DanMartin
Total Posts: 20705
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DanMartin
Total Posts: 20705
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The List
While we don't do all of these things all of the time, more often than not, we do.
Waiter's Walk
Goblet Squat
Hip Flexor Stretch Series/with press
Vents
Horizontal Shrug/Crappy Push-Ups/Elbow Rotations
Rosenberg
Downward Dog
Backwards Child
Bird Dog/Horse Stance Series
Get-Ups
Get-Up permutations:
Kalos Sthenos
Rolling 45's
Get-Up Planks
Starfish
Get-Up Sit-Up
Rolling around on the deck
Can Opener
Tactical Frog
One-Leg Deadlift (Hinge Work/Hip Assessment)
Planks
Push-Ups
Swings
Front Squats
Cleans
Presses
Long Press (an under appreciated exercise)
Hanging Knee-Ups/Leg Raises (slow is best)
Bulgarian Goat Belly Swings (a personal favorite)
Snatch...not so much
TRX...not so much
Sprints...not so much
Windmills...not so much
Cecilia Windmills...not so much (best done outdoors!!!)
Renegade Rows...not so much
Farmer's Walks...not so much
Martha Petersen Hip Drills
The Actual Workout(s)*
Brettzel (closer/calmative)
*The following workouts are what we do most often:
1. Bulgarian Goat Belly Swings/Goblet Squat Medley (A true butt buster.)
2. Clean/Front Squat Cardio (Fibonacci Rules!!)
3. Swing/Push-Up combo's (Mix in additional exercises for fun and excitement. For example: Goblet Squats, Farmer's Walks, Leg Raises, etc.. )
4. Clean & Press gauntlets (These suck.)
5. Long Press plus something special...
Many don't understand that the warm-up is pretty extensive and for the most part comprehensive. Doing just the warm-up you would be well served. However, by including a workout, you really can have it all. You just have to pay for it with hard work. (As a general rule-of-thumb, we try to get in at least 300 swings during the warm-up. Any additional swings done during the workout is gravy.)
More to follow. Revisions of the revisions.
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Kevin Lee
Total Posts: 188
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Bretzel stretch video on YouTube.
Link
Dan has your partner push down on your shoulder to increase the twist/stretch.
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Kevin Lee
Total Posts: 188
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Hip flexor stretch w/ press.
Gentilcore has a picture on his blog.
Link
The only difference is that there aren't any benches to elevate your back foot at Coyote Point. Rack the kettlebell, hip flexor stretch, press a few times, hold the kettlebell overhead on the last rep and go deeper into the stretch. Repeat on the other side.
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Kevin Lee
Total Posts: 188
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Kneeling vents
Toes: kneel with your toes on the ground and sit back on your heels to increase the stretch. Try to have all 10 toes touching the ground. Your feet should be at a right angle to the ground with your toes flexed.
Wrists: #1) kneel with the back of your hands on the ground and your fingers pointing towards yourself. Lean forward to apply pressure to your wrists.
#2) kneel with your palms flat on the ground and the base of your palm pointing forward. Fingers should be pointing back towards yourself again. Lean back to apply pressure and attempt to rotate your elbows outward.
Fins: kneel and place the thumb side edge of your hands against the ground to either side of you. The outer edge of your index fingers and your hands (fold the thumbs in) should be making contact with the ground. Lean forward to apply pressure/stretch to the thumb side of your wrists.
Edited by Kevin Lee on 04-07-11 01:26 AM. Reason for edit: No reason given.
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Kevin Lee
Total Posts: 188
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Can Openers
Same thing as a yoga pigeon pose except you're making small movements in the "hot" / tight spots in an effort to "grease" the area and stretch deeper.
Tactical Frog
Same as a frog stretch with small movements back and forth in the "hot" / tight spots in an effort to "grease" the area and stretch deeper & wider.
Link
Rosenberg ("In honor of Mike Rosenberg")
Glide back & forth between a dolphin pose and an elbow supported plank.
Edited by Kevin Lee on 04-07-11 01:38 AM. Reason for edit: No reason given.
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Dan John
Total Posts: 12292
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04-07-11 05:51 PM - Post#685451
This is excellent. I have some things to add, but I will go "line by line," so to speak. Thanks Dan and Kevin.
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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DanMartin
Total Posts: 20705
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04-07-11 06:38 PM - Post#685457
Let me know soonest, I still have some time to edit.
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Dan John
Total Posts: 12292
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04-07-11 08:04 PM - Post#685469
Get Ups:
Rolling 45s
Get Up Planks
Starfish
Rolling on Floor
Get Up Situps
Hip Drills from Martha Peterson
Cecilia Windmills
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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alyssa
Total Posts: 62
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04-07-11 09:53 PM - Post#685479
Great list, DM! A couple of movements I didn't see on the list, but not ones we do often:
Long press
Pistol squats (assisted by TRX)
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Kevin Lee
Total Posts: 188
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Cecilia Windmills
Start in the "1/2 kneeling windmill performed in the get-up" and lower the elbow of your support arm as close to the ground as possible.
If you're as flexible as Cecilia and alyssa, then your entire forearm will be flat on the ground.
J. Savage provided the "1/2 kneeling windmill performed in the get-up" from a previous post.
Edited by Kevin Lee on 04-07-11 09:57 PM. Reason for edit: No reason given.
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Dan John
Total Posts: 12292
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04-08-11 02:10 AM - Post#685492
I like Kevin's definitions.
Bulgarian Goat Belly Swings.
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Dan John
Total Posts: 12292
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04-08-11 12:39 PM - Post#685555
I don't have a problem doing every movement every time, especially if we toss in the twenty swings. I find these workouts to be amazing...life changing.
Next step is to go to a document and organize...is that right, Dan M?
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Tree
Total Posts: 1122
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Maybe this will help? I did this real quick to bring with me to CT....
Edited by Tree on 04-08-11 12:48 PM. Reason for edit: No reason given.
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Dan John
Total Posts: 12292
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04-08-11 01:04 PM - Post#685559
That is a pretty good start, Tree. That looks good.
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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hermoolyness
Total Posts: 3073
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Hey, I do a lot of rolling on the floor with my springer spaniel! Didn't know it counted as exercise. 
Get Ups:
Rolling 45s
Get Up Planks
Starfish
Rolling on Floor
Get Up Situps
Hip Drills from Martha Peterson
Cecilia Windmills
"Powerful you have become. Overhead squats I sense in you." -Gaz/Yoda
I would like to come back as a palo santo tree on the weather side of an island, so that I could be, myself, a perfect witness, and look, mute, and wave my arms. -Annie Dillard |
Edited by hermoolyness on 04-08-11 08:12 PM. Reason for edit: No reason given.
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DanMartin
Total Posts: 20705
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Tree
Total Posts: 1122
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04-11-11 02:37 PM - Post#685891
Thank you so much Dan M (and Kevin) - the list came in handy at HKC and Dan's workshop this past weekend. Of course he naturally sprinkles a lot of this in his talk - but it reminded me to ask a few questions.
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DanMartin
Total Posts: 20705
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Make no mistake, Dan has a rap.
(And I owe him a lot.)
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trickydicky
Total Posts: 48
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04-13-11 05:50 AM - Post#686178
What a great list, thanks for posting.
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SamuelJ
Total Posts: 322
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04-21-11 10:59 PM - Post#687463
I will be making my way to the US this Tuesday to go to the RKC. I've also got a couple of days in San Francisco beforehand, and I'll also be spending some time in Los Angeles afterwards before heading back Down Under. If I'm welcome, I'd love to meet up with the gang if it's on this Wednesday 27th.
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Dan John
Total Posts: 12292
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04-21-11 11:42 PM - Post#687465
We can arrange that...
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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PM
Total Posts: 4
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04-23-11 01:38 AM - Post#687619
My shoulders are still smoked! Thanks for the refresher on the mobility tid bits!
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SamuelJ
Total Posts: 322
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04-24-11 08:18 PM - Post#687766
We can arrange that...
That would be great, thanks Dan.
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Dan John
Total Posts: 12292
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04-24-11 10:10 PM - Post#687770
So, yes, Wednesday. Who is PM?
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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DanMartin
Total Posts: 20705
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04-25-11 08:23 AM - Post#687778
So, yes, Wednesday. Who is PM?
He attended last week with me.
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Dan John
Total Posts: 12292
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04-25-11 09:04 AM - Post#687781
Oh! I'm an idiiot...
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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SamuelJ
Total Posts: 322
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05-03-11 07:20 PM - Post#689072
I'd just like to once again express my gratitude to everyone for the warm welcome and workout last week (alliteration unintended). It was great to meet you all and do some loosening up before the RKC. Thank you so much.
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Dan John
Total Posts: 12292
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05-03-11 08:17 PM - Post#689076
It was great having you there. How did you do?
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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SamuelJ
Total Posts: 322
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05-05-11 01:11 AM - Post#689225
It was great (aside from my snatch test which was ridiculously awful - I blame the cold), and I'm proud to say I'm a newly minted RKC. I had so much fun and met a bunch of great people, and even though right now I'm sitting in my LA hotel room and can't wait to go home... I also can't wait to come back to the States to see you guys again and go to some further RKC events. I get the feeling that a few weeks from now the only things I'm going to remember from my trip are Park Road and the RKC. I've already forgotten everything else I did in San Francisco.
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Dan John
Total Posts: 12292
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05-05-11 12:34 PM - Post#689290
Yes, many tourists say that after training with the "Coyote Point Kettlebell Club," there is little to compare it to here in the USA. We are the Disneyland of Fitness!
Congrats and this was good to hear!
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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blkjss
Total Posts: 2265
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05-25-11 09:14 PM - Post#691924
Yes, many tourists say that after training with the "Coyote Point Kettlebell Club," there is little to compare it to here in the USA. We are the Disneyland of Fitness!
Congrats and this was good to hear!
I will be in San Fran on 22nd of June.
Would you guys welcome a skinny fat long limbs weaklings?
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DanMartin
Total Posts: 20705
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06-01-11 08:59 AM - Post#692571
Yes, many tourists say that after training with the "Coyote Point Kettlebell Club," there is little to compare it to here in the USA. We are the Disneyland of Fitness!
Congrats and this was good to hear!
I will be in San Fran on 22nd of June.
Would you guys welcome a skinny fat long limbs weaklings?
Clearly.
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blkjss
Total Posts: 2265
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Dan John
Total Posts: 12292
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06-02-11 12:55 AM - Post#692668
Park Road fitness. Are we meeting that week, Grandpa?
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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DanMartin
Total Posts: 20705
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06-02-11 01:19 AM - Post#692670
Park Road fitness. Are we meeting that week, Grandpa?
Yes we are.
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blkjss
Total Posts: 2265
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06-06-11 01:29 AM - Post#693123
Can't wait to see you guys when I'm in Cali!
I can bring some awesome raw chocolate to share if it is not too hippy for you guys.
What time would it be (on 22nd June)?
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Dan John
Total Posts: 12292
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06-06-11 03:59 AM - Post#693128
We will probably have to move it until the 23...will that be an issue?
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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blkjss
Total Posts: 2265
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06-06-11 08:04 AM - Post#693145
oh no.... I'm actually fly to portland on 23rd. :-(
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blkjss
Total Posts: 2265
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06-09-11 01:17 AM - Post#693572
So, I'll only be in SF from 20th to 22nd, I guess I will miss the training then.
might go down to TRX HQ for a class instead :-)
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