Really interesting day – mostly fun even – one of the highlights before class was visiting the really cool no-nonesense studio Leanne Ellington has in Maitland – I may have gotten her hooked on the RKC/HKC style kettlebell swing – we had a blast discussing Primal Move, FMS, and quite honestly geeked out just a heck of a whole lot.
I felt like having a simple class (even though T/Th is usually “advanced”) after all the talk of the power of just good old fashioned kettlebell swings and get ups.
First, a nice thorough Primal Move warm up (or a favorite joint mobility routine). Each participant grabbed a “heavy-ish” kettlebell, and then a kettlebell they could with effort press for reps. We did 3 rounds of the following, all with the strictest of form, everyone is always encouraged to take an active rest break if necessary:
- 30 seconds 2 hand kettlebell swings
- 30 seconds kettlebell military press on the right side
- 30 seconds kettlebell military press on the left side
- 30-40 seconds 1 kettlebell Get Up on the right side
- 30-40 seconds 1 kettlebell Get Up on the left side
- 30 seconds goblet squats
- 30-45 seconds rest
After that and some form discussion, we did a quick 4 minute go:
- 20 seconds 1 hand kettlebell swings right, 10 seconds rest/transition
- 20 seconds 1 hand kettlebell swings left, 10 seconds rest/transition
Some active rest and explanation of the “tuck up” and “hollow position” followed – then you guessed it….
4 minutes total of:
- 20 seconds tuck ups, 10 seconds rest/transition
- 20 seconds hollow position (Kristy calls it dish in the video below), 10 seconds rest/transition
After that we were ever so glad to do some “pump stretches” (thanks Pavel!) and finished up with some extra Primal Move drills mixed in to our cool down.
For those of you in class tonight wondering who to blame for inspiring me to include “tuck ups” in that nasty little ab combo – here’s the lady (Kristy Lee Wilson) to blame:
Leave a Reply