January 27, 2009

Set your Gymboss Interval Timer to 30/20.

30 seconds work 20 seconds rest until you get to Snatches. For the Snatches you will go 30 seconds on the right followed by 30 seconds on the left. No rest. Take 1 minute rest and repeat the circuit for a total of 3 rounds. Kettlebell Push Backs and Hip Flexor Stretch are explained below.

Kettlebell Push Back

The goal here is to try and push the KB back as far as you can with your tailbone. Notice shins are vertical. Hinge at the crease just below your waist. Try and separate your chin and tailbone as far as you can. Weight back on your heels. If you do this correctly you will feel a big stretch directly behind your knee and up into your hamstrings.

Note: This is a remedial drill for the Kettlebell Swing. When performing Swings this is the body position at the bottom when you hike the KB back.

Hip Flexor Stretch

Think of your Hip Flexors as the brakes that are holding you back. We need to unlock them. This is a good drill to help increase your hip extension.

Lay on your back with your feet flat and back close to your butt. Arms flat to your sides. Put something between your knees. I'm using a towel. You can use a small med ball a pair of shoes anything really. Whatever you use try and crush it while you extend your hips to the sky. Keep everything tight. Especially your glutes and hold for about 3-5 seconds. Return to the floor and relax. Repeat several times and throughout the day everyday.

Unlock your breaks and run faster, jump higher, kick harder and just plain move better. Remember flexibility is gained a little bit everyday. You don't just wake up one day and become more flexible. Your body will try and go back to the old way.