As mentioned a few days ago, my entire collection of kettlebells except for 3 particularly large ones “left the building” for the recent Orlando HKC. On Sunday they came back and were hastily stowed in the storage area, and while this was kind of annoying, I had already started coming up with a fun idea on how to reorganize them that would involve the small group class.
We began with a basic joint mobility warm up and practiced some handstands, everyone at their individual level (meaning some people were practicing kicking up, some were walking their feet up the wall starting in a push up position and ending at a near handstand, and some were practicing balancing free of the wall). Next I dragged EVERY kettlebell out of the storage area and the rule was, each of us had to swing (or deadlift if it was too heavy) every kettlebell at least 5 times before it could be put away. Particular attention was paid to form, and the variety of weights proved to be fun, challenging, and in some ways enlightening to everyone on some small level. Plus it was now easy to put the kettlebells back in some sembance of order, and while this might have been a little bit of a “Huckleberry Finn” solution, it was rather fun in a weird way.
During this time, everyone kept a moderate-weight kettlebell to work with for our next circuit… 4 rounds of:
- 15 two hand kettlebell swings
- 1 leg deadlift with 1 kettlebell 10 per side
- A mini practice time of bottoms up holds (just at rack level, no press) one per side
- Super planks (where you start in regular plank position and “climb” up to top of the push up position by moving one hand to below your shoulder then the other) 10 per side — in other words 10 with each hand “leading”
- 5 pull ups or “Aussie” pull ups (lower bar bodyweight row)
Next on the ground we practiced four rounds of 12 tuck ups then a bridge (everyone at their individual progression level) and hold for approx 20 seconds or less if necessary.
As an interesting combination we then did the following little combination: table bridge then a slow flip to push up position, then flip (same direction) to table bridge etc. 5 of this sequence in each direction. It was basically a fun way to get a little more strength practice and a good bit of shoulder mobility work done. From the last table bridge, we could carefully drop into “crab” and begin the reverse form of the Primal Move cool down!
Definitely a workout that’s “a little different” but that’s good too.
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