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It was time to really hammer on the basics again - as the proper execution of theswing is so crucial to getting the most benefit from it - don't let youtube or goofy things on tv tell you otherwise!
We began with the usualwarm up exercises - adding in a few of the favorite pump stretches. And continued with a review of the hip hinge - we even got out the dowels and made sure that we maintained the 3 points of contact (back of the head, upper/mid back, sacrum/rear) while sitting waaaaaaaaay back with the hips. To connect this mentally to the swing we did the following mini circuit 3 times:
Following that, we got out theand the "Evil Wheel" to spice things up a bit - maintaining a safe pace and strict attention to form, complete the following 4-5 times
Next we practiced our get ups - paying even more attention than usual on the initial start - the push and roll. 3 per side - choice ofor no weight. We also practiced some intense Russian Twists - making sure to keep shoulders back and chests open - 3 rounds of a count to 50.
Finally a little twisted ladder: 8 Start-Stop, 1 burpee down to 1 Start-Stop swing and 8 burpees.
Finish up withand plenty of water.
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