Stretch and Roll Out:
Complete 3-5 rounds of the exercises below. Rest 30 seconds to 1 minute between rounds.
8-12 reps per side Teapots
8-12 reps per side Windmill
20-50ft per side One Side Rack Carry
Stretch and Roll Out:
While you will continually want to go heavier on the windmills and carries, you won’t necessarily want to keep adding weight to the teapots. Make the teapots harder by adding reps.
Teapots – Stand with your feet together or a couple of inches apart. Hold a kettlebell in one hand by your side. Stand up nice and tall. You can place your other hand on your hip. Then slide the kettlebell down your leg, lowering it below your knee. Do not let your chest cave forward. You want to simply hinge to the side. Then pull the kettlebell back up and come to standing. Your arm should stay straight throughout the entire move. Really feel the opposite oblique work to pull you back up. Make sure you stand all the way up. Then repeat until all reps are finished on that side.
Windmill – Beginners will start with no weight or even something balanced on their hand. Advanced lifters will use a kettlebell. Place your hand through the handle and let the weight rest on the back of your forearm. Your feet should be about shoulder width. Turn out the toe of the side that you aren’t going to work to about 45 degrees. Straighten the other arm up toward the ceiling. You are then going to hinge over, driving the butt cheek of the arm that is up out to the side as much as you can. Then you are going to stand back up, keeping the arm straight toward the ceiling the entire time. As you hinge over, use your leg as a guide. Slide your hand down toward the ground. Keep the arm straight up toward the ceiling. Then hinge back up until you are standing nice and tall. You will feel this in your obliques. You will also feel a nice stretch down your hamstring while you feel the glute of the arm raised working.
One Side Rack Carry – Place your hand through the handle and let the weight rest on the back of your forearm. Bring your arm in toward your chest. Your forearm should be right against your chest with your elbow flaring out just a little. Your hand should be around the middle of your chest. Do not let your hand fall out toward your shoulder. Also do not let your elbow flare up as high as your shoulder. Keeping the kettlebell in that racked position, stand up nice and tall. Squeeze your belly button in toward your spine and engage your glutes. Do not lean back or to either side. Fight the desire to lean as you walk 20-50ft. If you don’t have much space, walk around for 15-20 seconds on each side.