Wednesday 12/12/18

Wednesday 12/12/18

Read this: Exercise Wins: Fit Seniors Can Have Hearts That Look 30 Years Younger via NPR
“We saw that people who exercise regularly year after year have better overall health than their sedentary counterparts. These 75-year-olds — men and women — have similar cardiovascular health to a 40- to 45-year-old.”
This is a marathon. You’re in it for the long haul 💪

MVMNT Tumblers for sale: $25! Keep your hot drinks warm in the winter and your water cool in the summer. 🌞

Mark your calendars! 
Come hang out with us next Thursday at Two Birds Taphouse on the square. Meet the rest of the MVMNT community and let’s hang out 👋
To allow time for festivities, on 12/20 and 12/21, we’ve adjusted the schedule. We will have a Functional Fitness class at 5:30pm on 12/20, but there will be NO 6:30pm class on the day of our Holiday Social (12/20). The Friday 6am class on 12/21 will be cancelled as well. Normal schedule resumes at 9am.

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Upper body Strength circuit. 💣 A common fault in new lifters is not using the glutes during pressing movements. With this floor press variation you really can’t help it—the bridge position forces you to start with glute activation before pressing. It also shifts the angle of force to more of a decline bench pattern. 💣 This side press variation eliminates a lot of the proprioceptive weirdness and mobility issues with the true standing side press. Having four points of contact on the floor makes for a very stable platform to practice the side press in isolation. Roll the shoulder blade down toward your hip and in toward your spine, bring the elbow down behind your rib cage, then drive the bell straight up. The idea is to feel the lat loaded like a compressed spring so much that the weight wants to shoot up and away from your trunk. 💣 The side plank helps reinforce this same lat activation awareness. Without engaging the lat of the base arm, the shoulder gets jammed into an uncomfortable and unstable position. 💥💥💥 ——————————————————//————————————————— • • • • • 5x 5 Hip Bridge Floor Press 5 Half Kneeling Windmill Side Press (per side) 10 Side Plank reach through (per side) Rest 60 seconds • • • • • ——————————————————-//————————————————— . . . . . #kettlebellstrength #kettlebelltraining #kettlebellworkout #kettlebells #floorpress #windmill #sidepress #plank #lats #gluteactivation #growth #unconventionaltraining #practice #personaltrainer #coach #kettlebell #physicalculture #mvmntgym

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Warmup
0:00 – 5:00
3 minutes Jump rope or Quick Feet/Jumping Jack Drills
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 17:00
Kettlebell Floor/Side Press Warmup
5/5 Quarter Getups
5/5 Half Kneeling Windmill Side Press
Side Press

Strength
17:00 – 40:00

Levels 2-4

5x
5 Barbell Floor Press
5/5 Kettlebell Side Press
10/10 Side Plank Plate Reach

Level 1

5x
5 Kettlebell Floor Press
5/5 Half Kneeling Windmill Side Press
10/10 Side Plank Plate Reach

Level 0
Follow individual instruction from your coach.

Conditioning
40:00 – 45:00
Movement Practice and Workout Setup

45:00 – 55:00

“Livid”
(10 minute cap)

Levels 2-4
25-20-15-10-5
Box Jumps
Kettlebell Swings

L4 – 32/24
L3 – 28/20
L2 – 24/16

Level 1
5x AFAP
12 Box Jumps
12 Swings

Level 0
per coach’s instructions

57:00 – 60:00
Tabata Squats (3 minutes)
6 sets – 20 seconds max reps followed by 10 seconds of recovery