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Shawn Farmer Sese

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A day late!

This was yesterday’s workout that got lost in the shuffle of the third day of conference, racing to the airport and a four hour flight!

I took advantage of one last day with the hotel Kettlebells, picked four exercises and set a timer for 10 minutes. This is what happened…….

10 Kettlebell Swings
20 Alternating Shoulder Presses
5 Eccentric focused Single Leg Deadlifts each side
10 Goblet Squats

I made it through about 4 and 1/2 times, and my hamstrings and glutes have a lot to say about it this morning!

Be on the lookout this afternoon for a TKD workout!

-S

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Posted in: April Workout, Kettlebell, Workout

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The best laid plans…..

Get after those glutes!

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“When perfectionism is driving us, shame is riding shotgun and fear is that annoying back seat driver” -Brene Brown . Here’s to failing way more often, because that means I’m taking chances and diving into the uncomfortable 👍🏻

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I never like telling someone to not do an exercise, especially if it’s something they love and it keeps them consistent. But there’s always a few exceptions, particularly if the risk of injury is there or perhaps a progression is needed first. . So since I get asked about burpees all the time and they just don’t seem to ever go away, instead of telling you all the reasons to not do them, I’m sharing a bunch of alternatives today that I think are more fun! . 1️⃣ Broad Jump/ Incline Push-up: Reduces concussion to the wrist, ensures better push-up form and control and the broad jump is a great way to work on power production 2️⃣ 1/4 Turn Broad Jump/ Incline Push-up: Once again, allows for a better wrist angle if you’re limited there, and the turn is a great way to train rotational power 3️⃣ Broad Jump/ Plank Jack: If your wrists are unable to be in that angle, this allows you to work shoulder and core stability dynamically 4️⃣ Broad Jump/ KB Goblet Clean: I’ve posted this before, another great alternative if getting into push-up position isn’t your jam 5️⃣ 1/4 Turn Broad Jump/ KB Goblet Clean: Same as above just brings some rotational power into play 6️⃣ Jump Squat/Push-up/ Step Up Chain: Start at one performing each exercise and ladder up to 5 each round then back down. This one will get the heart rate up if that’s the goal you’re going for! . No matter what you choose when it comes to your workout, always ask yourself what the goal behind the exercise is, know what your capacity is and plan accordingly. Just because an exercise gets programmed for you, doesn’t mean you have to do it, especially if your form is being sacrificed to complete it. There is always a way to make it work safely!

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