The KettleBell Experience

Foam Roller

Hams / Calves / Quads / IT Bands / Back

Joint Mobility 20 x 1

2nd 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 – grabbed a tennis ball and did my lats and general areas around my left shoulder. Still no sign of the knobbily S (I've also seen it called the Back Nobber!!!) but I found the tennis ball better than the foam roller.

My knee pain came back for the first since I started doing this - may have been some dodgey Cossacks. Shoulder and back fairing pretty well though...so far.

FMS

Toe Touch – toes up, heels down 10 x 1 - easier than yesterday, getting a little too easy now maybe.

Active Leg Raise – supported leg raises, curl-ups 10 x 2 Band to activate abs makes this exercise more effective for me I think, I've come very close to the wall on the supporting leg.

Plan to test them all again on Monday.

Body Weight

Push Ups 10 x 3 - decline push ups next time.

Horizontal Pull Hold 15 secs x 3 - used a single blue band for assistance. My biceps were really sore before starting and these were agony. Visualizing pulling your elbows into your sides helps though.

Lunges 10 x 2 e/l Pretty easy though I do feel the slight imbalance between left and right I witnessed when testing.

KB Vo2Max Snatches

16kgs x 7 reps for 60 rounds – 420 total reps in 29 mins 45

No problems with the right wrist today, concentrated on keeping it straight at top of each rep. Could have gone on really. Stopped mainly because I was being a bit rough on my hands and was getting bored. Plenty of wind and energy left in the tank.

Core Activation
Plank 45 secs

Side plank 30 secs e/s

glute bridges double leg 20 x1

Active or static stretches

Decompression Hangs, Hamstring Stretch, Hip Stretch, Shoulder Dislocates.

Foam roller + Tennis Ball, longer session (about 10 minutes)

Psst - don't tell anyone, but I quite enjoyed this today!!! Must be getting close to the time to sub in some double hard movements.