What is KinStretch? KinStretch is a movement enhancement system that develops maximum body control, flexibility, and USABLE ranges of motion. KinStretch is much more than stretching. Not only does it open up new ranges of motion for your joints, but it teaches your body how to control the new ranges. This is key. Rather than being an alternative to other forms of exercise, mobility, or flexibility programs, KinStretch is a system that prepares you for all these other things. So if you want to strength train, run, do yoga, etc. then KinStretch will help ensure that your joints can handle the movements and exercises involved in these activities. It will also help maintain and improve joint function for overall […]
10 Jump Lunges (5R/5L) 20 One-Arm Rows (10R/10L) 12 Pushups 30 Sec. Side Plank (:30R/:30L) 20 Lunges (10R/10L) 12 Chair Dips 20 Alternating Single-Leg Hip Bridges (10R/10L) 30 Mountain Climbers (15R/15L) Little or no rest between exercises. Rest 60-90 seconds (more if needed) between rounds. Complete 3 rounds. If you repeat the workout another day try to work up to completing 4 or 5 rounds.
5 Squat Jumps 10 Prisoner Squats 5 Hand Walkouts 25 Jumping Jacks 10 Pushups 20 Reverse Lunges (10R/10L) 10 Burpees 30 Sec. Plank Hold Little or no rest between exercises. Rest 60-90 seconds (more if needed) between rounds. Complete 3 rounds. If you repeat the workout another day try to work up to completing 4 or 5 rounds.
This workout has a little of everything. The idea is that in each pair of exercises the first movement is done as a 5-set ascending ladder, 2 reps up to 10 reps by even numbers. The second exercise is done for 5 reps in between each rung of the ladder of the first exercise. This will force you to rest between sets of the first exercise, as well as add a circuit training “feel” to the workout. Super Set #1 Double Cleans 2-4-6-8-10 Hand walkouts 5 reps between each rung of ladder Super Set #2 Seesaw Press 2-4-6-8-10 (reps are per side) Pullups 5 reps between each rung of ladder Super Set #3 Double Front Squat 2-4-6-8-10 Snatches 5 reps (per […]
A popular idea as of late is the Minimum Effective Dose. I do think this has merit. I remember hearing John Berardi speak about adopting new habits. If you attempt one behavior change your success rate is about 80%. Add one more change simultaneously (a grand total of two things here) and success drops to less than 35%. I believe this idea is mentioned in the book The Power of Less by Leo Babauta. This post is meant simply to provide examples of small changes that could yield significant results. The idea is not to do all of these. Instead only take one (or better yet create your own) and practice it until it is habit. If you think back […]
In kettlebell sport a lifter can compete in the snatch, jerk, long-cycle (clean & jerk), or biathlon (jerk + snatch) events. The lifter has 10 minutes to complete as many repetitions as possible in the event. There are rules surrounding this but that is the basic premise. If you’ve watched Olympic Weightlifting then you understand the goal of completing one repetition with a barbell at a maximum weight to test maximum strength. Kettlebell Sport is a strength endurance sport. So while the weight moved is sub-maximal, strength is still required to move the weight and endurance required to continue moving the weight over a considerable time period. Since I’m often asked why someone would want to participate in such an […]