Swings & Core FLOW STRENGTH COMPLEXES. Functional Fitness 0624

FESCH.TV INFORMIERT:

CLASS PLAN.
Movement Focus: Design your style

Mobility: Alignment & Core Prep
Strength: FLOW – COMPLEXES. 7 complexes, 45sec sets, 3 rounds
FOCUS. Using a series of three movements we will build alignment and core strength in a way that will strengthen our cardiovascular system and keep our heart rates up.

WORKOUT FLOW.
EQUIPMENT. A set of light, medium and heavy dumbbells and/or a kettlebell if you have them.

EXERCISES.

Swing guidelines:
Be able to deadlift 3-4x your swing weight – if not yes to this
Do not do if you have current back pain
Do not do if you have had past back pain that you did not specifically rehab

Mobility:
Halos, kneeling windmill, curl -R (1/1 reps)
Halos, kneeling windmill, curl -L
downward dog rocks, beast hover, blast push up, (or single leg bridge, hold hover, to pull over)
Ab flutter feet, leg drop pull over, tricep narrow chest press

Strength:
Dead swings, squat cleans, goblet lunge
Hinge kettle bell switches, row – R/L, single arm deadclean (1/1 reps for complex)
single arm hinge, travel squat, press – R (1/1 reps for complex)
single arm hinge, travel squat, press – L (1/1 reps for complex)

Floor:
Halos, curl -R ( reps for complex)
Halos, curl -L
downward dog rocks, beast hover, blast push up, (or single leg bridge, hold hover, to pull over)
Ab flutter feet, leg drop pull over, tricep chest press