Our gym sessions will always start with some restoration work. The most significant focus here is making sure that the hips are moving through a full range of motion and doing so with good movement patterns. Today’s warm-up includes movement in all three planes of motion, keeping all of those small stabilizer muscles sharp.
Our workout wraps up with a cool 100 kettlebell swings and some extra hamstring work with tempo to ensure we prioritize the proper type of contraction.
3 rounds, for quality:
10 reps per side, adductor dip
10 reps per side, T-hip rotation
10 reps per side, kettlebell cross-body deadlift
3 sets, heavy/moderate across:
8 reps heels elevated dumbbell front squats @31X1
90-seconds rest between sets
*31X1 reads: 3-seconds lower to the bottom of your squat, 1-second hold in the bottom of the squat, eXplode up, 1-second rest at the top
5 rounds, for quality:
20 Russian kettlebell swings
60-seconds front plank
60-seconds rest
5 rounds, for quality:
10-15 swiss ball hamstring curls @31X1
10 alternating push-ups to toe touch
60-seconds rest
*@31X1 reads: 3-seconds to reach your legs out, 1-second hold with legs extended, eXlode curl the heels in, 1-second hold with heels in
Challenge Accepted
Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.