Sample In-Season Strength Workout
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Strength:
Set Up:
- stand with a DB or KB ~1 foot in front of your feet.
- Hinge at the hips to grab the weight with one hand.
Action:
- Lift the the KB/DB and let it swing gently back between your legs then explode through your hips to swing the kettle bell to shoulder height keeping your arms straight
- Hinge at the hips to decelerate and reverse the momentum as it swings back between your legs.
Tips:
- Do not your extend your lower back to get more height of the weight. All power comes from your hips
search items: lower body, power, kettlebell, dumbbell, posterior chain
- stand with a DB or KB ~1 foot in front of your feet.
- Hinge at the hips to grab the weight with one hand.
Action:
- Lift the the KB/DB and let it swing gently back between your legs then explode through your hips to swing the kettle bell to shoulder height keeping your arms straight
- Hinge at the hips to decelerate and reverse the momentum as it swings back between your legs.
Tips:
- Do not your extend your lower back to get more height of the weight. All power comes from your hips
search items: lower body, power, kettlebell, dumbbell, posterior chain
Set up face down, with arms extended and hands shoulder width.
Lower until your chest almost touches the ground.
Explosively push up so your hands jump off the ground.
If unable to jump hands off of the floor, set up with your hands on a plyo box or stair case (as seen in second half of video)
search item: upper body, press, pecs, triceps, plyometric
Lower until your chest almost touches the ground.
Explosively push up so your hands jump off the ground.
If unable to jump hands off of the floor, set up with your hands on a plyo box or stair case (as seen in second half of video)
search item: upper body, press, pecs, triceps, plyometric
Set Up:
Stand with feet in a split stance approximately 6-10" apart
Press a DB or KB over head and stand tall.
Action
While looking up at the DB, hinge at the hips, and rotate your torso towards the side holding the DB.
Tip:
Think of sinking into the hip on the same side as the DB.
Stand with feet in a split stance approximately 6-10" apart
Press a DB or KB over head and stand tall.
Action
While looking up at the DB, hinge at the hips, and rotate your torso towards the side holding the DB.
Tip:
Think of sinking into the hip on the same side as the DB.
Hold a dumbbell (or kettlebell) in each hand.
Hinge slightly at the hips and explode upwards to raise the DBs
Catch the DBs or KBs in front of your shoulders as you drop into a reverse lunge.
Reverse back to standing then lower the DBs.
Alternate legs each rep.
Hinge slightly at the hips and explode upwards to raise the DBs
Catch the DBs or KBs in front of your shoulders as you drop into a reverse lunge.
Reverse back to standing then lower the DBs.
Alternate legs each rep.
Start face down with hands slightly wider than shoulder width.
Lower your body until your chest touches the ground (or a small object if you do not have enough range of motion)
Keep your elbows at 45° to your body
After a push up, push off with one hand and rotate into a side plank position.
Technique Cue:
Engage your hand and thumb into the ground, pressing your body up with your shoulder
search items: upper body, shoulder, stability, pecs, triceps
Lower your body until your chest touches the ground (or a small object if you do not have enough range of motion)
Keep your elbows at 45° to your body
After a push up, push off with one hand and rotate into a side plank position.
Technique Cue:
Engage your hand and thumb into the ground, pressing your body up with your shoulder
search items: upper body, shoulder, stability, pecs, triceps
Set Up:
Hinge at the hips While holding a dumbbell or Kettlebell in each hand.
Let the weights rest on the ground (DBs you may have to let hover above the ground).
Action:
Alternate rowing each KB or DB to your lower ribs.
Tips:
Add torso rotation with each row to increase core involvement.
Hinge at the hips While holding a dumbbell or Kettlebell in each hand.
Let the weights rest on the ground (DBs you may have to let hover above the ground).
Action:
Alternate rowing each KB or DB to your lower ribs.
Tips:
Add torso rotation with each row to increase core involvement.
Set Up:
- Choose a swiss ball, ab wheel or barbell
- Kneel facing the tool you choose holing or supporting your hands on top
Action:
- Shift your weight forward so you start to roll out and extend your shoulders
- Roll as far as your abdominal strength will allow.
- Flex your shoulder and abs to roll your self back to the starting position
- For a BIG increase in difficulty, stand on your feet.
search items: core, stability
- Choose a swiss ball, ab wheel or barbell
- Kneel facing the tool you choose holing or supporting your hands on top
Action:
- Shift your weight forward so you start to roll out and extend your shoulders
- Roll as far as your abdominal strength will allow.
- Flex your shoulder and abs to roll your self back to the starting position
- For a BIG increase in difficulty, stand on your feet.
search items: core, stability