Warm-up Exercises

Laying Bridge

Instructions

Start in a supine position with knees bent, feet planted on the floor and arms and relaxed alongside the body. Engage the gluteal muscles to raise the hips to create a neutral position between torso and upper legs.

Purpose

Engages the gluteal muscles to prepare the body for utilising these muscles during movements such as the kettlebell swing.

Plane of Motion

Sagittal

Plank Hold

Instructions

Start in a prone position with toes and hands or forearms in contact with the floor. The hands or elbow (if on forearms) should be directly underneath the shoulders and slightly wider than shoulder width. Head should be held in a neutral position. Engage the quads, gluteals and core to hold the position.

Purpose

Isometrically engages the core to prepare the muscles to perform during the kettlebell exercises.

Plane of Motion

Sagittal

Hip Hinge

Instructions

With a shoulder-wide stance, soften the knees, push the hips backwards and maintain a straight back as you bend at the hips.

To progress, you can perform a single leg deadlift by raising the leg the hand is not in contact with; this will activate the glutes and hamstrings further, although balance and coordination will also be challenged so this may not be suitable for all exercisers.

Purpose

Activate the glutes and mobilise the hamstrings.

Plane of Motion

Sagittal

Squat

Instructions

Stand with feet shoulder width apart, facing forwards with a slight exterior rotation. Whilst keeping the weight over the heels, flex the hip and knees to move the hips slightly posterior and towards the ground. Keep the back straight and knee over the toes throughout the movement. Squat with overhead reach: Extend the arms overhead simultaneously to the flexion of the hip and knees.

Purpose

Squat: Engages and the lower body muscles. Squat with overhead reach: Engages lower body muscles and encourages upper torso mobility.

Plane of Motion

Sagittal

Forward Lunge

Instructions

Stand shoulder width apart with feet facing forward - take one step forward and lower the hips vertically to the ground once the foot is planted on the ground. Torso rotation: Add a torso rotation as the hips are lowered vertically to the ground. Back lunge with chest stretch: In the lunged position slightly lean back and spread the arms in horizontal abduction to stretch the pectorals. Lunge with lateral bend: In the lunged position extend the opposing arm to the front foot and lean torso laterally over the lunged foot. Side lunge: Take a step sideways and lower the hips to add an adductor stretch.

Purpose

To engage and mobilise the muscles of the lower limbs. The alternative lunge movements add an extra dynamic by increasing mobility of the torso or upper torso and also mobilising the adductors during the side lunge.

Plane of Motion

Forward lunge: Sagittal Torso rotation: Sagittal and transverse Back lunge with chest stretch: Sagittal Lunge with lateral bend: Sagittal and frontal Side lunge: Frontal

Downward dog

Instructions

Start the movement in the press up position with a slight flexed knees, push the hips up and aim to bring the heels to the floor. Extend the knees add to the movement and incorporate the lower limbs.

Purpose

Mobilises the upper back muscles, calves, hamstrings, quadriceps, hip flexors and gluteals.

Plane of Motion

Sagittal