20090925 – 05h30 – Hamstrings
JM & WarmUp
Some core/glute/hamstring work.
Take 2 heavy KB’s (40kg+ for guys, 24kg+ for girls). Place them next to each other and stand over them like you’re gonna do DBL-SW.Now pick up one and lift it over the other (like a leapfrog sideways) and place it in front of the one on the floor.Repeat till you get to the other side of the gym.Then go back again (keep facing the same way so that the other side of your body is leading on the way back). Do this as fast as you can to hit the cardio system at the same time.(picture to follow)
Repeat the process, but this time turn your body perdendicular, so that you lift the KB forwards over the other one. Go to the end, then return, but pull the KB backwards over the other one.(picture to follow)
Repeat again, but keep the KB close to the floor and move it around the other one in an arc using the leading arm (if you are looking from the top).Repeat the other way with the other hand.(picture to follow)
Lean both hands on the ball of the KB and push it along the floor(picture to follow)