This is a repost of the DRILLit Kettlebell protocol. Kettlebells provide another excellent tool for building the glue that holds your body together and making sure all of the stabilizer muscles in the nooks and crannies not strengthened from the sagitally-dominant repetitive motion of cycling (which makes you very strong at bike riding, but not much else and will do nothing when the kind man or woman two inches in front of you grabs the brakes, chops you, or hooks you and sends you sprawling to the ground at 30 mph in a crit or on a group ride and puts your general physical preparedness, functional range of motion, and connective tissue to a max strength test with a binary result: broken bones or bumps and scratches that you can stand up and walk away from. It's that important and makes that big of a difference).
Onto the repost, @kevinfranks here you go:
We sit on our asses all Goddamn day most days. Boy, that sucks!
But that's life, kid. HQ has presented a # of ways to get in a badass
functional training session in 16 minutes the past few weeks.
Here's another great one you can do IN YOUR OFFICE.
Cube dwellers will have to sneak off to an empty stairwell, conference room or step
outside for a second to get 'er done. But this should be achievable
for pretty much anyone, anywhere stuck in an office/chair situation
all day.
It takes one piece of equipment--a light kettlebell or dumbbell.
That's it. I do this sequence with a 15 # kettlebell, use whatever you
can manage with perfect form and without destroying yourself--this
isn't a max power workout.
This is a groove greaser that will help
with nerve/muscle fiber recruitment, turning your body on, Functional
Range Of Motion (FROM), and balance while firing up your metabolism
and burning off the birthday cake you politely ate in the break room
at lunch.
It is polite to eat birthday cake, by the way, so please do it. It
won't fucking kill you.
You can do all of these moves in sequence or just a few movements at a
time as you have a spare minute here or there or when you stand up to
take breaks.
If you've got 16 uninterrupted minutes, do it as one fell swoop and
cycle through the movements 10 reps per movement/side until time has
elapsed. Here I'll break it down into three micro sets that comprise
the whole.
SEQUENCE 1
Overhead KB Swing
Alternating one-arm KB Swing
Single arm/single leg Deadlift (chance sides after 10 reps, do 10 reps
on the other side)
SEQUENCE 2
KB Goblet Squat
KB Snatch Right Arm
KB Snatch Left Arm
(NOTE: Check ceiling height before rocking the snatches. The last
thing you want to do is put a hole in the ceiling!)
SEQUENCE 3
KB Halo (swing around the body, catch with other hand in one
continuous movement) Right
KB Halo Left
KB Figure 8 Left (squatting, lace the KB from hand to hand through
your legs in a figure 8 pattern)
KB Figure 8 Right
Got it?
As Kenny Powers would say, fuck yeah.
Live Alive (not on your ass in an office chair).
DRILLit.
www.andrewvontz.com
www.drillit.tv
@vontz
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