Autumn Beds

Russian Kettlebell Swing3x Max Reps

After each max attempt complete 20 Hollow Rocks

Handstand Hold 3 minutes, every time you break the hold, 200m Row

Coaches Notes: One of the biggest causes of back pain is an inability to have or maintain a proper neutral spine during movements. Being able to stay connected with a neutral spine during movement does not always come naturally. Cultivating this "hollow" position will make you stronger and able to produce a lot more power through your body. The Hollow Rock is the best movement to teach this position and train the body to get connected and tight. Here is a great video showing the progression to attain a hollow position.