Hopefully you were able to catch the first of our series of Movement Monday workouts last week. This week we will continue the 30-day movement series with some shoulder and hip mobility prep work; deadlift prep; front squat mobility prep; and finish off with a strength session. Each mobility circuit should be completed two times; while the strength session should be three to four rounds.
Check it out and let us know your thoughts!
Circuit 1:
Shoulder and Hip Mobility Prep
50 Jumping Jacks
1/2 Kneeling Halos x 10/side
10 Body Weight Split Squats
During the 1/2 kneeling halos, make sure that your hips are square, tuck your pelvis, and squeeze your glute on your kneeling side. Your neck should remain neutral during the entire exercise. When performing the body weight split squats, make sure to internally rotate your hips, tuck your pelvis, and place the dowel rod pressed up over head.
Circuit 2:
Deadlift Prep
1 minute/side – Tiger Tail or Foam Roll Lower Leg
Kettlebell Good Morning (against the wall)
Supine Pallof Press 3 x 10 second hold
10 Double Kettlebell Suitcase Deadlift
Using the tiger tail or foam roller, make sure you are making small movements with the roller up and down your lower leg, down to the Achilles tendon. The good mornings should be performed against a wall, sitting back in the hips. With the supine pallof press, make sure that your lower back stays in contact with the floor as you press the band up and hold. Feet should be up at a 90 degree angle and spread apart. Suitcase deadlift should always be performed with the neck being neutral, back flat, and shoulder blades back.
Circuit 3:
Front Squat Mobility Prep
Lacrosse Ball Roll Feet
3 – Way RDL Wall Reach (5 each leg)
Prying Goblet Squat (1 minute)
One Arm Dead Clean to Racked Front Squat (3 r/l)
For the three-way RDL wall reach, the movement should not come from your lower back. In order to engage your glute, the hip must be turned in with the extended leg staying engaged and pushing back as you reach towards the wall. In the prying goblet squat position, elbows should be pressing the knees apart, while the knees push into the elbows. At the same time, you should pull the bell handles apart to engage your lats.
Circuit 4:
Strength Work
10 One-Arm Swing Right; 10 One Arm Swing Left
10 One – Arm Kettlebell Row R/L
1 Bottoms Up Turkish Get Up R/L (to the bridge)
Repeat 3 – 4 times
The one-arm swing should not be performed until the two-hand swing has been learned successfully. Make sure the body stays in alignment as the bell comes between the legs, ensuring the hips are not twisting. The one arm row should be completed with the back flat, neck neutral, and the bell coming in towards the hip.
Make sure to let us know how it goes!
Enjoy!
Darius
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