Work the Planks
Warmup: Simple Planking
*Isometric planks serve as a terrific way to warm up the CNS and the core body temp. Feel free to extend these time frames slightly to 45sec. These 3 plank variations hit the anterior core, lateral core, and the posterior chain really well. They also provide 3 different positions as well as rotational movement for the shoulders and therefore make for a great warm up protocol.
Complex – Hip Speed and Shoulder Control:
Today’s Single arm Kettlebell Complex and Challenge:
Both arms build up to a heavy set. Note what loads you got for each arm, and any differences you experience side to side.
*This is a shoulder burner and one that requires a ton of hip speed and scapular control. Push your limits and go for a max on each side if you are feeling good. Otherwise keep it simple and lower load and just work on great positions.