The KettleBell Experience

Foam Roller
Hams / Calves / Quads / IT Bands / Back

Joint Mobility 20 x 1

1 st Column

Neck – left/right	Neck – forward/back	Neck – side/side
Wrist Rotations	Wrist Rotations	Wrist Rotations
Shoulder Circles	Arm Circles	Egyptians
Ankle Mobility	Ankle Mobility	Ankle Mobility
Ankle Circles	Ankle Circles	Ankle Circles
Squats	Squats	Squats
Hula Hoops	Cossacks	Split Switches
Thoracic Exercise 1	Thoracic Exercise 1	Thoracic Exercise 1
Thoracic Exercise 2	Thoracic Exercise 2	Thoracic Exercise 2
Scapula Push Ups	Scapula Push Ups	Scapula Push Ups

Trigger point therapy – still not arrived.

FMS

Active Leg Raise – supported leg raises, curl-ups 10 x 2

Rigged up a band to pull on and activate the abs while doing this today. It makes it harder overall as an exercise but I definitiely had greater range of motion either side on these. In fact I tested after I finished and passed. Still going to stick at it for a while longer though make sure the pattern sticks.

I did the toe touches this morning and was just able to touch my toes, same thing with the curl-ups. Feeling a lot tighter today after all the snatches yesterday.

Did a couple of rotation stretches here and felt some serious cramping in my right lat.

Core Activation
Plank 45 secs

Side plank 30 secs e/s - again cramped lat on right side. Rolled the heck out of it on the roller after.

glute bridges double leg 20 x1 - put towel between legs and squeezed the heck out of it. Def more activation in the glutes. I'm saving the single leg one from dvd to do as a main exercise later. I've tried it before and my thigh just peeled away from my body when I bridge.

Active or static stretches

Hamstring Stretch, Hip Stretch, Shoulder Dislocates.

Foam roller, longer session (about 10 minutes)

Woke up feeling some DOMS and pretty tired. I did some toe touches in the morning and felt a little bit tighter. When it came time to train I decided to take it a little easier and dropped the bodyweight stuff for today - a lot of it overlaps with correctional exercises I do or will be doing later anyway. Coming along OK.