Workout 3 - Awaken Training Series 3.0
By Marcus Filly:
We are coming to you today with a representative workout from Awaken Training Series 3.0. As with the previous two workouts we released to you, we have made some edits to the exercises by changing the loading implement to a kettlebell. What can be done with a dumbbell or barbell can often be done with a kettlebell with equal or more potent stimulus. The emphasis in this session today is primarily upper body pushing. There is some single leg knee flexion work to challenge mobility and hip stability, as well as one of our "intensity" conditioning workouts that is meant to be done as fast as you can with quality movements on the kettlebells. I hear often that people are concerned to push themselves cardiovascularly when doing weight training. The truth is that when the respiratory rate gets elevated and blood pressure is up from moving under fatigue, there are new methods of bracing and core engagement that take place to achieve movements that under a non-fatigue setting wouldn't turn on. It is a great way to add something new to your training periodically.
3 Sets, rest as needed between sets
10-12 WALL FACING HANDSTAND SCAP PUSH-UPS
10m Goblet Duck Walk
10 Kettlebell Windshield Wipers
The warm up above is definitely one that is aimed at some hip and scapular engagement, along with some good rotational core work. Both set you up well for the session ahead.