Welcome back to week three of DSP’s Monday Movement series. We’ve had a few people write in to us to ask if this entire workout actually constitutes a “workout,” or if it’s more so a warm up. Good question. The majority of people think of “working out” as 60 minutes of intense exercise where you are pushed to the point of wanting to pass out. The problem is that the large majority of the population sits at a desk, in front of a computer for 8+ hours a day. We live in a world where we spend 80% of our day not moving and then we get to the gym and go 110mph for 60 straight minutes and think this is the best way to get results. My opinion would be – not quite. In order to see results in weight loss goals, strength goals, etc., you have to train your body to move better; have the proper amount of mobility; and improve motor control. What is motor control you ask? Motor control is a set of neurologic and mechanical processes that are responsible for our posture and movement patterns. One of the best ways to train motor control is through kettlebell exercises – done correctly. Moving correctly and training movement greatly reduces the chance of injury and thus allows us to move better and stronger. With that said, change the way of thinking of a “workout” from 110mph every day, to moving better, improving motor control, and “training” to get better. Enjoy!
Monday Movement Workout # 3
A1) ½ Kneeling KB Adductor Rocking
A2) Cook Hip Lift 5 x 5 sec. hold (use lax ball or tennis ball)
A3) Face the Wall Squat x 10
A4) Heavy Goblet Carry x 3
Notes: For the 1/2 kneeling KB Adductor Rocking, one leg should be out at a 90 degree angle. Load the exercise by holding a KB behind your back. Shoulder blades should be back; pelvis tucked; and rock towards the open leg, ensuring you are not bending at your back to move that leg forward. The goblet carry should be performed with the bell away from the chest, not resting on the body.
B1) Dowel Rod Overhead Skipping
B2) Static Lunge Matrix x 5 each
B3) Hand to Hand Swing x 20
B4) Diagonal Sit
Notes: The dowel rod overhead skipping should be performed with the dowel rod pressed up and locked out overhead. The diagonal sit should be performed with the hips up, driving away from the arm and knee that is on the ground.
C1) Roll Lats
C2) Prayer Stretch x 30 sec. (focus on breathing)
C3) Strict Press/Push Press/Jerk Combo x 3 (repeat the complex)
Notes: When rolling the lats, ensure that the bottom arm is off the ground to really get into the lats. The strict press/push press/jerk combo can be performed with a single bell if you are not proficient using double bells. The jerk can also be taken out of the combo if you have not mastered a proper jerk.
D1) Pushup/Shoulder Tap Combo
D2) Bottoms Up Marching
D3) Single Leg Deadlift 3 – 5 each (contralateral)
D4) 10 Jump Squats
Notes: The single leg deadlift (SLDL) should be performed with the bell placed on a block. The opposite leg kicks back with the hip turned inward so the movement is not coming through the lower back. If you have not learned a SLDL using a bell, you may perform this without weight, mimicking picking up the bell with your hands. The jump squats should be performed slightly above parallel, landing in an athletic position.
Strength – RKC Prep Workout
2 KB Strict Press Ladder/Front Squat/TRX Row
1 Strict Press – 1 Front Squat – 5 TRX Rows
2 Strict Press – 2 Front Squat – 5 TRX Rows
Ladder this up to 5 – The TRX Rows stay at 5
Notes: For the TRX rows, ensure that the hips stay up, shoulders are down and away from the ears.
Conditioning Med Ball Conditioning
E1) Medicine Ball Marching
E2) Medicine Ball Skipping
E3) Medicine Ball High Knee Running
E4) Medicine Ball Side Shuffle
20 seconds work – 10 seconds rest
Notes: The first three exercises should be performed with the ball locked out overhead. This is an advanced move. The circuit can also be performed with the ball at the chest for all four movements.