Good view of my butt with this warm-up complex at Coach Lew’s gym. Over head diamond push-ups, and Russian lunges. Explosive calisthenics! I’m feeling a lot better after my dead lift, and I have managed to get my workout in every single day this week, yet it’s going to be a challenge this weekend because me and @reinadventures are going camping. I’ll get a brisk 25 mike hike on Saturday but between driving on Friday and Sunday I’ll have to figure something out. Probably do some workouts in the desert. 🌵 #lewnatics#russianlunges#lunges#lifting#calisthenics#plyometrics#judojake#modestopower#turtlearmy#bjj#muaythai#mma#athlete
Walking Double KB Samson Lunge (and its progressions) is one of the best moves for mobile hip flexors and hamstrings, strong butt, stable core, strong upper back, healthy shoulders and killer posture.
Whether you are doing the full double kettlebell version or any of the progressions, these are the technique 'musts':
1) Make looong steps. Longer than standard walking lunge. As long as you can go without leaning forward and while still being able to stand up with control. This will ensure you are using your glutes, stretching your hips and keeping your knees safe.
2) stay upright. This is crucial. Even if you aren't holding weights over your head, maintaining a vertical torso engages your glutes (instead of just your quads), opens your hips and makes you stronger over time.
3) keep your feet parallel to each other. I.e. Do not walk duck-footed. This keeps your balance muscle (gluteus medius) engaged, and protects your knees from injury. Keep your back foot parallel and don't let the heel collapse inwards.
4) go to full depth if possible. Touch the knee to the ground. The more full your range of motion is in this movement, the stronger you will be overall.
Is showing adherence to all of the above. Well done, Audrey!
If you want to be fast and you have never been naturally fast, you have to do something different than everyone else...and different than you have ever done before...something out of the ordinary! Growing up I was a strong, skilled hockey player but I was slow. Through some very difficult but very effective methods, I turned that weakness into a strength. I am proud to say that by the end of my pro career, I was "one of the fast guys"! I am in Phx for the summer working with elite athletes if you want to train in person. Otherwise, I am available for Skype training anywhere in the world. Let me know and let's turn those weaknesses into strengths!