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Movements

Movement: 1/2 Kneeling Overhead Press

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90% of OCR is pulling. If you don’t work the “push” muscles you’re creating imbalance that could lead to injury.

Most running and triathlon strength plans do not include pressing movements which can also lead to muscular imbalances and injury

An overhead press, especially when executed one arm at a time builds strength throughout the shoulder complex and core.

Be sure as you go through this moment that you do not over arch your low back at any point, especially as you are pressing overhead. To help prevent this 1)be aware if your arching your back excessively, perhaps do the movement with your side facing a mirror, 2)every time you press weight overhead “squeeze” the glute of the kneeling leg (the one that’s on the ground)

We recommend 3-4 sets of 8-12 repetitions

CLICK HERE for the video demo

Movement: Single Arm Chest Press on Ball

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This is a great movement to build upper body symmetry and strength. The addition of doing this moment on a swiss ball offers the opportunity to simultaneously work on posterior hip – glute – strength by holding hips elevated throughout the movement, or by flexing and extending the hip in sequence with the press as demonstrated in the video.

For strength and hypertrophy we recommend 3-4 sets of 6-10 reps

For endurance we recommend 3 sets of 12+ reps

CLICK HERE to see the video demo

Movement: KB High Low Chop

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KB stands for “Kettlebell” 🙂

This is one of our favorite movements to build hip & core stability. Be sure as you go through the movement that you breathe and that you keep your hips and lower back braced and locked without movement.

We recommend 3-4 sets of 8-15 repetitions and done as a part of any resistance training session.

CLICK HERE for the video demo

Movement: Kettlebell Rebounding Lateral Lunge

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This is a great movement to develop explosive single leg power as well as working an alternate range of motion in the lateral lunge. Most athletes get stuck in a linear movement pattern “forward run/walk motion” which can lead to muscle imbalances and injury. Use this movement to keep your hips healthy, open, and strong!

For neuromuscular strength/power gains we recommend 4 sets of 4-6 reps

For muscular hypertrophy or to improve endurance we recommend 3-4 sets of 8+ reps

CLICK HERE to see the video demo