Perform each exercise for 15-20 reps each , do 4-6 sets with 30 seconds of rest between sets
Donna's Pro Tips:
Give it time. It take a reasonable amount of time for the body to change. You will see a difference if you stick with it, for most of us noticeable change begins to happen at about 6 weeks. Full results at about 12 weeks. Don't throw in the towel, stay focused.
Get in a kneeling position with your legs staggered and your front knee bent at 90 degrees and your back knee on the floor. Keeping your chest tall, bring your arms up so that your hands are just outside your head. Rotate your torso toward the outside of your front leg. Pause, then return to the starting position.
KETTLEBELL LUNGE PASS:
Holding the kettlebell with both hands at chest level, lunge forward first landing heel first. Be sure you have a wide enough stance so that your front knee does not extend past your toes. Toes should always be facing forward.
"Pass" the weight under the forward leg. Return to standing position. Switch legs.
Think of this as a single arm kettlebell swing with a twist. Stand with your feet a bit wider than hip distance apart. Starting with the kettlebell in your left hand, extend your arm out shoulder height, steading the bottom of the kettlebell with your right hand. Twist to your left side, allowing your right leg to pivot toward your extended arm and kettlebell.
Swing the bell with control towards your center, drop your right hand, keeping your left palm face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body—but not too low (this isn't a squat!). Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged. Remember: The motion should come from the hips, not the arms, as the body returns to standing. Allow the motion of the swing to propel the kettlebell back toward your left side.
This should all feel like one fluid motion. Do one set on one side and switch to the other side for the next set.
Start with a lighter weight so that if it feels easy you can graduate to a heavier weight on the next set once you have a clear sense of the movement.
EQUALIZER SIDE PLANK ABDUCTION:
This is a progression of the side plank abduction. Typically in a side plank abduction you would start in the side plank position with your bottom leg either bent with the knee on the floor or with your bottom leg extended with your foot anchored to the floor, then lifting the top leg as high as possible then lowering it down. Once you've mastered that for a more intense challenge, grab an LTS trainer or use a bench.
You will now do the opposite of the standard abduction, extending the top leg with the foot anchored to the LTS (or bench). Extend and lift your bottom leg to meet with your top leg. Do one set on one side then switch sides for the next set.
DONNA WALKER is a Trainer at Lakeview Athletic Club
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