weight.

We started out our training session with a nice easy jog and some simple rugby ball handling drills. Our goal was to use the drills to elevate the body temperature and loosen up for a full body workout. We used two drills to accomplish our warm-up; a lateral pass and burst, and a ball on the ground, scoop, and burst drill.

After the warm-up, we used an active stretch to further prep ourselves for the main body of work. Exercises included:
1)walking ground sweeps for the hamstrings
2)reverse lunges with a reach for the back and hip flexors
3)active groin stretch for the groin and hip complex
4)lunge with a twist for hip low back complex
We also used the resistance bands to prep our shoulders and back.

After the warm-up we did some core work. Exercises used for this were:
1)supine toe touches
2)leg lowerings
3)Russian twists using a kettlebell for added intensity

Time to get to work. We started by using a tool that I haven't used for years and was happy to bring this piece of equipment back into the fold. The OPTUM S.P.S. is a Resistance cable system used for a large assortment of movement exercises in all planes of motion. The resistance is created by a cable running through a cam system and can be adjusted with a simple turn of a knob. Simple is always better for strength coaches, especially this strength coach.

The OPTUM system is simple and tremendously effective. We started by hooking the cable to a vest harness and we did a series of power walks of 30 yards. The emphasis was on developing the posterior chain - muscles used include hamstrings, glutes and low back. From the power walk, we moved to VMO pulls. This exercise emphasizes quad development and core stability. We finished our cable work with a set of walking pull-throughs, an exercise that also emphasizes hip extension and the development of the muscles of the posterior chain, as well as enhanced core stability.

Time for some kettlebell (KB) work. We started with 60 kettlebell swings which definitely elevates the heart rate. After a minute rest, we moved into a combination KB deadlift and shoulder press. The exercise is performed by holding onto two KBs. One kettlebell is held hanging between the legs and the other is positioned at the shoulder. The combination exercise is performed by deadlifting the KB and immediately shoulder pressing the other. We performed 15 repetitions with each arm press and deadlift combination. Proper form is essential for each and every exercise used during our sessions. We followed with an alternating single arm swing and walk for 20 steps, followed by 20 walking lunges using the KB for additional resistance.

We continued our work for the morning with fighting ropes. Three exercises were used, each performed for 30 second work intervals, followed by a 15 second rest period. The exercises used in this session were the grapplers throw, double handed swing with a jump emphasizing hip extension and an alternating single arm swing.
We then finished off with a cool-down and stretch.

If this sounds like a fun and interesting way to get into shape for the summer, give me a call. We can set up a training session just for you and your friends.