Kettlebell Press for Hypertrophy

functionaltraining #MuscleGrowth #FitnessTips

Two ways we can stimulate hypertrophy are through tension and stretch.

The kettlebell floor press to arm bar does both!

How the set looks is:

With a heavy bell
x10 presses

x1 Arm bar with 20-30sec hold

complete at least 3 consecutive sets

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Exercises for Scapulothoracic Rhythm

functionaltraining #RotatorCuff #Underswitch

Try these drills to improve your scapulothoracic rhythm.

Banded Face pull to Y-press
Kettlebell Arm Bar
Underswitch to Downward dog toe touch

To alleviate inappropriate stress on the glenohumeral joint (ball & socket) we need to learn a multitude of ways the scapula and thoracic joint work together to put the rotator cuff in the right place at the right time.

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Double Kettlebell Flow Series || Advanced Moves

These advanced moves will challenge your coordination and your heart rate – practice each movement separately before trying this flow! Try 8 reps of each or 15 seconds of each, with one move flowing into the next: Monkey Cleans Alternating Rotation Overhead Press Rack Side Lunge Glide Seesaw Rows

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Double Kettlebell Flow Series || Advanced AMRAP

Level up your double bell skills with this advanced flow! Try completing this as a 4 – 8 minute AMRAP – 4 reps of each movement, aiming not to let to bells touch the floor! Snatch + Lunge Clean + Rack Squat Overhead Press + Lateral Step High Pulls

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Trendy Hip Drills

Try these three drills to improve the Trendelenburg sign of the hip: Banded hip Iso-integration Single leg RDL to Back step lunge Single-leg weight exchange Single leg Wall RDL The Trendelenburg sign tells us there may be laziness within the glute med of the hip which will show up as a drop when on one leg. To improve the Trendy hip we have to challenge our single-leg stability, both statically and dynamically.

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