Basic Work Out - 300

Warm Up - Seminar Version

Neck - Front, side to side, ear to shoulder, thriller, turtle
Shoulders - figure 8 - one arm small to large, front to back,
Shoulders - Egyptian (shoulder spiral)
High Rotation - tap lung meridian and low back
Pelvic Tilt - front/back, sides, connect the dots
Hip rotations - hour glass
knee rotations - wide stance, rotate in, rotate out, figure 8
ankle rotations - perfect circles
hip rotations - perfect circles

Warm Up - Dynamic

Dead lift sequence (no weight) - A, B, C - no bell - just movement - 5x each,
3 sets, Align bell between shins for for A and touch handle with each rep. step forward half step so bell is in B position - touch handle with each rep. Use crotch as marker for C position - focus on hip movement (get out of the way)
active rest - hot potato - 10 x between each set

Dead lift sequence (w/ 16kg) A, B, C 5 x with 16 kg 3 sets
active rest - 1 TGU each side - no weight between each set

Work Out - Kettlbell Swings
50 swings w/16kg
(10 two-hand/10L/10 two-hand/10R/10 two-hand)
75sec on, 45sec off

6 rounds - 12 minutes - 300 swings

Cool Down - Stability Training

TGU - 1 x each side - with 16 kg bell*
TGU - 2 x each side with no weight
Repeat 3 times

* if you experience any instability stop the movement at that interval and grease the groove - example - if you have trouble at the first part of the movement - just do that part with the 16 kg, repeat 2 or 3 times - then work other side, same movement, then complete the full TGU with no weight. Our goal is perfect practice.

Train hard, train smart - Stay Safe, George Gomola RKC