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","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Start in a hip thrust position with the feet pressing into the ground. 2. Slowly step forward. Take small steps to ensure there is enough time under tension. 3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings. 4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position. 5. Step slowly back to the start position, taking small steps.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Start in a hip thrust position with the feet pressing into the ground. 2. Slowly step forward. Take small steps to ensure there is enough time under tension. 3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings. 4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position. 5. 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","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The major benefit of this movement is it requires a great deal of tension in the quads as its tempo and positions require it. This results in strength and muscle mass gains. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The major benefit of this movement is it requires a great deal of tension in the quads as its tempo and positions require it. This results in strength and muscle mass gains. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Start in an upright position with the dumbbells in hand. 2. Lunge backward, but very slowly, shifting the knee that is connected to the floor forward slightly and creating a lot of tension in the quad. 3. Once you feel like you can no longer move with control or are very close to the floor, plant the back foot and slowly bring the knee to the floor. 4. Return to the starting position with as much control as possible. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Start in an upright position with the dumbbells in hand. 2. Lunge backward, but very slowly, shifting the knee that is connected to the floor forward slightly and creating a lot of tension in the quad. 3. Once you feel like you can no longer move with control or are very close to the floor, plant the back foot and slowly bring the knee to the floor. 4. Return to the starting position with as much control as possible. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The dumbbell quad dominant reverse lunge is an excellent unilateral squatting variation for building strength and muscle in the quads. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The dumbbell quad dominant reverse lunge is an excellent unilateral squatting variation for building strength and muscle in the quads. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"This exercise is one of the go to squatting exercises if you only have access to light loads and want to maintain strength while on vacation. For lifters who don’t have the mobility to perform pistols or skater squats, this is one of the best maintenance squat variations. Beginners will find this extremely difficult so it probably isn’t worth attempting it with them. It can also be a great secondary for advanced individuals. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This exercise is one of the go to squatting exercises if you only have access to light loads and want to maintain strength while on vacation. For lifters who don’t have the mobility to perform pistols or skater squats, this is one of the best maintenance squat variations. Beginners will find this extremely difficult so it probably isn’t worth attempting it with them. It can also be a great secondary for advanced individuals. 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He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio."},"excerpt":{"id":"krLj","type":"rich_text","rich_text":[{"type":"text","text":{"content":"Preparing for skiing physically can be difficult task, especially if you don’t have access to any resistance training equipment and are training at home. Most of the content available to prepare for skiing involves using free weights or access to a gym, so we have curated this list of exercises you can use to prepare for your ski trip while training at home. The resource is for people of all abilities, from beginner too advanced, so let’s dive in and look at the exercises you can use at home to prep for skiing. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Preparing for skiing physically can be difficult task, especially if you don’t have access to any resistance training equipment and are training at home. Most of the content available to prepare for skiing involves using free weights or access to a gym, so we have curated this list of exercises you can use to prepare for your ski trip while training at home. The resource is for people of all abilities, from beginner too advanced, so let’s dive in and look at the exercises you can use at home to prep for skiing. 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The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg. 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The wall support allows beginners to focus on just taking their weight through the single leg rather than having to worry about balance as well in a normal reverse lunge or squat in lunge. Although this exercise can be very effective for those who are beginners, for more intermediate and advanced individuals it will not create enough stimulus at all to create adaptation. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The Wall Supported Squat in Lunge is a great bodyweight variation beginners can use to build their single leg strength, which will be highly beneficial for skiing. The wall support allows beginners to focus on just taking their weight through the single leg rather than having to worry about balance as well in a normal reverse lunge or squat in lunge. Although this exercise can be very effective for those who are beginners, for more intermediate and advanced individuals it will not create enough stimulus at all to create adaptation. ","href":null}]},"archived":false},{"object":"block","id":"0be7835f-dcd0-42cc-83ee-6ad857782de3","parent":{"type":"page_id","page_id":"f458d0e2-5fee-4b89-87f1-b1e54ec5ce65"},"created_time":"2023-06-29T09:34:00.000Z","last_edited_time":"2023-06-29T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Taking large steps. Preventing enough stimulus from being created. 2. Moving too fast. This causes the hips to drop and prevents enough tension to be created in the hamstrings. 3. Not using enough range of motion. The legs should be nearly straight at the end of this movement.\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Taking large steps. Preventing enough stimulus from being created. 2. Moving too fast. This causes the hips to drop and prevents enough tension to be created in the hamstrings. 3. Not using enough range of motion. The legs should be nearly straight at the end of this movement.\",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start in a hip thrust position with the feet pressing into the ground. 2. Slowly step forward. Take small steps to ensure there is enough time under tension. 3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings. 4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position. 5. Step slowly back to the start position, taking small steps.\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start in a hip thrust position with the feet pressing into the ground. 2. Slowly step forward. Take small steps to ensure there is enough time under tension. 3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings. 4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position. 5. Step slowly back to the start position, taking small steps.\",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"Can be used with a variety of populations but mainly with athletes or more advanced general population clients. Repetitions should be kept low (between 5-8) this will allow for a lot of concentration and people performing the movement correctly. If just bodyweight is available then this will be a primary exercise, but if equipment is available then this would typically be used as a secondary exercise. This is a go to vacation or limited equipment exercise for maintaining muscle mass in the hamstrings. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"Can be used with a variety of populations but mainly with athletes or more advanced general population clients. Repetitions should be kept low (between 5-8) this will allow for a lot of concentration and people performing the movement correctly. If just bodyweight is available then this will be a primary exercise, but if equipment is available then this would typically be used as a secondary exercise. This is a go to vacation or limited equipment exercise for maintaining muscle mass in the hamstrings. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"407\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"407\",\"href\":null}]}},\"blocks\":[],\"id\":\"407\",\"name\":\"Hamstring Walk Outs\",\"cues\":\"Use the heels. Only go as far as the hamstrings feel able. Move slowly and deliberately.\",\"type\":\"Secondary\",\"category\":\"Hinge\",\"target\":\"Lower Body\",\"muscles\":[\"Hamstrings\",\"Glutes\"],\"bilateral\":true,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/hamstring_walk_outs.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/hamstring_walk_outs.mp4\",\"equipment\":[],\"volume_bound_upper\":8,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"407\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"7d1da5fd-ff50-4393-bf8b-14339ac3d140","parent":{"type":"page_id","page_id":"f458d0e2-5fee-4b89-87f1-b1e54ec5ce65"},"created_time":"2023-06-29T09:34:00.000Z","last_edited_time":"2023-06-29T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Hamstring Walk Outs are one of the best ways to develop the posterior chain for skiing at home. This is an advanced exercise that should not be attempted by beginners as it is very likely that they will not have the hamstring strength to support their own bodyweight. This exercise should be performed very slowly, taking small incremental steps, spending time on one foot with all the weight going through the single hamstring will create a huge amount of stimulus that even very advanced individuals can find very challenging. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Hamstring Walk Outs are one of the best ways to develop the posterior chain for skiing at home. This is an advanced exercise that should not be attempted by beginners as it is very likely that they will not have the hamstring strength to support their own bodyweight. This exercise should be performed very slowly, taking small incremental steps, spending time on one foot with all the weight going through the single hamstring will create a huge amount of stimulus that even very advanced individuals can find very challenging. ","href":null}]},"archived":false},{"object":"block","id":"f46ece04-58f5-4108-9f04-bdd7a4eaaf13","parent":{"type":"page_id","page_id":"f458d0e2-5fee-4b89-87f1-b1e54ec5ce65"},"created_time":"2023-06-29T09:34:00.000Z","last_edited_time":"2023-06-29T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"346\",\"name\":\"Front and Back Reach\",\"cues\":\"Slight bend in the knee and hip. Gently touch the foot, but do not stabilise. Lean torso forward on the back reach.\",\"type\":\"Tertiary\",\"category\":\"Balance\",\"target\":\"Lower Body\",\"muscles\":[],\"bilateral\":false,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/front_and_back_reach.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/front_and_back_reach.mp4\",\"equipment\":[],\"volume_bound_upper\":10,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"346\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"9a11c74d-04b3-4868-bcd6-29fe9e4e33a0","parent":{"type":"page_id","page_id":"f458d0e2-5fee-4b89-87f1-b1e54ec5ce65"},"created_time":"2023-06-29T09:34:00.000Z","last_edited_time":"2023-06-29T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The Front and Back Reach is a balance exercise design primarily to create adaptation in beginners and intermediate individuals, but can also be a great warm up option for more advanced individuals. For skiing exercises like this are a brilliant way to prepare at home, you’re going to be spending a lot of time on one leg and therefore getting comfortable with this before you leave for your trip can be highly beneficial. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The Front and Back Reach is a balance exercise design primarily to create adaptation in beginners and intermediate individuals, but can also be a great warm up option for more advanced individuals. For skiing exercises like this are a brilliant way to prepare at home, you’re going to be spending a lot of time on one leg and therefore getting comfortable with this before you leave for your trip can be highly beneficial. 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Do not lower the leg so far that your lower back comes off the floor, only go as far as able while holding a good position.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":false,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/deadbugs.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/deadbugs.mp4\",\"equipment\":[],\"volume_bound_upper\":12,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"275\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"c2887d0d-3dd0-438d-8649-b4e5b0837d30","parent":{"type":"page_id","page_id":"f458d0e2-5fee-4b89-87f1-b1e54ec5ce65"},"created_time":"2023-06-29T09:34:00.000Z","last_edited_time":"2023-06-29T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Deadbugs are a great way to develop the muscle of the core while at home, the key point for this exercise is keeping the lower back pressed into the floor. If the lower back is not pressed into the floor then the exercise is not being performed correctly and is not creating an adaptation. Also, do not try and lower the foot and the hand too close to the floor as this will cause a loss of position and lift the lower back from the floor. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Deadbugs are a great way to develop the muscle of the core while at home, the key point for this exercise is keeping the lower back pressed into the floor. If the lower back is not pressed into the floor then the exercise is not being performed correctly and is not creating an adaptation. Also, do not try and lower the foot and the hand too close to the floor as this will cause a loss of position and lift the lower back from the floor. ","href":null}]},"archived":false},{"object":"block","id":"2d20eaf7-30a7-4d2c-990c-2c14d10901f7","parent":{"type":"page_id","page_id":"f458d0e2-5fee-4b89-87f1-b1e54ec5ce65"},"created_time":"2023-06-29T09:34:00.000Z","last_edited_time":"2023-06-29T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Doing a reverse lunge. As its so similar in nature, when it gets difficult it’s very easy to just do a reverse lunge. You have to be very intentional about this exercise and the tempo that is used. 2. Using weights that are too heavy. The position of the knee is very challenging and the amount of tension required is difficult to produce, so start with light loads that are not close to your reverse lunge weights, and build from there. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Doing a reverse lunge. As its so similar in nature, when it gets difficult it’s very easy to just do a reverse lunge. You have to be very intentional about this exercise and the tempo that is used. 2. Using weights that are too heavy. The position of the knee is very challenging and the amount of tension required is difficult to produce, so start with light loads that are not close to your reverse lunge weights, and build from there. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The major benefit of this movement is it requires a great deal of tension in the quads as its tempo and positions require it. This results in strength and muscle mass gains. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The major benefit of this movement is it requires a great deal of tension in the quads as its tempo and positions require it. This results in strength and muscle mass gains. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start in an upright position with the dumbbells in hand. 2. Lunge backward, but very slowly, shifting the knee that is connected to the floor forward slightly and creating a lot of tension in the quad. 3. Once you feel like you can no longer move with control or are very close to the floor, plant the back foot and slowly bring the knee to the floor. 4. Return to the starting position with as much control as possible. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start in an upright position with the dumbbells in hand. 2. Lunge backward, but very slowly, shifting the knee that is connected to the floor forward slightly and creating a lot of tension in the quad. 3. Once you feel like you can no longer move with control or are very close to the floor, plant the back foot and slowly bring the knee to the floor. 4. Return to the starting position with as much control as possible. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The dumbbell quad dominant reverse lunge is an excellent unilateral squatting variation for building strength and muscle in the quads. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The dumbbell quad dominant reverse lunge is an excellent unilateral squatting variation for building strength and muscle in the quads. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercise is one of the go to squatting exercises if you only have access to light loads and want to maintain strength while on vacation. For lifters who don’t have the mobility to perform pistols or skater squats, this is one of the best maintenance squat variations. Beginners will find this extremely difficult so it probably isn’t worth attempting it with them. It can also be a great secondary for advanced individuals. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercise is one of the go to squatting exercises if you only have access to light loads and want to maintain strength while on vacation. For lifters who don’t have the mobility to perform pistols or skater squats, this is one of the best maintenance squat variations. Beginners will find this extremely difficult so it probably isn’t worth attempting it with them. It can also be a great secondary for advanced individuals. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"247\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"247\",\"href\":null}]}},\"blocks\":[],\"id\":\"247\",\"name\":\"DB Quad Dominant Reverse Lunge\",\"cues\":\"Shift the knee forward as you lunge into the front leg. Only touch the back foot to the floor at the very end of the decent. Your torso angle will be slightly different to a traditional lunge in that your chest will be closer to the floor.\",\"type\":\"Primary\",\"category\":\"Squat\",\"target\":\"Lower Body\",\"muscles\":[\"Quadriceps\",\"Glutes\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/db_quad_dominant_reverse_lunge.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/db_quad_dominant_reverse_lunge.mp4\",\"equipment\":[{\"name\":\"Dumbbell\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":2}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"247\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"45545460-ec0e-429d-a202-3c5e31497a39","parent":{"type":"page_id","page_id":"f458d0e2-5fee-4b89-87f1-b1e54ec5ce65"},"created_time":"2023-06-29T09:34:00.000Z","last_edited_time":"2023-06-29T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"DB Quad Dominant Squat in Lunge is an exercise that can be performed at home without dumbbells, which reduces the load yes, but a great deal of stimulus can still be created if you add a strict tempo to the exercise by slowing it down as much as possible. This exercise should be used instead of the wall supported squat in lunges mentions above if you’re a more advanced individual and are looking for more challenging exercises. This is one of the best exercises in your arsenal for strengthening the knee joint and the muscles surrounding it and can be very valuable for those looking to prepare for skiing while at home. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"DB Quad Dominant Squat in Lunge is an exercise that can be performed at home without dumbbells, which reduces the load yes, but a great deal of stimulus can still be created if you add a strict tempo to the exercise by slowing it down as much as possible. This exercise should be used instead of the wall supported squat in lunges mentions above if you’re a more advanced individual and are looking for more challenging exercises. This is one of the best exercises in your arsenal for strengthening the knee joint and the muscles surrounding it and can be very valuable for those looking to prepare for skiing while at home. ","href":null}]},"archived":false},{"object":"block","id":"a2a16c63-5534-40aa-97e5-c315e10c31ec","parent":{"type":"page_id","page_id":"f458d0e2-5fee-4b89-87f1-b1e54ec5ce65"},"created_time":"2023-06-29T09:34:00.000Z","last_edited_time":"2023-06-29T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"898\",\"name\":\"Single Leg Straight Leg Deadlift with Wall Support\",\"cues\":\"Keep the foot furthest away from the wall on the floor. Keep shoulders and hips square, feel the tension in the hamstring. Maintain an arch in the lower back.\",\"type\":\"Secondary\",\"category\":\"Hinge\",\"target\":\"Lower Body\",\"muscles\":[\"Hamstrings\",\"Glutes\"],\"bilateral\":false,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/single_leg_straight_leg_deadlift_with_wall_support.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/single_leg_straight_leg_deadlift_with_wall_support.mp4\",\"equipment\":[],\"volume_bound_upper\":12,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"898\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"9da59723-0a46-4475-b6ab-f34739e4edf0","parent":{"type":"page_id","page_id":"f458d0e2-5fee-4b89-87f1-b1e54ec5ce65"},"created_time":"2023-06-29T09:34:00.000Z","last_edited_time":"2023-06-29T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The Wall Supported Single Arm Straight Leg Deadlift is a great entry point to the hinge movement pattern at home. That doesn’t by any means that this exercise is easy to perform, single leg hinge variations like this one are very challenging to perform with precision. The hardest part about this exercise is keeping the hips square, as you lower your chest to the floor, your body will want to rotate, but you need to use the muscles in your hips and core to control this. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The Wall Supported Single Arm Straight Leg Deadlift is a great entry point to the hinge movement pattern at home. That doesn’t by any means that this exercise is easy to perform, single leg hinge variations like this one are very challenging to perform with precision. The hardest part about this exercise is keeping the hips square, as you lower your chest to the floor, your body will want to rotate, but you need to use the muscles in your hips and core to control this. ","href":null}]},"archived":false},{"object":"block","id":"ae446591-d814-4d96-9b92-81557b86a006","parent":{"type":"page_id","page_id":"f458d0e2-5fee-4b89-87f1-b1e54ec5ce65"},"created_time":"2023-06-29T09:34:00.000Z","last_edited_time":"2023-06-29T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"902\",\"name\":\"Ski Jumps\",\"cues\":\"Find fluidity of movement, use the landing foot and knee to stabilise. Gently touch the foot, but do not stabilise.\",\"type\":\"Tertiary\",\"category\":\"Balance\",\"target\":\"Lower Body\",\"muscles\":[],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/ski_jumps.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/ski_jumps.mp4\",\"equipment\":[],\"volume_bound_upper\":10,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"902\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"1b59515d-b273-44f6-8b8a-3815e3cbdac7","parent":{"type":"page_id","page_id":"f458d0e2-5fee-4b89-87f1-b1e54ec5ce65"},"created_time":"2023-06-29T09:34:00.000Z","last_edited_time":"2023-06-29T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Ski - jumps are more of an advanced exercise for developing both balance and co-ordination. They can be used to great success to develop these two qualities, be sure that you can already comfortable perform both opposite side reaches and front and back reaches before attempting this exercise. If you have trouble stabilising your bodyweight when one foot is staying fixed on the floor then when you add jumping and landing into the mix this exercise is going to be too challenging. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Ski - jumps are more of an advanced exercise for developing both balance and co-ordination. They can be used to great success to develop these two qualities, be sure that you can already comfortable perform both opposite side reaches and front and back reaches before attempting this exercise. If you have trouble stabilising your bodyweight when one foot is staying fixed on the floor then when you add jumping and landing into the mix this exercise is going to be too challenging. ","href":null}]},"archived":false},{"object":"block","id":"964bc060-2f19-4148-a8cd-c8ed5b96722e","parent":{"type":"page_id","page_id":"f458d0e2-5fee-4b89-87f1-b1e54ec5ce65"},"created_time":"2023-06-29T09:34:00.000Z","last_edited_time":"2023-06-29T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"586\",\"name\":\"Long Lever Plank\",\"cues\":\"Elbows are placed further from the feet to create a long level adding difficulty. Ensure you keep hips in line with shoulders.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/long_lever_plank.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/long_lever_plank.mp4\",\"equipment\":[],\"volume_bound_upper\":30,\"volume_bound_lower\":15,\"volume_unit\":\"s\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"586\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"b2890819-3f12-42fd-b733-10cab31f18c1","parent":{"type":"page_id","page_id":"f458d0e2-5fee-4b89-87f1-b1e54ec5ce65"},"created_time":"2023-06-29T09:34:00.000Z","last_edited_time":"2023-06-29T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Long Lever Plank is an advanced version of an anterior core exercise that can be used to develop the abdominals at home. This exercise needs to be done with a posterior pelvic tilt in order to create an adaptation in the pelvis, so make sure that you’re using the right positions while performing this exercise. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Long Lever Plank is an advanced version of an anterior core exercise that can be used to develop the abdominals at home. This exercise needs to be done with a posterior pelvic tilt in order to create an adaptation in the pelvis, so make sure that you’re using the right positions while performing this exercise. ","href":null}]},"archived":false},{"object":"block","id":"3799c71f-7375-4c5a-bdec-b44a841a5eba","parent":{"type":"page_id","page_id":"f458d0e2-5fee-4b89-87f1-b1e54ec5ce65"},"created_time":"2023-06-29T09:34:00.000Z","last_edited_time":"2023-06-29T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"circuit\",\"data\":{\"title\":\"Sample Circuit for Skiing At Home (Beginner)\",\"rounds\":\"3\",\"exercises\":[{\"id\":\"1104\",\"name\":\"Wall Supported Squat in Lunge\",\"cues\":\"Use the wall or rack as guidance. The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg. Torso is slightly forward but stays in a fixed position.\",\"type\":\"Primary\",\"category\":\"Squat\",\"target\":\"Lower Body\",\"muscles\":[\"Quadriceps\",\"Glutes\"],\"bilateral\":false,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/wall_supported_squat_in_lunge.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/wall_supported_squat_in_lunge.mp4\",\"equipment\":[],\"volume_bound_upper\":10,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":null,\"volume\":6},{\"id\":\"356\",\"name\":\"Front Squat\",\"cues\":\"Keep the torso vertical. Keep elbows high but don't exaggerate this. Squat hips towards the floor using your full range of motion.\",\"type\":\"Primary\",\"category\":\"Squat\",\"target\":\"Lower Body\",\"muscles\":[\"Quadriceps\",\"Glutes\"],\"bilateral\":true,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/front_squat.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/front_squat.mp4\",\"equipment\":[{\"name\":\"Barbell\"},{\"name\":\"Rack\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":10,\"volume\":10},{\"id\":\"898\",\"name\":\"Single Leg Straight Leg Deadlift with Wall Support\",\"cues\":\"Keep the foot furthest away from the wall on the floor. Keep shoulders and hips square, feel the tension in the hamstring. Maintain an arch in the lower back.\",\"type\":\"Secondary\",\"category\":\"Hinge\",\"target\":\"Lower Body\",\"muscles\":[\"Hamstrings\",\"Glutes\"],\"bilateral\":false,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/single_leg_straight_leg_deadlift_with_wall_support.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/single_leg_straight_leg_deadlift_with_wall_support.mp4\",\"equipment\":[],\"volume_bound_upper\":12,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":null,\"volume\":8}]}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"circuit\",\n\t\"data\": {\n\t\t\"title\": \"Sample Circuit for Skiing At Home (Beginner)\",\n\t\t\"rounds\": \"3\",\n\t\t\"exercises\": [\n\t\t\t{\n\t\t\t\t\"id\": \"1104\",\n\t\t\t\t\"volume\": 6\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"356\",\n\t\t\t\t\"volume\": 10\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"898\",\n\t\t\t\t\"volume\": 8\n\t\t\t}\n\t\t]\n\t}\n}","href":null}]},"archived":false},{"object":"block","id":"6e9053aa-18d3-4841-a38f-2bad4334c80f","parent":{"type":"page_id","page_id":"f458d0e2-5fee-4b89-87f1-b1e54ec5ce65"},"created_time":"2023-06-29T09:34:00.000Z","last_edited_time":"2023-06-29T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"circuit\",\"data\":{\"title\":\"Sample Circuit for Skiing At Home (Advanced)\",\"rounds\":\"3\",\"exercises\":[{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Taking large steps. Preventing enough stimulus from being created. 2. Moving too fast. This causes the hips to drop and prevents enough tension to be created in the hamstrings. 3. Not using enough range of motion. The legs should be nearly straight at the end of this movement.\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Taking large steps. Preventing enough stimulus from being created. 2. Moving too fast. This causes the hips to drop and prevents enough tension to be created in the hamstrings. 3. Not using enough range of motion. The legs should be nearly straight at the end of this movement.\",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start in a hip thrust position with the feet pressing into the ground. 2. Slowly step forward. Take small steps to ensure there is enough time under tension. 3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings. 4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position. 5. Step slowly back to the start position, taking small steps.\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start in a hip thrust position with the feet pressing into the ground. 2. Slowly step forward. Take small steps to ensure there is enough time under tension. 3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings. 4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position. 5. Step slowly back to the start position, taking small steps.\",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"Can be used with a variety of populations but mainly with athletes or more advanced general population clients. Repetitions should be kept low (between 5-8) this will allow for a lot of concentration and people performing the movement correctly. If just bodyweight is available then this will be a primary exercise, but if equipment is available then this would typically be used as a secondary exercise. This is a go to vacation or limited equipment exercise for maintaining muscle mass in the hamstrings. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"Can be used with a variety of populations but mainly with athletes or more advanced general population clients. Repetitions should be kept low (between 5-8) this will allow for a lot of concentration and people performing the movement correctly. If just bodyweight is available then this will be a primary exercise, but if equipment is available then this would typically be used as a secondary exercise. This is a go to vacation or limited equipment exercise for maintaining muscle mass in the hamstrings. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"407\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"407\",\"href\":null}]}},\"blocks\":[],\"id\":\"407\",\"name\":\"Hamstring Walk Outs\",\"cues\":\"Use the heels. Only go as far as the hamstrings feel able. Move slowly and deliberately.\",\"type\":\"Secondary\",\"category\":\"Hinge\",\"target\":\"Lower Body\",\"muscles\":[\"Hamstrings\",\"Glutes\"],\"bilateral\":true,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/hamstring_walk_outs.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/hamstring_walk_outs.mp4\",\"equipment\":[],\"volume_bound_upper\":8,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":null,\"volume\":6},{\"id\":\"902\",\"name\":\"Ski Jumps\",\"cues\":\"Find fluidity of movement, use the landing foot and knee to stabilise. 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Ensure you keep hips in line with shoulders.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/long_lever_plank.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/long_lever_plank.mp4\",\"equipment\":[],\"volume_bound_upper\":30,\"volume_bound_lower\":15,\"volume_unit\":\"s\",\"intensity_multiplier\":null,\"volume\":45}]}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"circuit\",\n\t\"data\": {\n\t\t\"title\": \"Sample Circuit for Skiing At Home (Advanced)\",\n\t\t\"rounds\": \"3\",\n\t\t\"exercises\": [\n\t\t\t{\n\t\t\t\t\"id\": \"407\",\n\t\t\t\t\"volume\": 6\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"902\",\n\t\t\t\t\"volume\": 5\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"586\",\n\t\t\t\t\"volume\": 45\n\t\t\t}\n\t\t]\n\t}\n}","href":null}]},"archived":false},{"object":"block","id":"18a8c2af-441d-4f93-9c3f-7cbc9ed43fe0","parent":{"type":"page_id","page_id":"f458d0e2-5fee-4b89-87f1-b1e54ec5ce65"},"created_time":"2023-06-29T09:34:00.000Z","last_edited_time":"2023-06-29T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[]},"archived":false},{"object":"block","id":"78fa52ea-b573-4bfd-a13e-62586f7eaf1b","parent":{"type":"page_id","page_id":"f458d0e2-5fee-4b89-87f1-b1e54ec5ce65"},"created_time":"2023-06-29T09:34:00.000Z","last_edited_time":"2023-06-29T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[]},"archived":false}],"contents":[{"text":"The 8 Best Skiing Exercises at Home ","type":"heading_2"},{"text":"Sample Circuit for Skiing At Home (Beginner)","type":"heading_2"},{"text":"Sample Circuit for Skiing At Home (Advanced)","type":"heading_2"}],"readTime":6,"related":[{"id":"ffe9fd14-8d1a-4704-9d58-4fdfc4c54cde","status":{"id":"J%3Dru","type":"select","select":{"id":"51b674ce-1a45-43dc-972c-5a05906f778a","name":"Published","color":"green"}},"exercises":[{"id":"373","name":"Goblet Squat","cues":"Keep the torso angle upright throughout. 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The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg.","type":"Primary","category":"Squat","target":"Lower Body","muscles":["Quadriceps","Glutes"],"bilateral":false,"level":2,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/goblet_squat_in_lunge.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/goblet_squat_in_lunge.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":12,"volume_bound_lower":6,"volume_unit":"x","intensity_multiplier":4},{"id":"280","name":"Deadlift","cues":"Keep your back neutral, reach full extension of the hips and knees and control the weight to the floor. Maintain an arch in the lower back.","type":"Primary","category":"Hinge","target":"Lower Body","muscles":["Hamstrings","Glutes"],"bilateral":true,"level":4,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/deadlift.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/deadlift.mp4","equipment":[{"name":"Barbell"}],"volume_bound_upper":12,"volume_bound_lower":3,"volume_unit":"x","intensity_multiplier":15},{"id":"778","name":"Seated Box Jump","cues":"Land softly and step back down. Focus on generating power fast and using your hands to flow with your momentum.","type":"Power","category":"Squat","target":"Lower Body","muscles":["Quadriceps","Glutes"],"bilateral":true,"level":4,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/seated_box_jump.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/seated_box_jump.mp4","equipment":[{"name":"Box"},{"name":"Bench"}],"volume_bound_upper":5,"volume_bound_lower":3,"volume_unit":"x","intensity_multiplier":null},{"id":"902","name":"Ski Jumps","cues":"Find fluidity of movement, use the landing foot and knee to stabilise. Gently touch the foot, but do not stabilise.","type":"Tertiary","category":"Balance","target":"Lower Body","muscles":[],"bilateral":true,"level":3,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/ski_jumps.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/ski_jumps.mp4","equipment":[],"volume_bound_upper":10,"volume_bound_lower":5,"volume_unit":"x","intensity_multiplier":null},{"content":{"variables":{"id":"MQrv","type":"rich_text","rich_text":[]},"common_mistakes":{"id":"%5CsSb","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Letting the dumbbell move away from the body. Keep the dumbbell close to the body at all times, it should not be underneath the shoulder. 2. Losing the arch in the lower back also known as rounding in the lower back. This will turn the exercise from a hinge to a spinal flexion exercise which is not the goal of the exercise. 3. Trying to touch the floor. This is not possible with this exercise unless you have hyper-mobile hamstrings. Trying to put the dumbbell to the floor will cause the lower back to round as the hamstring will not have enough flexibility. Once you feel a pull on the hamstrings, come back to the starting position. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Letting the dumbbell move away from the body. Keep the dumbbell close to the body at all times, it should not be underneath the shoulder. 2. Losing the arch in the lower back also known as rounding in the lower back. This will turn the exercise from a hinge to a spinal flexion exercise which is not the goal of the exercise. 3. Trying to touch the floor. This is not possible with this exercise unless you have hyper-mobile hamstrings. Trying to put the dumbbell to the floor will cause the lower back to round as the hamstring will not have enough flexibility. Once you feel a pull on the hamstrings, come back to the starting position. ","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The main benefit of this exercise is to build strength in the hamstring and lower back, but it also targets other areas of the posterior chain like the muscles in the glutes. It is a great exercise to transition from the more simple bi-lateral hinging movement pattern to the more complex single leg hinging. Using the wall takes away some of the balance aspects to the exercise and allows us to put emphasis on the hinging movement. This doesn’t by any means make the movement easy technically, keeping the hips inline is a real challenge and requires a lot of intentional thought from even very advanced trainees. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The main benefit of this exercise is to build strength in the hamstring and lower back, but it also targets other areas of the posterior chain like the muscles in the glutes. It is a great exercise to transition from the more simple bi-lateral hinging movement pattern to the more complex single leg hinging. Using the wall takes away some of the balance aspects to the exercise and allows us to put emphasis on the hinging movement. This doesn’t by any means make the movement easy technically, keeping the hips inline is a real challenge and requires a lot of intentional thought from even very advanced trainees. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Place the hand one the wall with the dumbell in the other hand. 2. Lift the leg closest to the wall off the floor and bend the knee and the hip on the leg that is grounded. 3. Hinge at the hips, keeping the back straight and an arch in the lower back. 4. Once you feel a pull in the hamstring return to the starting position. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Place the hand one the wall with the dumbell in the other hand. 2. Lift the leg closest to the wall off the floor and bend the knee and the hip on the leg that is grounded. 3. Hinge at the hips, keeping the back straight and an arch in the lower back. 4. Once you feel a pull in the hamstring return to the starting position. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The DB single leg straight leg deadlift with wall support is one of the best single leg hinging exercises in our exercise library. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The DB single leg straight leg deadlift with wall support is one of the best single leg hinging exercises in our exercise library. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"This exercise shouldn’t be prescribed to those who are not competent bi-lateral hingers. A lot of beginners will really struggle to keep the hips square here even if they have good hinge technique already. Keeping the hips square is the biggest challenge with this exercise so make sure you are queing yourself or your client to do so. This exercise can be used as a primary or a secondary depending on the client and goal of the training programme. If I am programming a heavy bi-lateral lift in the week I will often use this as a secondary to that for an experienced trainee. For an intermediate this may be a great primary for the week. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This exercise shouldn’t be prescribed to those who are not competent bi-lateral hingers. A lot of beginners will really struggle to keep the hips square here even if they have good hinge technique already. Keeping the hips square is the biggest challenge with this exercise so make sure you are queing yourself or your client to do so. This exercise can be used as a primary or a secondary depending on the client and goal of the training programme. If I am programming a heavy bi-lateral lift in the week I will often use this as a secondary to that for an experienced trainee. For an intermediate this may be a great primary for the week. ","href":null}]},"id":{"id":"title","type":"title","title":[{"type":"text","text":{"content":"252","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"252","href":null}]}},"blocks":[],"id":"252","name":"DB Single Leg Straight Leg Deadlift with Wall Support","cues":"Keep shoulders and hips square. Feel the tension in the hamstring. Keep the KB close to the body. 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Do not lower the leg so far that your lower back comes off the floor, only go as far as able while holding a good position.","type":"Core","category":"Anterior Core","target":"Trunk","muscles":["Abdominals"],"bilateral":false,"level":1,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/deadbugs.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/deadbugs.mp4","equipment":[],"volume_bound_upper":12,"volume_bound_lower":6,"volume_unit":"x","intensity_multiplier":null},{"content":{"variables":{"id":"MQrv","type":"rich_text","rich_text":[]},"common_mistakes":{"id":"%5CsSb","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Moving throughout the hold. Get used to the discomfort and stick with it. 2. Locking the elbow or straightening the arm. 3. Resting the kettlebell on the leg, this will create less of a stimulus. If you cannot perform this movement with good technique, reduce the volume or weight being used. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Moving throughout the hold. Get used to the discomfort and stick with it. 2. Locking the elbow or straightening the arm. 3. Resting the kettlebell on the leg, this will create less of a stimulus. If you cannot perform this movement with good technique, reduce the volume or weight being used. ","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The main benefit of the kettlebell suitcase hold is to increase strength and or endurance in the core musculature. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The main benefit of the kettlebell suitcase hold is to increase strength and or endurance in the core musculature. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Find a stable base with the feet in line or slightly wider than the feet. 2. Keep the kettlebell away from the leg with a slight bend in the arm. 3. Keep the shoulders square and in a stable position. 4. Look forward and as the position gets uncomfortable, do not start moving the head into different positions. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Find a stable base with the feet in line or slightly wider than the feet. 2. Keep the kettlebell away from the leg with a slight bend in the arm. 3. Keep the shoulders square and in a stable position. 4. Look forward and as the position gets uncomfortable, do not start moving the head into different positions. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The KB Suitcase Hold is a very effective core exercise that can be used to resist rotation and or lateral flexion. From beginners to advanced, this exercise is a great way to progress your core strength. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The KB Suitcase Hold is a very effective core exercise that can be used to resist rotation and or lateral flexion. From beginners to advanced, this exercise is a great way to progress your core strength. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"These are great for core supersets at the end of sessions or as a secondary movement in a bi-set paired with a strength movement. They can be progressed by adding load or volume through sets and repetitions. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"These are great for core supersets at the end of sessions or as a secondary movement in a bi-set paired with a strength movement. They can be progressed by adding load or volume through sets and repetitions. ","href":null}]},"id":{"id":"title","type":"title","title":[{"type":"text","text":{"content":"519","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"519","href":null}]}},"blocks":[{"object":"block","id":"1d15bcfe-b951-4384-bee6-cd690f56b01b","parent":{"type":"page_id","page_id":"2f1da8cd-8145-4eec-9a81-ee3f1ee8654a"},"created_time":"2024-01-25T10:31:00.000Z","last_edited_time":"2024-01-25T10:31:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Featured In ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Featured In ","href":null}]},"archived":false},{"object":"block","id":"657f5105-bdb5-4ba4-931c-c24c80193a21","parent":{"type":"page_id","page_id":"2f1da8cd-8145-4eec-9a81-ee3f1ee8654a"},"created_time":"2024-01-25T10:32:00.000Z","last_edited_time":"2024-01-25T10:32:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Kettlebell Back Exercises ","link":{"url":"https://programme.app/resources/the-10-best-kettlebell-back-exercises-plus-kettlebell-back-workout"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Kettlebell Back Exercises ","href":"https://programme.app/resources/the-10-best-kettlebell-back-exercises-plus-kettlebell-back-workout"}]},"archived":false},{"object":"block","id":"9f38fbac-fc6b-41d5-8834-96d30ebd238b","parent":{"type":"page_id","page_id":"2f1da8cd-8145-4eec-9a81-ee3f1ee8654a"},"created_time":"2024-01-25T10:32:00.000Z","last_edited_time":"2024-01-25T10:32:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[]},"archived":false}],"id":"519","name":"KB Suitcase Hold","cues":"Keep shoulders and hips square. Have a slight bend in the arm. 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This is why having a strong and endurant lower body can be highly beneficial for recreational skiiers looking to enjoy their week.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Skiing requires both strong knees and quadriceps, being in constant knee flexion for a sustained period of time can be challenging for a lot of people. 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I actually have a friend who had a severe injury while skiing, the doctor said that the gravity of the injury would have been much more severe if he were not in such good physical condition. The often unseen benefits of resistance training, like increased bone density, can have a huge impact not only in day to day life but also when it comes to sports like skiing. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Falling is pretty common when you go on a ski trip, it’s just likely to happen at some point, therefore having strong and resistant lower back will be of great benefit to help deal with these falls. I actually have a friend who had a severe injury while skiing, the doctor said that the gravity of the injury would have been much more severe if he were not in such good physical condition. 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Losing the arch in the lower back also known as rounding in the lower back. This will turn the exercise from a hinge to a spinal flexion exercise which is not the goal of the exercise. 3. Trying to touch the floor. This is not possible with this exercise unless you have hyper-mobile hamstrings. Trying to put the dumbbell to the floor will cause the lower back to round as the hamstring will not have enough flexibility. Once you feel a pull on the hamstrings, come back to the starting position. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of this exercise is to build strength in the hamstring and lower back, but it also targets other areas of the posterior chain like the muscles in the glutes. It is a great exercise to transition from the more simple bi-lateral hinging movement pattern to the more complex single leg hinging. Using the wall takes away some of the balance aspects to the exercise and allows us to put emphasis on the hinging movement. This doesn’t by any means make the movement easy technically, keeping the hips inline is a real challenge and requires a lot of intentional thought from even very advanced trainees. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of this exercise is to build strength in the hamstring and lower back, but it also targets other areas of the posterior chain like the muscles in the glutes. It is a great exercise to transition from the more simple bi-lateral hinging movement pattern to the more complex single leg hinging. Using the wall takes away some of the balance aspects to the exercise and allows us to put emphasis on the hinging movement. This doesn’t by any means make the movement easy technically, keeping the hips inline is a real challenge and requires a lot of intentional thought from even very advanced trainees. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Place the hand one the wall with the dumbell in the other hand. 2. Lift the leg closest to the wall off the floor and bend the knee and the hip on the leg that is grounded. 3. Hinge at the hips, keeping the back straight and an arch in the lower back. 4. Once you feel a pull in the hamstring return to the starting position. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Place the hand one the wall with the dumbell in the other hand. 2. Lift the leg closest to the wall off the floor and bend the knee and the hip on the leg that is grounded. 3. Hinge at the hips, keeping the back straight and an arch in the lower back. 4. Once you feel a pull in the hamstring return to the starting position. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The DB single leg straight leg deadlift with wall support is one of the best single leg hinging exercises in our exercise library. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The DB single leg straight leg deadlift with wall support is one of the best single leg hinging exercises in our exercise library. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercise shouldn’t be prescribed to those who are not competent bi-lateral hingers. A lot of beginners will really struggle to keep the hips square here even if they have good hinge technique already. Keeping the hips square is the biggest challenge with this exercise so make sure you are queing yourself or your client to do so. This exercise can be used as a primary or a secondary depending on the client and goal of the training programme. If I am programming a heavy bi-lateral lift in the week I will often use this as a secondary to that for an experienced trainee. For an intermediate this may be a great primary for the week. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercise shouldn’t be prescribed to those who are not competent bi-lateral hingers. A lot of beginners will really struggle to keep the hips square here even if they have good hinge technique already. Keeping the hips square is the biggest challenge with this exercise so make sure you are queing yourself or your client to do so. This exercise can be used as a primary or a secondary depending on the client and goal of the training programme. If I am programming a heavy bi-lateral lift in the week I will often use this as a secondary to that for an experienced trainee. For an intermediate this may be a great primary for the week. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"252\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"252\",\"href\":null}]}},\"blocks\":[],\"id\":\"252\",\"name\":\"DB Single Leg Straight Leg Deadlift with Wall Support\",\"cues\":\"Keep shoulders and hips square. Feel the tension in the hamstring. Keep the KB close to the body. Stability is more important than weight.\",\"type\":\"Primary\",\"category\":\"Hinge\",\"target\":\"Lower Body\",\"muscles\":[\"Hamstrings\",\"Glutes\"],\"bilateral\":false,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/db_single_leg_straight_leg_deadlift_with_wall_support.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/db_single_leg_straight_leg_deadlift_with_wall_support.mp4\",\"equipment\":[{\"name\":\"Dumbbell\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":4}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"252\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"851f11fa-061f-43b3-b3a5-15ba247bdac6","parent":{"type":"page_id","page_id":"ffe9fd14-8d1a-4704-9d58-4fdfc4c54cde"},"created_time":"2023-10-24T08:48:00.000Z","last_edited_time":"2023-10-24T08:48:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"275\",\"name\":\"Deadbugs\",\"cues\":\"Ensure lower back is pressed into the floor. Do not lower the leg so far that your lower back comes off the floor, only go as far as able while holding a good position.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":false,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/deadbugs.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/deadbugs.mp4\",\"equipment\":[],\"volume_bound_upper\":12,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"275\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"6a1ade88-294c-4f84-9609-0a5ba5b36eec","parent":{"type":"page_id","page_id":"ffe9fd14-8d1a-4704-9d58-4fdfc4c54cde"},"created_time":"2023-10-24T08:48:00.000Z","last_edited_time":"2023-10-24T08:48:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Moving throughout the hold. Get used to the discomfort and stick with it. 2. Locking the elbow or straightening the arm. 3. Resting the kettlebell on the leg, this will create less of a stimulus. If you cannot perform this movement with good technique, reduce the volume or weight being used. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Moving throughout the hold. Get used to the discomfort and stick with it. 2. Locking the elbow or straightening the arm. 3. Resting the kettlebell on the leg, this will create less of a stimulus. If you cannot perform this movement with good technique, reduce the volume or weight being used. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the kettlebell suitcase hold is to increase strength and or endurance in the core musculature. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the kettlebell suitcase hold is to increase strength and or endurance in the core musculature. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Find a stable base with the feet in line or slightly wider than the feet. 2. Keep the kettlebell away from the leg with a slight bend in the arm. 3. Keep the shoulders square and in a stable position. 4. Look forward and as the position gets uncomfortable, do not start moving the head into different positions. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Find a stable base with the feet in line or slightly wider than the feet. 2. Keep the kettlebell away from the leg with a slight bend in the arm. 3. Keep the shoulders square and in a stable position. 4. Look forward and as the position gets uncomfortable, do not start moving the head into different positions. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The KB Suitcase Hold is a very effective core exercise that can be used to resist rotation and or lateral flexion. From beginners to advanced, this exercise is a great way to progress your core strength. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The KB Suitcase Hold is a very effective core exercise that can be used to resist rotation and or lateral flexion. From beginners to advanced, this exercise is a great way to progress your core strength. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"These are great for core supersets at the end of sessions or as a secondary movement in a bi-set paired with a strength movement. They can be progressed by adding load or volume through sets and repetitions. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"These are great for core supersets at the end of sessions or as a secondary movement in a bi-set paired with a strength movement. 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Have a slight bend in the arm. Ensure the spine is straight.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/kb_suitcase_hold.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/kb_suitcase_hold.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":60,\"volume_bound_lower\":10,\"volume_unit\":\"s\",\"intensity_multiplier\":5}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"519\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"33c88092-fb41-43a4-8635-0c2c801c91ce","parent":{"type":"page_id","page_id":"ffe9fd14-8d1a-4704-9d58-4fdfc4c54cde"},"created_time":"2023-10-24T08:48:00.000Z","last_edited_time":"2023-10-24T08:48:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[]},"archived":false}],"contents":[{"text":"Why Physical Preparation Is Important For A Ski Trip","type":"heading_2"},{"text":"Injury Mitigation ","type":"heading_3"},{"text":"Holiday Enjoyment ","type":"heading_3"},{"text":"Technical Progression Unlocked ","type":"heading_3"},{"text":"Physical Characteristics of Skiing ","type":"heading_2"},{"text":"Lower Body Strength and Muscle Endurance ","type":"heading_3"},{"text":"Good Balance ","type":"heading_3"},{"text":"Strong and Resistant Glutes and Lower Back ","type":"heading_3"},{"text":"Core Strength ","type":"heading_3"},{"text":"Powerful Legs Which Can Take Impact ","type":"heading_3"},{"text":"General Endurance ","type":"heading_3"},{"text":"Training Emphasis ","type":"heading_2"},{"text":"Suggested Weekly Training Plan ","type":"heading_2"},{"text":"Session Design Using These Exercises ","type":"heading_2"},{"text":"Session 1 - Full Body Resistance Training ","type":"heading_3"},{"text":"Session 2 - Low Intensity Steady State ","type":"heading_3"},{"text":"Session 3 - Full Body Resistance Training ","type":"heading_3"},{"text":"8 Exercises to Use In Your Skiing Training Plan ","type":"heading_2"}],"readTime":7},{"id":"1d913fae-cb6b-4607-8100-5fb7233f7a10","status":{"id":"J%3Dru","type":"select","select":{"id":"51b674ce-1a45-43dc-972c-5a05906f778a","name":"Published","color":"green"}},"exercises":[{"content":{"variables":{"id":"MQrv","type":"rich_text","rich_text":[]},"common_mistakes":{"id":"%5CsSb","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Doing a reverse lunge. As its so similar in nature, when it gets difficult it’s very easy to just do a reverse lunge. You have to be very intentional about this exercise and the tempo that is used. 2. Using weights that are too heavy. The position of the knee is very challenging and the amount of tension required is difficult to produce, so start with light loads that are not close to your reverse lunge weights, and build from there. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Doing a reverse lunge. As its so similar in nature, when it gets difficult it’s very easy to just do a reverse lunge. You have to be very intentional about this exercise and the tempo that is used. 2. Using weights that are too heavy. The position of the knee is very challenging and the amount of tension required is difficult to produce, so start with light loads that are not close to your reverse lunge weights, and build from there. ","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The major benefit of this movement is it requires a great deal of tension in the quads as its tempo and positions require it. This results in strength and muscle mass gains. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The major benefit of this movement is it requires a great deal of tension in the quads as its tempo and positions require it. This results in strength and muscle mass gains. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Start in an upright position with the dumbbells in hand. 2. Lunge backward, but very slowly, shifting the knee that is connected to the floor forward slightly and creating a lot of tension in the quad. 3. Once you feel like you can no longer move with control or are very close to the floor, plant the back foot and slowly bring the knee to the floor. 4. Return to the starting position with as much control as possible. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Start in an upright position with the dumbbells in hand. 2. Lunge backward, but very slowly, shifting the knee that is connected to the floor forward slightly and creating a lot of tension in the quad. 3. Once you feel like you can no longer move with control or are very close to the floor, plant the back foot and slowly bring the knee to the floor. 4. Return to the starting position with as much control as possible. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The dumbbell quad dominant reverse lunge is an excellent unilateral squatting variation for building strength and muscle in the quads. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The dumbbell quad dominant reverse lunge is an excellent unilateral squatting variation for building strength and muscle in the quads. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"This exercise is one of the go to squatting exercises if you only have access to light loads and want to maintain strength while on vacation. For lifters who don’t have the mobility to perform pistols or skater squats, this is one of the best maintenance squat variations. Beginners will find this extremely difficult so it probably isn’t worth attempting it with them. It can also be a great secondary for advanced individuals. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This exercise is one of the go to squatting exercises if you only have access to light loads and want to maintain strength while on vacation. For lifters who don’t have the mobility to perform pistols or skater squats, this is one of the best maintenance squat variations. Beginners will find this extremely difficult so it probably isn’t worth attempting it with them. It can also be a great secondary for advanced individuals. ","href":null}]},"id":{"id":"title","type":"title","title":[{"type":"text","text":{"content":"247","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"247","href":null}]}},"blocks":[],"id":"247","name":"DB Quad Dominant Reverse Lunge","cues":"Shift the knee forward as you lunge into the front leg. Only touch the back foot to the floor at the very end of the decent. 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Do not stretch the adductors.","type":"Tertiary","category":"Loaded Stretching","target":"Lower Body","muscles":[],"bilateral":true,"level":4,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/adductor_slides.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/adductor_slides.mp4","equipment":[{"name":"Sliders"}],"volume_bound_upper":10,"volume_bound_lower":3,"volume_unit":"x","intensity_multiplier":null},{"id":"50","name":"Assissted Single Leg KB Straight Leg Deadlift","cues":"Keep the shoulders and hips square. Feel the tension in the hamstring. Keep the kettlebell close to the body. 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This is very important for those who are not typically physically active during the year and then take a skiing vacation, being highly sedentary and then jumping into an extreme sport with little preparation is not a good idea, that where resistance training comes in. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Having strong bones, muscles and tendons will help you in a dramatic way mitigate poetical injuries and the severity of an injury if one does occur. This is very important for those who are not typically physically active during the year and then take a skiing vacation, being highly sedentary and then jumping into an extreme sport with little preparation is not a good idea, that where resistance training comes in. ","href":null}]},"archived":false},{"object":"block","id":"ab16da48-d96a-4b67-a628-4cbcd03d35e3","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Improved Performance ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Improved Performance ","href":null}]},"archived":false},{"object":"block","id":"95509aa8-353a-42bc-8130-299d23fb6306","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Through increasing your strength and muscle mass of your lower body you will be able to improve your endurance in difficult positions that arise during skiing. This endurance will enable you to maintain the technique you have already acquired when passing over difficult and uneven terrain. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Through increasing your strength and muscle mass of your lower body you will be able to improve your endurance in difficult positions that arise during skiing. This endurance will enable you to maintain the technique you have already acquired when passing over difficult and uneven terrain. ","href":null}]},"archived":false},{"object":"block","id":"c36595f6-bb4b-4d3b-b73d-35224b3aca04","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Flow ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Flow ","href":null}]},"archived":false},{"object":"block","id":"13f8efec-c959-41cb-9cd7-f3c981247d38","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"People often underestimate this aspect of being very physically competent as a result of physical training, when you are strong and resilient, it is easier to find flow in the activity you’re doing. This is often the reason we enjoy skiing so much in the first place, having confidence in your body and its physical capabilities can actually improve your moment to moment experience of activities like skiing. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"People often underestimate this aspect of being very physically competent as a result of physical training, when you are strong and resilient, it is easier to find flow in the activity you’re doing. This is often the reason we enjoy skiing so much in the first place, having confidence in your body and its physical capabilities can actually improve your moment to moment experience of activities like skiing. ","href":null}]},"archived":false},{"object":"block","id":"e83fc9ee-8466-4d36-9907-16d24dec1c7b","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"How To Use Leg Exercises for Skiing ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"How To Use Leg Exercises for Skiing ","href":null}]},"archived":false},{"object":"block","id":"9fbd1a2b-9805-47fb-b9a5-99b285c2739f","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Strength Training ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Strength Training ","href":null}]},"archived":false},{"object":"block","id":"aedeaa84-01e4-4bbe-aa37-e3525eb626af","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Strength training can be over complicated, strength training involves lifting weights that are heavy (for you) for minimal repetition, usually between 1-5. The amount of sets and repetitions can be changed in multiple different ways, all of which are very effective. Essentially you need to pick an exercise where you want to get stronger, and lift heavy on that exercise. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Strength training can be over complicated, strength training involves lifting weights that are heavy (for you) for minimal repetition, usually between 1-5. The amount of sets and repetitions can be changed in multiple different ways, all of which are very effective. Essentially you need to pick an exercise where you want to get stronger, and lift heavy on that exercise. ","href":null}]},"archived":false},{"object":"block","id":"b9d555f2-e61e-4cf6-83a0-beb164cc1353","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Muscle Gain (Hypertrophy) ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Muscle Gain (Hypertrophy) ","href":null}]},"archived":false},{"object":"block","id":"864df55e-0c5d-457b-aa9f-24e3c29d6add","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Muscle gain is slightly different than strength training in that the weight used is much lighter for higher repetitions, allowing you to generate a great deal of fatigue and create hypertrophic adaptations. This training session is equally as difficult, with repetitions ranging typically from 8-20 at around 50-70% of your 1 repetition max. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Muscle gain is slightly different than strength training in that the weight used is much lighter for higher repetitions, allowing you to generate a great deal of fatigue and create hypertrophic adaptations. This training session is equally as difficult, with repetitions ranging typically from 8-20 at around 50-70% of your 1 repetition max. ","href":null}]},"archived":false},{"object":"block","id":"362a2d21-cc6d-4701-89c1-695f426a78e5","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"The 7 Leg Exercises For Your Skiing Training Programme","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The 7 Leg Exercises For Your Skiing Training Programme","href":null}]},"archived":false},{"object":"block","id":"62d6c6f5-dc22-4bc0-bfbb-72c9da4a5f1a","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Doing a reverse lunge. As its so similar in nature, when it gets difficult it’s very easy to just do a reverse lunge. You have to be very intentional about this exercise and the tempo that is used. 2. Using weights that are too heavy. The position of the knee is very challenging and the amount of tension required is difficult to produce, so start with light loads that are not close to your reverse lunge weights, and build from there. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Doing a reverse lunge. As its so similar in nature, when it gets difficult it’s very easy to just do a reverse lunge. You have to be very intentional about this exercise and the tempo that is used. 2. Using weights that are too heavy. The position of the knee is very challenging and the amount of tension required is difficult to produce, so start with light loads that are not close to your reverse lunge weights, and build from there. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The major benefit of this movement is it requires a great deal of tension in the quads as its tempo and positions require it. This results in strength and muscle mass gains. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The major benefit of this movement is it requires a great deal of tension in the quads as its tempo and positions require it. This results in strength and muscle mass gains. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start in an upright position with the dumbbells in hand. 2. Lunge backward, but very slowly, shifting the knee that is connected to the floor forward slightly and creating a lot of tension in the quad. 3. Once you feel like you can no longer move with control or are very close to the floor, plant the back foot and slowly bring the knee to the floor. 4. Return to the starting position with as much control as possible. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start in an upright position with the dumbbells in hand. 2. Lunge backward, but very slowly, shifting the knee that is connected to the floor forward slightly and creating a lot of tension in the quad. 3. Once you feel like you can no longer move with control or are very close to the floor, plant the back foot and slowly bring the knee to the floor. 4. Return to the starting position with as much control as possible. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The dumbbell quad dominant reverse lunge is an excellent unilateral squatting variation for building strength and muscle in the quads. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The dumbbell quad dominant reverse lunge is an excellent unilateral squatting variation for building strength and muscle in the quads. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercise is one of the go to squatting exercises if you only have access to light loads and want to maintain strength while on vacation. For lifters who don’t have the mobility to perform pistols or skater squats, this is one of the best maintenance squat variations. Beginners will find this extremely difficult so it probably isn’t worth attempting it with them. It can also be a great secondary for advanced individuals. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercise is one of the go to squatting exercises if you only have access to light loads and want to maintain strength while on vacation. For lifters who don’t have the mobility to perform pistols or skater squats, this is one of the best maintenance squat variations. Beginners will find this extremely difficult so it probably isn’t worth attempting it with them. It can also be a great secondary for advanced individuals. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"247\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"247\",\"href\":null}]}},\"blocks\":[],\"id\":\"247\",\"name\":\"DB Quad Dominant Reverse Lunge\",\"cues\":\"Shift the knee forward as you lunge into the front leg. Only touch the back foot to the floor at the very end of the decent. Your torso angle will be slightly different to a traditional lunge in that your chest will be closer to the floor.\",\"type\":\"Primary\",\"category\":\"Squat\",\"target\":\"Lower Body\",\"muscles\":[\"Quadriceps\",\"Glutes\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/db_quad_dominant_reverse_lunge.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/db_quad_dominant_reverse_lunge.mp4\",\"equipment\":[{\"name\":\"Dumbbell\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":2}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"247\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"42299268-318e-46ff-acb5-ecb9dfddcde0","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"DB Quad Dominant Reverse Lunge is one of the most advanced single leg exercises you can use to develop single leg strength. Strengthening the lower body with the db quad dominant reverse lunge is a great way to prepare for skiing, especially as it involves aggressive knee flexion which can often occur when skiing. This exercise is really for those who have experience already with resistance training, beginners will find this variation far too difficult and would be better off using a reverse lunge or a squat in lunge. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"DB Quad Dominant Reverse Lunge is one of the most advanced single leg exercises you can use to develop single leg strength. Strengthening the lower body with the db quad dominant reverse lunge is a great way to prepare for skiing, especially as it involves aggressive knee flexion which can often occur when skiing. This exercise is really for those who have experience already with resistance training, beginners will find this variation far too difficult and would be better off using a reverse lunge or a squat in lunge. ","href":null}]},"archived":false},{"object":"block","id":"42c0e579-b83e-4005-8a2e-0d77d0bbcf01","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"369\",\"name\":\"Goblet Kickstand Pistol Squat\",\"cues\":\"Try and use the front leg as much as able. The back leg will act as support and lift some of the weight. The front knee can move forward here. Keep the torso angle as upright as possible.\",\"type\":\"Secondary\",\"category\":\"Squat\",\"target\":\"Lower Body\",\"muscles\":[\"Quadriceps\",\"Glutes\"],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/goblet_kickstand_pistol_squat.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/goblet_kickstand_pistol_squat.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":3}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"369\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"32acf9a5-ac90-4a21-8b05-d65043ae7cc9","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Goblet Kickstand Squat also takes the knee through aggressive flexion, but is much more beginner friendly. This exercise will allow you to work the single leg without having to worry about maintaining balance due to the stability of the supporting foot, meaning you can put emphasis on load rather than balance. This exercise can very effectively build strength in the knee joint, yet remains simple enough for a relative beginner to perform with technical proficiency. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Goblet Kickstand Squat also takes the knee through aggressive flexion, but is much more beginner friendly. This exercise will allow you to work the single leg without having to worry about maintaining balance due to the stability of the supporting foot, meaning you can put emphasis on load rather than balance. This exercise can very effectively build strength in the knee joint, yet remains simple enough for a relative beginner to perform with technical proficiency. ","href":null}]},"archived":false},{"object":"block","id":"f6d241d5-5182-4ee2-ba21-5d51b7988a28","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"22\",\"name\":\"Adductor Slides\",\"cues\":\"Slide the knees out untill you come close to your end range. Create tension in the adductors and pull the knees back to the start position. Do not stretch the adductors.\",\"type\":\"Tertiary\",\"category\":\"Loaded Stretching\",\"target\":\"Lower Body\",\"muscles\":[],\"bilateral\":true,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/adductor_slides.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/adductor_slides.mp4\",\"equipment\":[{\"name\":\"Sliders\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"22\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"3c40d654-12b2-4159-b49f-d1d712f632fc","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Adductor Slides are a rather niche exercise to add to the list, but I think they are worth a mention. We can see from the previous exercises that single leg squat variations are very effective for skiers. But other more tertiary exercises like adductor slides are brilliant at mitigating injury and developing a well rounded body. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Adductor Slides are a rather niche exercise to add to the list, but I think they are worth a mention. We can see from the previous exercises that single leg squat variations are very effective for skiers. But other more tertiary exercises like adductor slides are brilliant at mitigating injury and developing a well rounded body. ","href":null}]},"archived":false},{"object":"block","id":"66ebfb03-e7b7-4103-9146-f8fe1c3914a0","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"50\",\"name\":\"Assissted Single Leg KB Straight Leg Deadlift\",\"cues\":\"Keep the shoulders and hips square. Feel the tension in the hamstring. Keep the kettlebell close to the body. Maintain an arch in the lower back.\",\"type\":\"Secondary\",\"category\":\"Hinge\",\"target\":\"Lower Body\",\"muscles\":[\"Hamstrings\",\"Glutes\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/assissted_single_leg_kb_straight_leg_deadlift.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/assissted_single_leg_kb_straight_leg_deadlift.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":4}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"50\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"880d3edb-6552-43f0-8181-a0e8b6b5482f","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-07T11:57:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Assisted Single Leg KB Straight Leg Deadlift is an exercise that enable a lot of development of both the hamstring, but also the stabilising muscles in hip. This exercise can be technically difficult, single leg (uni-lateral) hinging is very challenging if you havn’t already mastered the bi-lateral hinge. The key to to try and keep the hips and shoulders in line throughout the entire exercise, this requires a lot of control over the hip stabilising muscles. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Assisted Single Leg KB Straight Leg Deadlift is an exercise that enable a lot of development of both the hamstring, but also the stabilising muscles in hip. This exercise can be technically difficult, single leg (uni-lateral) hinging is very challenging if you havn’t already mastered the bi-lateral hinge. The key to to try and keep the hips and shoulders in line throughout the entire exercise, this requires a lot of control over the hip stabilising muscles. ","href":null}]},"archived":false},{"object":"block","id":"0c286d78-7321-443b-be31-dc2b47f33c7c","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"59\",\"name\":\"Back Squat\",\"cues\":\"Create tension with the hands and breath. Keep the torso as vertical as possible. Use your full range of motion.\",\"type\":\"Primary\",\"category\":\"Squat\",\"target\":\"Lower Body\",\"muscles\":[\"Quadriceps\",\"Glutes\"],\"bilateral\":true,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/back_squat.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/back_squat.mp4\",\"equipment\":[{\"name\":\"Barbell\"},{\"name\":\"Rack\"}],\"volume_bound_upper\":15,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":15}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"59\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"39c81eee-c0e5-4b81-9eaf-5a0c9082d48b","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The Back Squat cannot be left off a list like this, it truly is the best exercise for developing lower body strength. It can take a little while to master the technique of the squat, depending on your starting point, but once your technique is solid and your ready to load some weight onto this exercise, you can see huge gains in strength that other exercises just do not provide. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The Back Squat cannot be left off a list like this, it truly is the best exercise for developing lower body strength. It can take a little while to master the technique of the squat, depending on your starting point, but once your technique is solid and your ready to load some weight onto this exercise, you can see huge gains in strength that other exercises just do not provide. ","href":null}]},"archived":false},{"object":"block","id":"3860f2f7-31b8-47a1-a51c-471615794118","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Not pausing at the top of the rep, and slamming back to the floor. You should be able to control the eccentric part of the exercise, if you cannot then consider using a lower weight. 2. Not extending the hips. Not moving through the full range of motion will prevent you from developing the muscles of the glutes. 3. Loss of hip positioning. If you are not able to maintain a posterior pelvic tilt position throughout it will be very difficult to engage the glutes effectively, focus on positioning rather than weight.  \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Not pausing at the top of the rep, and slamming back to the floor. You should be able to control the eccentric part of the exercise, if you cannot then consider using a lower weight. 2. Not extending the hips. Not moving through the full range of motion will prevent you from developing the muscles of the glutes. 3. Loss of hip positioning. If you are not able to maintain a posterior pelvic tilt position throughout it will be very difficult to engage the glutes effectively, focus on positioning rather than weight.  \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The primary benefit of the barbell hip thrust is its ability to build muscle in the glutes. Most other hip thrust variations do not provide enough stimulus to create an adaptation. However the barbell hip thrust can be loaded with very heavy weights, allowing it to create a good stimulus when performed correctly. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The primary benefit of the barbell hip thrust is its ability to build muscle in the glutes. Most other hip thrust variations do not provide enough stimulus to create an adaptation. However the barbell hip thrust can be loaded with very heavy weights, allowing it to create a good stimulus when performed correctly. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start with the back on a stable bench, with the barbell on the hip crease (ensure you are using a pad when needed). 2. Ensure your hips are in a posterior pelvic tilt position, this will allow for maximal glute engagement. 3. Lift the bar using the glutes, squeezing the glutes as much as able at the top of the repetition. 4. Control the descent towards the floor. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start with the back on a stable bench, with the barbell on the hip crease (ensure you are using a pad when needed). 2. Ensure your hips are in a posterior pelvic tilt position, this will allow for maximal glute engagement. 3. Lift the bar using the glutes, squeezing the glutes as much as able at the top of the repetition. 4. Control the descent towards the floor. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The barbell hip thrust is the most effective glute dominant exercise, meaning it has become one of the most popular exercises. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The barbell hip thrust is the most effective glute dominant exercise, meaning it has become one of the most popular exercises. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The hip thrust can be used for both strength and hypertrophy development of the lower body, particularly the muscles of the glutes. Although it is very effective, it should not be considered a replacement for squats and deadlifts as these are staples of glute development also. It can be tempting to load the hip thrust very heavy very fast, but do not load it so fast that you are no longer able to perform these exercise it control. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The hip thrust can be used for both strength and hypertrophy development of the lower body, particularly the muscles of the glutes. Although it is very effective, it should not be considered a replacement for squats and deadlifts as these are staples of glute development also. It can be tempting to load the hip thrust very heavy very fast, but do not load it so fast that you are no longer able to perform these exercise it control. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"103\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"103\",\"href\":null}]}},\"blocks\":[],\"id\":\"103\",\"name\":\"Barbell Hip Thrust\",\"cues\":\"Make sure you maintain a posterior pelvic tilt throughout. Take time with the set up and find the correct barbell positioning in the crease of the hip. Use a pad to protect the hips.\",\"type\":\"Primary\",\"category\":\"Hip Dominant\",\"target\":\"Lower Body\",\"muscles\":[\"Glutes\"],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/barbell_hip_thrust.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/barbell_hip_thrust.mp4\",\"equipment\":[{\"name\":\"Barbell\"},{\"name\":\"Bench\"}],\"volume_bound_upper\":20,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":10}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"103\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"8da1d1de-47e0-4169-938a-de0543b4751a","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The barbell hip thrust is the most effective exercise for increasing strength and muscle mass in the glutes. The glutes play an important role in skiing so strengthening them will allow you to see the transfer on the slopes. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The barbell hip thrust is the most effective exercise for increasing strength and muscle mass in the glutes. The glutes play an important role in skiing so strengthening them will allow you to see the transfer on the slopes. ","href":null}]},"archived":false},{"object":"block","id":"9846ae5b-dea2-45d5-94b5-afac7949f406","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"280\",\"name\":\"Deadlift\",\"cues\":\"Keep your back neutral, reach full extension of the hips and knees and control the weight to the floor. Maintain an arch in the lower back.\",\"type\":\"Primary\",\"category\":\"Hinge\",\"target\":\"Lower Body\",\"muscles\":[\"Hamstrings\",\"Glutes\"],\"bilateral\":true,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/deadlift.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/deadlift.mp4\",\"equipment\":[{\"name\":\"Barbell\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":15}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"280\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"d50dedf6-1efc-49d0-ad78-5021e1401f27","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The deadlift is very much like the back squat in that it is extremely effective at building posterior chain strength. Skiers rely heavily on their posterior chain muscles (muscles on the backside of the body) for skiing movements, especially when descending slopes or maintaining balance. Deadlifts target and strengthen these muscles, including the glutes, hamstrings, and lower back, which can improve skiers' ability to generate power and maintain stability.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The deadlift is very much like the back squat in that it is extremely effective at building posterior chain strength. Skiers rely heavily on their posterior chain muscles (muscles on the backside of the body) for skiing movements, especially when descending slopes or maintaining balance. Deadlifts target and strengthen these muscles, including the glutes, hamstrings, and lower back, which can improve skiers' ability to generate power and maintain stability.","href":null}]},"archived":false},{"object":"block","id":"7075ef29-575c-48a8-8d45-a65ec57efe95","parent":{"type":"page_id","page_id":"1d913fae-cb6b-4607-8100-5fb7233f7a10"},"created_time":"2023-07-06T13:05:00.000Z","last_edited_time":"2023-07-06T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"circuit\",\"data\":{\"title\":\"Sample Lower Body Circuit for Skiers\",\"rounds\":\"3\",\"exercises\":[{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Doing a reverse lunge. As its so similar in nature, when it gets difficult it’s very easy to just do a reverse lunge. You have to be very intentional about this exercise and the tempo that is used. 2. Using weights that are too heavy. The position of the knee is very challenging and the amount of tension required is difficult to produce, so start with light loads that are not close to your reverse lunge weights, and build from there. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Doing a reverse lunge. As its so similar in nature, when it gets difficult it’s very easy to just do a reverse lunge. You have to be very intentional about this exercise and the tempo that is used. 2. Using weights that are too heavy. The position of the knee is very challenging and the amount of tension required is difficult to produce, so start with light loads that are not close to your reverse lunge weights, and build from there. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The major benefit of this movement is it requires a great deal of tension in the quads as its tempo and positions require it. This results in strength and muscle mass gains. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The major benefit of this movement is it requires a great deal of tension in the quads as its tempo and positions require it. This results in strength and muscle mass gains. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start in an upright position with the dumbbells in hand. 2. Lunge backward, but very slowly, shifting the knee that is connected to the floor forward slightly and creating a lot of tension in the quad. 3. Once you feel like you can no longer move with control or are very close to the floor, plant the back foot and slowly bring the knee to the floor. 4. Return to the starting position with as much control as possible. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start in an upright position with the dumbbells in hand. 2. Lunge backward, but very slowly, shifting the knee that is connected to the floor forward slightly and creating a lot of tension in the quad. 3. Once you feel like you can no longer move with control or are very close to the floor, plant the back foot and slowly bring the knee to the floor. 4. Return to the starting position with as much control as possible. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The dumbbell quad dominant reverse lunge is an excellent unilateral squatting variation for building strength and muscle in the quads. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The dumbbell quad dominant reverse lunge is an excellent unilateral squatting variation for building strength and muscle in the quads. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercise is one of the go to squatting exercises if you only have access to light loads and want to maintain strength while on vacation. For lifters who don’t have the mobility to perform pistols or skater squats, this is one of the best maintenance squat variations. Beginners will find this extremely difficult so it probably isn’t worth attempting it with them. It can also be a great secondary for advanced individuals. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercise is one of the go to squatting exercises if you only have access to light loads and want to maintain strength while on vacation. For lifters who don’t have the mobility to perform pistols or skater squats, this is one of the best maintenance squat variations. Beginners will find this extremely difficult so it probably isn’t worth attempting it with them. It can also be a great secondary for advanced individuals. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"247\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"247\",\"href\":null}]}},\"blocks\":[],\"id\":\"247\",\"name\":\"DB Quad Dominant Reverse Lunge\",\"cues\":\"Shift the knee forward as you lunge into the front leg. Only touch the back foot to the floor at the very end of the decent. Your torso angle will be slightly different to a traditional lunge in that your chest will be closer to the floor.\",\"type\":\"Primary\",\"category\":\"Squat\",\"target\":\"Lower Body\",\"muscles\":[\"Quadriceps\",\"Glutes\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/db_quad_dominant_reverse_lunge.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/db_quad_dominant_reverse_lunge.mp4\",\"equipment\":[{\"name\":\"Dumbbell\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":2,\"volume\":8},{\"id\":\"50\",\"name\":\"Assissted Single Leg KB Straight Leg Deadlift\",\"cues\":\"Keep the shoulders and hips square. Feel the tension in the hamstring. Keep the kettlebell close to the body. Maintain an arch in the lower back.\",\"type\":\"Secondary\",\"category\":\"Hinge\",\"target\":\"Lower Body\",\"muscles\":[\"Hamstrings\",\"Glutes\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/assissted_single_leg_kb_straight_leg_deadlift.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/assissted_single_leg_kb_straight_leg_deadlift.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":4,\"volume\":10},{\"id\":\"22\",\"name\":\"Adductor Slides\",\"cues\":\"Slide the knees out untill you come close to your end range. Create tension in the adductors and pull the knees back to the start position. 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He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio."},"excerpt":{"id":"krLj","type":"rich_text","rich_text":[{"type":"text","text":{"content":"Looking to train your glutes but only have one or two kettlebells to play with? Look no further. Here we have a comprehensive list of kettlebell exercises you can use to train your glutes with a sample monthly training structure and sample workout. Let’s dive in!","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Looking to train your glutes but only have one or two kettlebells to play with? Look no further. Here we have a comprehensive list of kettlebell exercises you can use to train your glutes with a sample monthly training structure and sample workout. 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Consistent Application of Stress","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Consistent Application of Stress","href":null}]},"archived":false},{"object":"block","id":"3e99798c-dd38-4aa7-ad63-8b6b3cf1694e","parent":{"type":"page_id","page_id":"f662179a-3a82-4e62-b069-7fa7b31d04ff"},"created_time":"2022-03-28T08:51:00.000Z","last_edited_time":"2022-03-28T08:51:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Training the glutes is like training any other muscle, it needs consistent stimulation to grow  and or strengthen. As the glutes are a large and powerful muscle group they often require a heavy stimulus to see growth, thankfully kettlebells can provide this stimulus. In order to effectively train the glutes, pick 1-2 of these exercises and perform them once per week with between 3-5 sets each time. This will create enough stimulus to see results. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Training the glutes is like training any other muscle, it needs consistent stimulation to grow  and or strengthen. As the glutes are a large and powerful muscle group they often require a heavy stimulus to see growth, thankfully kettlebells can provide this stimulus. In order to effectively train the glutes, pick 1-2 of these exercises and perform them once per week with between 3-5 sets each time. This will create enough stimulus to see results. ","href":null}]},"archived":false},{"object":"block","id":"acd44791-0327-4731-b4c3-2799cd3b044b","parent":{"type":"page_id","page_id":"f662179a-3a82-4e62-b069-7fa7b31d04ff"},"created_time":"2022-03-28T08:51:00.000Z","last_edited_time":"2022-03-28T08:51:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"2. Progressive Overload","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"2. Progressive Overload","href":null}]},"archived":false},{"object":"block","id":"f243ac73-ab0b-49df-a5f0-91f76594ec28","parent":{"type":"page_id","page_id":"f662179a-3a82-4e62-b069-7fa7b31d04ff"},"created_time":"2022-03-28T08:51:00.000Z","last_edited_time":"2022-03-28T08:51:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Progressively overload the exercise by continuously adding weight over the course of 3-4 weeks, be sure to start at a moderate load to make this achievable. You can also make the exercise more challenging each week by adding repetitions. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Progressively overload the exercise by continuously adding weight over the course of 3-4 weeks, be sure to start at a moderate load to make this achievable. You can also make the exercise more challenging each week by adding repetitions. 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Taking a very narrow stance. This will make it very hard to find balance. Keep your feet hips with apart when the foot is planted and it will be easier to find balance. 2. Keeping the torso angle too upright. This can create an uncomfortable stretch in the hip. 3. Crashing towards the floor. This will risk hurting the knee but will also require a lot less intensional work from the legs. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Taking a very narrow stance. This will make it very hard to find balance. Keep your feet hips with apart when the foot is planted and it will be easier to find balance. 2. Keeping the torso angle too upright. This can create an uncomfortable stretch in the hip. 3. Crashing towards the floor. 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Step backwards to the lunge position and move the knee slowly towards the floor. 3. Keep the torso angle slightly diagonal in order to prevent too much of a stretch at the hips. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start with the kettlebell in a goblet position. 2. Step backwards to the lunge position and move the knee slowly towards the floor. 3. 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For more advanced individuals it will be hard to build top level strength with this exercise as the core and grip of the kettlebell will become the limiting factor. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This can be used to help beginners in their first session, or as a secondary exercise for advanced lifters looking to improve their single leg strength. 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Keep the torso angle as upright as possible.\",\"type\":\"Secondary\",\"category\":\"Squat\",\"target\":\"Lower Body\",\"muscles\":[\"Quadriceps\",\"Glutes\"],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/goblet_kickstand_pistol_squat.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/goblet_kickstand_pistol_squat.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":3}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"369\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"6bb1c003-538b-48c7-a458-672daf3e6db7","parent":{"type":"page_id","page_id":"f662179a-3a82-4e62-b069-7fa7b31d04ff"},"created_time":"2022-03-28T08:51:00.000Z","last_edited_time":"2022-03-28T08:51:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"767\",\"name\":\"Russian KB Swing\",\"cues\":\"Use your hip extension to lift the KB to eye level. 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Taking a very narrow stance. This will make it very hard to find balance. Keep your feet hips with apart when the foot is planted and it will be easier to find balance. 2. Keeping the torso angle too upright. This can create an uncomfortable stretch in the hip. 3. Crashing towards the floor. This will risk hurting the knee but will also require a lot less intensional work from the legs. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Taking a very narrow stance. This will make it very hard to find balance. Keep your feet hips with apart when the foot is planted and it will be easier to find balance. 2. Keeping the torso angle too upright. This can create an uncomfortable stretch in the hip. 3. Crashing towards the floor. 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Step backwards to the lunge position and move the knee slowly towards the floor. 3. Keep the torso angle slightly diagonal in order to prevent too much of a stretch at the hips. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start with the kettlebell in a goblet position. 2. Step backwards to the lunge position and move the knee slowly towards the floor. 3. Keep the torso angle slightly diagonal in order to prevent too much of a stretch at the hips. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The kettlebell goblet reverse lunge is an excellent single leg squat variation that can be used by a wide range of abilities. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The kettlebell goblet reverse lunge is an excellent single leg squat variation that can be used by a wide range of abilities. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This can be used to help beginners in their first session, or as a secondary exercise for advanced lifters looking to improve their single leg strength. For more advanced individuals it will be hard to build top level strength with this exercise as the core and grip of the kettlebell will become the limiting factor. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This can be used to help beginners in their first session, or as a secondary exercise for advanced lifters looking to improve their single leg strength. For more advanced individuals it will be hard to build top level strength with this exercise as the core and grip of the kettlebell will become the limiting factor. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"502\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"502\",\"href\":null}]}},\"blocks\":[],\"id\":\"502\",\"name\":\"KB Goblet Reverse Lunge\",\"cues\":\"Find a stable goblet position before starting. Step backwards into a lunge. Keeping the front knee over the ankle. 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Not pausing at the top of the rep, and slamming back to the floor. You should be able to control the eccentric part of the exercise, if you cannot then consider using a lower weight. 2. Not extending the hips. Not moving through the full range of motion will prevent you from developing the muscles of the glutes. 3. Loss of hip positioning. If you are not able to maintain a posterior pelvic tilt position throughout it will be very difficult to engage the glutes effectively, focus on positioning rather than weight.  \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Not pausing at the top of the rep, and slamming back to the floor. You should be able to control the eccentric part of the exercise, if you cannot then consider using a lower weight. 2. Not extending the hips. Not moving through the full range of motion will prevent you from developing the muscles of the glutes. 3. Loss of hip positioning. If you are not able to maintain a posterior pelvic tilt position throughout it will be very difficult to engage the glutes effectively, focus on positioning rather than weight.  \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The primary benefit of the barbell hip thrust is its ability to build muscle in the glutes. Most other hip thrust variations do not provide enough stimulus to create an adaptation. However the barbell hip thrust can be loaded with very heavy weights, allowing it to create a good stimulus when performed correctly. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The primary benefit of the barbell hip thrust is its ability to build muscle in the glutes. Most other hip thrust variations do not provide enough stimulus to create an adaptation. However the barbell hip thrust can be loaded with very heavy weights, allowing it to create a good stimulus when performed correctly. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start with the back on a stable bench, with the barbell on the hip crease (ensure you are using a pad when needed). 2. Ensure your hips are in a posterior pelvic tilt position, this will allow for maximal glute engagement. 3. Lift the bar using the glutes, squeezing the glutes as much as able at the top of the repetition. 4. Control the descent towards the floor. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start with the back on a stable bench, with the barbell on the hip crease (ensure you are using a pad when needed). 2. Ensure your hips are in a posterior pelvic tilt position, this will allow for maximal glute engagement. 3. Lift the bar using the glutes, squeezing the glutes as much as able at the top of the repetition. 4. Control the descent towards the floor. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The barbell hip thrust is the most effective glute dominant exercise, meaning it has become one of the most popular exercises. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The barbell hip thrust is the most effective glute dominant exercise, meaning it has become one of the most popular exercises. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The hip thrust can be used for both strength and hypertrophy development of the lower body, particularly the muscles of the glutes. Although it is very effective, it should not be considered a replacement for squats and deadlifts as these are staples of glute development also. It can be tempting to load the hip thrust very heavy very fast, but do not load it so fast that you are no longer able to perform these exercise it control. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The hip thrust can be used for both strength and hypertrophy development of the lower body, particularly the muscles of the glutes. Although it is very effective, it should not be considered a replacement for squats and deadlifts as these are staples of glute development also. It can be tempting to load the hip thrust very heavy very fast, but do not load it so fast that you are no longer able to perform these exercise it control. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"103\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"103\",\"href\":null}]}},\"blocks\":[],\"id\":\"103\",\"name\":\"Barbell Hip Thrust\",\"cues\":\"Make sure you maintain a posterior pelvic tilt throughout. Take time with the set up and find the correct barbell positioning in the crease of the hip. Use a pad to protect the hips.\",\"type\":\"Primary\",\"category\":\"Hip Dominant\",\"target\":\"Lower Body\",\"muscles\":[\"Glutes\"],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/barbell_hip_thrust.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/barbell_hip_thrust.mp4\",\"equipment\":[{\"name\":\"Barbell\"},{\"name\":\"Bench\"}],\"volume_bound_upper\":20,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":10}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"103\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"1ca522a3-63cb-449c-9a9e-6b5505cb5f31","parent":{"type":"page_id","page_id":"f662179a-3a82-4e62-b069-7fa7b31d04ff"},"created_time":"2022-03-28T08:51:00.000Z","last_edited_time":"2022-03-28T08:51:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Back placement can be a little difficult for this exercise, if the back is positioned too low or too high on the bench it can be difficult to perform the exercise correctly. 2. Foot placement can also be an issue. If the foot is positioned too close to the hips it will be hard to move through a full range of motion, if its positioned too far from the hips the exercise will put emphasis on the hamstrings not allowing for the desired adaptations in the glutes.  \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Back placement can be a little difficult for this exercise, if the back is positioned too low or too high on the bench it can be difficult to perform the exercise correctly. 2. Foot placement can also be an issue. If the foot is positioned too close to the hips it will be hard to move through a full range of motion, if its positioned too far from the hips the exercise will put emphasis on the hamstrings not allowing for the desired adaptations in the glutes.  \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the chest elevated single leg hip thrust is that is allows a great deal of isolation of the glute muscles and is therefore effective at growing muscle and strength in the glutes. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the chest elevated single leg hip thrust is that is allows a great deal of isolation of the glute muscles and is therefore effective at growing muscle and strength in the glutes. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Put your upper back on the bench, with your arms out wide and also positioned on the bench. 2. Start with both feet on the floor relatively close to the hips as in the video, if they are too far away the exercise will put emphasis on the hamstring and not the glutes. 3. Straighten one leg and take all the weight in the other. 4. Press the foot into the floor and use the muscles in the glutes to lift the hips, pause slightly at the top. 5. Slowly move the hips down towards the floor and find the starting position. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Put your upper back on the bench, with your arms out wide and also positioned on the bench. 2. Start with both feet on the floor relatively close to the hips as in the video, if they are too far away the exercise will put emphasis on the hamstring and not the glutes. 3. Straighten one leg and take all the weight in the other. 4. Press the foot into the floor and use the muscles in the glutes to lift the hips, pause slightly at the top. 5. Slowly move the hips down towards the floor and find the starting position. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The chest elevated single leg hip thrust is one of the best hip dominant exercises to grow the glutes without using an external load. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The chest elevated single leg hip thrust is one of the best hip dominant exercises to grow the glutes without using an external load. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercise is great for both beginners and advanced individuals. As a bodyweight exercise it’s not going to create the mechanical tension required for high levels of hypertrophy for advanced individuals, that does’t take away from its effectiveness as a secondary exercise. For beginners who have mastered the basic body weight hip thrust and have decent body awareness, this can be a great exercise that both strengthens and grows the musculature of the glutes. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercise is great for both beginners and advanced individuals. As a bodyweight exercise it’s not going to create the mechanical tension required for high levels of hypertrophy for advanced individuals, that does’t take away from its effectiveness as a secondary exercise. For beginners who have mastered the basic body weight hip thrust and have decent body awareness, this can be a great exercise that both strengthens and grows the musculature of the glutes. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"175\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"175\",\"href\":null}]}},\"blocks\":[],\"id\":\"175\",\"name\":\"Chest Elevated Single Leg Hip Thrust\",\"cues\":\"Use your elbows to anchor yourself on the bench. Lock the knee of the leg that isnt working. Create as much tension in the glute as possible.\",\"type\":\"Secondary\",\"category\":\"Hip Dominant\",\"target\":\"Lower Body\",\"muscles\":[\"Glutes\"],\"bilateral\":false,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/chest_elevated_single_leg_hip_thrust.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/chest_elevated_single_leg_hip_thrust.mp4\",\"equipment\":[{\"name\":\"Bench\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"175\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"15f74e3d-e9fe-4cfd-9adb-51bdf4f89df9","parent":{"type":"page_id","page_id":"f662179a-3a82-4e62-b069-7fa7b31d04ff"},"created_time":"2022-03-28T08:51:00.000Z","last_edited_time":"2022-03-28T08:51:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"693\",\"name\":\"Quadrupled Banded Extensions\",\"cues\":\"Take your time and do a slight pause at extension, feel the tension in the glutes.\",\"type\":\"Tertiary\",\"category\":\"Hip Dominant\",\"target\":\"Lower Body\",\"muscles\":[\"Glutes\"],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/quadrupled_banded_extensions.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/quadrupled_banded_extensions.mp4\",\"equipment\":[{\"name\":\"Band\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"693\"\n}\n}","href":null}]},"archived":false}],"contents":[{"text":"How To Use Kettlebell Exercises To Train Your Glutes","type":"heading_2"},{"text":"1. Consistent Application of Stress","type":"heading_3"},{"text":"2. Progressive Overload","type":"heading_3"},{"text":"The 9 Best Kettlebell Glute Exercises ","type":"heading_2"},{"text":"Sample Glute Training Superset ","type":"heading_2"},{"text":"Sample Glute Workout Superset","type":"heading_2"},{"text":"More Glute Exercises","type":"heading_3"}],"readTime":4,"related":[{"id":"d94445f8-dbfe-4ae2-840d-6ef1418fdb3e","status":{"id":"J%3Dru","type":"select","select":{"id":"51b674ce-1a45-43dc-972c-5a05906f778a","name":"Published","color":"green"}},"exercises":[],"links":{"id":"TrQc","type":"relation","relation":[{"id":"458534e3-8859-4fca-b237-64403dba9d09"},{"id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"}],"has_more":false},"silo":{"id":"%5Dk%40%3B","type":"select","select":{"id":"2ac5945c-2fe5-495a-b8a1-28848a7e66d7","name":"2.7","color":"yellow"}},"featured":{"id":"d%60~x","type":"checkbox","checkbox":false},"item":{"id":"fqTP","type":"number","number":2},"author":{"name":"Sean Klein","url":"/authors/sean-klein","image":"https://p001.nyc3.digitaloceanspaces.com/site%2Fsean_klein.jpg","signature":"https://p001.nyc3.digitaloceanspaces.com/site%2Fsean-klein-signature.png","bio":"Sean Richard Klein a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio."},"excerpt":{"id":"krLj","type":"rich_text","rich_text":[{"type":"text","text":{"content":"Finding kettlebell exercises that are effective at working the lats can be difficult, especially if you don’t have access to heavier weights to be used as pulling variations. Without a pull up bar it’s impossible to work through the vertical pull variations, that being said there are still some effective kettlebell exercises that are great at developing your pull ups and growing your lats. Let’s take a look at 5 kettlebell lat exercises you can add into your upper-body training. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Finding kettlebell exercises that are effective at working the lats can be difficult, especially if you don’t have access to heavier weights to be used as pulling variations. Without a pull up bar it’s impossible to work through the vertical pull variations, that being said there are still some effective kettlebell exercises that are great at developing your pull ups and growing your lats. Let’s take a look at 5 kettlebell lat exercises you can add into your upper-body training. 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Perform a hip thrust and transition to one leg. Slowly lower the leg and KB in unison. Keep a lot of tension in the glute and core.\",\"type\":\"Secondary\",\"category\":\"Vertical Pull\",\"target\":\"Upper Body\",\"muscles\":[\"Latissimus Dorsi\"],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/single_leg_isometric_glute_bridge_with_kb_lowering.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/single_leg_isometric_glute_bridge_with_kb_lowering.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":6,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":2}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"877\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"8183df72-9162-4e6e-8bff-8bd3b114d8d8","parent":{"type":"page_id","page_id":"d94445f8-dbfe-4ae2-840d-6ef1418fdb3e"},"created_time":"2022-05-23T08:56:00.000Z","last_edited_time":"2022-05-23T08:56:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Moving directly into the starting position. If you move the weights from the floor directly into the starting position it’s likely you will not be able to find a position with a stable and strong back, putting the spine under pressure and creating a lot of fatigue due to inefficiency. 2. Pulling too aggressively and losing position. Only move as fast as you are able to control the movement. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Moving directly into the starting position. If you move the weights from the floor directly into the starting position it’s likely you will not be able to find a position with a stable and strong back, putting the spine under pressure and creating a lot of fatigue due to inefficiency. 2. Pulling too aggressively and losing position. Only move as fast as you are able to control the movement. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The primary benefit of the double kettlebell gorilla row is building muscle in the back muscles and increasing strength in the horizontal pull movement pattern. The secondary benefit of the double kettlebell gorilla row is improvements in core stability due to the work that is required from the lumbar spine. This movement requires a lot of stabilisation from the lumbar spine though this shouldn’t be the limiting factor. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The primary benefit of the double kettlebell gorilla row is building muscle in the back muscles and increasing strength in the horizontal pull movement pattern. The secondary benefit of the double kettlebell gorilla row is improvements in core stability due to the work that is required from the lumbar spine. This movement requires a lot of stabilisation from the lumbar spine though this shouldn’t be the limiting factor. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start with a wide base, with the feet wider than the hips. 2. Deadlift the weight up to the hips, then hinge down to the starting position, this will make maintaining a good hinge position throughout much easier. 3. Pull the kettlebells so that the hands are inline with the belly button. 4. Slowly lower the kettlebells back to the starting position. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start with a wide base, with the feet wider than the hips. 2. Deadlift the weight up to the hips, then hinge down to the starting position, this will make maintaining a good hinge position throughout much easier. 3. Pull the kettlebells so that the hands are inline with the belly button. 4. Slowly lower the kettlebells back to the starting position. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The double kettlebell gorilla row is an excellent horizontal pulling variation, especially for those with kettlebell only set ups. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The double kettlebell gorilla row is an excellent horizontal pulling variation, especially for those with kettlebell only set ups. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This can be used as a primary or a secondary, it really depends which equipment set up you have. If you have a barbell this is probably more suited to being a secondary. This should be used to perform high volume reps in the horizontal pulling movement pattern. It’s great for athletes and general population trainees but may not be very suitable for bodybuilders as so much core stabilisation is required. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This can be used as a primary or a secondary, it really depends which equipment set up you have. If you have a barbell this is probably more suited to being a secondary. This should be used to perform high volume reps in the horizontal pulling movement pattern. It’s great for athletes and general population trainees but may not be very suitable for bodybuilders as so much core stabilisation is required. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"291\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"291\",\"href\":null}]}},\"blocks\":[],\"id\":\"291\",\"name\":\"Double KB Gorilla Row\",\"cues\":\"Maintain an arch in the lower back. Keep shoulders and hips square. 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Keep an arch in the lower back and tension in the hamstrings. Don't use any momentum. 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","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" and only have a kettlebell then read through our article linked above. ","href":null}]},"archived":false}],"contents":[{"text":"The 5 Kettlebell Lat Exercises To Add To Your Upper-body Workouts","type":"heading_2"},{"text":"Other Back Exercises ","type":"heading_3"}],"readTime":2},{"id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d","status":{"id":"J%3Dru","type":"select","select":{"id":"51b674ce-1a45-43dc-972c-5a05906f778a","name":"Published","color":"green"}},"exercises":[{"content":{"variables":{"id":"MQrv","type":"rich_text","rich_text":[]},"common_mistakes":{"id":"%5CsSb","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Not deadlifting the weight to the hips. This will make finding a good starting position far more challenging. Deadlift the weight will give you context of when you need to stop. 2. Rounding the back. Holding an arch in the lower back will become challenging but it is important you don’t get sloppy and you maintain this position. 3. Rotating the shoulders. The shoulders should stay square at all times, make sure they do not rotate as you pull.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Not deadlifting the weight to the hips. This will make finding a good starting position far more challenging. Deadlift the weight will give you context of when you need to stop. 2. Rounding the back. Holding an arch in the lower back will become challenging but it is important you don’t get sloppy and you maintain this position. 3. Rotating the shoulders. The shoulders should stay square at all times, make sure they do not rotate as you pull.","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"It is excellent at working both pulling strength and lumbar stability. The uni-lateral pull element mixed with the static hold makes this a complete exercise, working the upper back, lower back and the entire posterior chain and core musculature. This exercise is primarily for more advanced individuals who have mastered the hinge technique and can hold this position without generating too much fatigue. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"It is excellent at working both pulling strength and lumbar stability. The uni-lateral pull element mixed with the static hold makes this a complete exercise, working the upper back, lower back and the entire posterior chain and core musculature. This exercise is primarily for more advanced individuals who have mastered the hinge technique and can hold this position without generating too much fatigue. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Deadlift the weights to the hips as you would in a wide stance kettlebell deadlift. 2. Bend at the knees and hips, lowering the kettlebells so they are just hovering above the floor. It is important that you do not lower them too far as this will force you to round at the back at take all the weight of the kettlebells through the spine. 3. Pull one kettlebell so that the hand is inline with the belly button, while keeping the other fixed in the starting position. 4. Lower the weight back to the starting position and alternate to the other side. Perform the prescribed amount of repetitions. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Deadlift the weights to the hips as you would in a wide stance kettlebell deadlift. 2. Bend at the knees and hips, lowering the kettlebells so they are just hovering above the floor. It is important that you do not lower them too far as this will force you to round at the back at take all the weight of the kettlebells through the spine. 3. Pull one kettlebell so that the hand is inline with the belly button, while keeping the other fixed in the starting position. 4. Lower the weight back to the starting position and alternate to the other side. Perform the prescribed amount of repetitions. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The alternating gorilla row is one of the most technically and positionally difficult horizontal pull variations available with a kettlebell. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The alternating gorilla row is one of the most technically and positionally difficult horizontal pull variations available with a kettlebell. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"This exercise will seem easy for seasoned lifters, but for intermediate level trainees it can be too technically challenging depending on the ability of the individual to hinge at the hips. If you do not have a good hinge technique and endurance in the lower back this exercise can get very ugly very quickly, so do not attempt it if you or your client has a poor hinge technique. Although it is a uni-lateral lift, this can still be a primary exercise for advanced individuals, if you can deadlift 2.5+ x your bodyweight holding the KB in place will be of a minor inconvenience compared to the fatigue generated from pulling. You will not be able to load it as you would a barbell bent over row, but you can still generate a great deal of volume. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This exercise will seem easy for seasoned lifters, but for intermediate level trainees it can be too technically challenging depending on the ability of the individual to hinge at the hips. If you do not have a good hinge technique and endurance in the lower back this exercise can get very ugly very quickly, so do not attempt it if you or your client has a poor hinge technique. Although it is a uni-lateral lift, this can still be a primary exercise for advanced individuals, if you can deadlift 2.5+ x your bodyweight holding the KB in place will be of a minor inconvenience compared to the fatigue generated from pulling. You will not be able to load it as you would a barbell bent over row, but you can still generate a great deal of volume. 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Keep shoulders and hips square. Pull slowly with control.","type":"Secondary","category":"Horizontal Pull","target":"Upper Body","muscles":["Rhomboids","Trapezius","Latissimus Dorsi"],"bilateral":false,"level":3,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/alternating_gorilla_row.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/alternating_gorilla_row.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":10,"volume_bound_lower":5,"volume_unit":"x","intensity_multiplier":4},{"id":"50","name":"Assissted Single Leg KB Straight Leg Deadlift","cues":"Keep the shoulders and hips square. Feel the tension in the hamstring. Keep the kettlebell close to the body. 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Pulling too aggressively and losing position. Only move as fast as you are able to control the movement. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Moving directly into the starting position. If you move the weights from the floor directly into the starting position it’s likely you will not be able to find a position with a stable and strong back, putting the spine under pressure and creating a lot of fatigue due to inefficiency. 2. Pulling too aggressively and losing position. Only move as fast as you are able to control the movement. ","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The primary benefit of the double kettlebell gorilla row is building muscle in the back muscles and increasing strength in the horizontal pull movement pattern. The secondary benefit of the double kettlebell gorilla row is improvements in core stability due to the work that is required from the lumbar spine. This movement requires a lot of stabilisation from the lumbar spine though this shouldn’t be the limiting factor. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The primary benefit of the double kettlebell gorilla row is building muscle in the back muscles and increasing strength in the horizontal pull movement pattern. The secondary benefit of the double kettlebell gorilla row is improvements in core stability due to the work that is required from the lumbar spine. This movement requires a lot of stabilisation from the lumbar spine though this shouldn’t be the limiting factor. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Start with a wide base, with the feet wider than the hips. 2. Deadlift the weight up to the hips, then hinge down to the starting position, this will make maintaining a good hinge position throughout much easier. 3. Pull the kettlebells so that the hands are inline with the belly button. 4. Slowly lower the kettlebells back to the starting position. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Start with a wide base, with the feet wider than the hips. 2. Deadlift the weight up to the hips, then hinge down to the starting position, this will make maintaining a good hinge position throughout much easier. 3. Pull the kettlebells so that the hands are inline with the belly button. 4. Slowly lower the kettlebells back to the starting position. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The double kettlebell gorilla row is an excellent horizontal pulling variation, especially for those with kettlebell only set ups. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The double kettlebell gorilla row is an excellent horizontal pulling variation, especially for those with kettlebell only set ups. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"This can be used as a primary or a secondary, it really depends which equipment set up you have. If you have a barbell this is probably more suited to being a secondary. This should be used to perform high volume reps in the horizontal pulling movement pattern. It’s great for athletes and general population trainees but may not be very suitable for bodybuilders as so much core stabilisation is required. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This can be used as a primary or a secondary, it really depends which equipment set up you have. If you have a barbell this is probably more suited to being a secondary. This should be used to perform high volume reps in the horizontal pulling movement pattern. It’s great for athletes and general population trainees but may not be very suitable for bodybuilders as so much core stabilisation is required. ","href":null}]},"id":{"id":"title","type":"title","title":[{"type":"text","text":{"content":"291","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"291","href":null}]}},"blocks":[],"id":"291","name":"Double KB Gorilla Row","cues":"Maintain an arch in the lower back. Keep shoulders and hips square. Pull slowly with control keeping the elbows close to the body.","type":"Primary","category":"Horizontal Pull","target":"Upper Body","muscles":["Rhomboids","Trapezius","Latissimus Dorsi"],"bilateral":true,"level":3,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/double_kb_gorilla_row.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/double_kb_gorilla_row.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":18,"volume_bound_lower":10,"volume_unit":"x","intensity_multiplier":4},{"id":"479","name":"KB Bent Over Row","cues":"Don't use any momentum. Keep chest as horizontal as possible. Do not flare out the elbows.","type":"Primary","category":"Horizontal Pull","target":"Upper Body","muscles":["Rhomboids","Trapezius","Latissimus Dorsi"],"bilateral":true,"level":3,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/kb_bent_over_row.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/kb_bent_over_row.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":15,"volume_bound_lower":6,"volume_unit":"x","intensity_multiplier":4},{"id":"485","name":"KB Crush Grip Bent Over Row","cues":"Hold the KB in a position you find comfortable. Keep an arch in the lower back and tension in the hamstrings. Don't use any momentum. Pull the weight slowly to your belly button.","type":"Secondary","category":"Horizontal Pull","target":"Upper Body","muscles":["Rhomboids","Trapezius","Latissimus Dorsi"],"bilateral":true,"level":3,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/kb_crush_grip_bent_over_row.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/kb_crush_grip_bent_over_row.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":20,"volume_bound_lower":6,"volume_unit":"x","intensity_multiplier":4},{"id":"489","name":"KB Deadlift","cues":"Bend at the knee and the hips, folding into the hip crease. Use the hamstrings and lower back. Keep a neutral spine throughout. 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Use the back leg in a kickstand as a guide, remain on your toes.","type":"Secondary","category":"Hinge","target":"Lower Body","muscles":["Hamstrings","Glutes"],"bilateral":false,"level":3,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/kb_staggered_stance_straight_leg_deadlift.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/kb_staggered_stance_straight_leg_deadlift.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":12,"volume_bound_lower":6,"volume_unit":"x","intensity_multiplier":4},{"content":{"variables":{"id":"MQrv","type":"rich_text","rich_text":[]},"common_mistakes":{"id":"%5CsSb","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Rotating the shoulders. A lot part of this movement is keeping the shoulders in a fixed position as the kettlebell pulls you, if you let them rotate your performing this movement incorrectly. 2. Putting too much weight through the heels. Keep your weight consistently through the mid-foot as you move through the hinge movement pattern. 3. Losing back positioning. For many people maintaining a clean back position can be challenging, especially for beginners, remain focused throughout the movement.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Rotating the shoulders. A lot part of this movement is keeping the shoulders in a fixed position as the kettlebell pulls you, if you let them rotate your performing this movement incorrectly. 2. Putting too much weight through the heels. Keep your weight consistently through the mid-foot as you move through the hinge movement pattern. 3. Losing back positioning. For many people maintaining a clean back position can be challenging, especially for beginners, remain focused throughout the movement.","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The main benefit of the kettlebell suitcase deadlift is building strength in the hinge movement pattern whilst simultaneously engaging the core. This makes it perfect for both athletes and general populations looking to build a well rounded body. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The main benefit of the kettlebell suitcase deadlift is building strength in the hinge movement pattern whilst simultaneously engaging the core. This makes it perfect for both athletes and general populations looking to build a well rounded body. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Start with the shoulders and hips square with the kettlebell in your hand, a slight bend in the arm and the kettlebell not touching the body. 2. Bend at the knees and the hips, maintaining an anterior pelvic tilt to allow yourself to move through the hinge pattern. 3. Move the chest towards the floor and slightly lower the hips as you move through the hinge pattern. 4. Keep your weight in the mid-foot throughout the movement. 5. Come back to the starting position, with shoulders square and hips square to finish the repetition. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Start with the shoulders and hips square with the kettlebell in your hand, a slight bend in the arm and the kettlebell not touching the body. 2. Bend at the knees and the hips, maintaining an anterior pelvic tilt to allow yourself to move through the hinge pattern. 3. Move the chest towards the floor and slightly lower the hips as you move through the hinge pattern. 4. Keep your weight in the mid-foot throughout the movement. 5. Come back to the starting position, with shoulders square and hips square to finish the repetition. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The kettlebell suitcase deadlift is an effective secondary hinge movement that uses a lot of core stabilisation as it requires the resistance of lateral flexion throughout the hinge movement. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The kettlebell suitcase deadlift is an effective secondary hinge movement that uses a lot of core stabilisation as it requires the resistance of lateral flexion throughout the hinge movement. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"This is a movement that isn’t great for beginners, the mix of goals (hinge and core) and the awkwardness of the unilateral aspect can make it very difficult to keep a smooth hinge movement pattern. Maybe avoid using this as a beginner and stick with more simple hinge variations. A great secondary movement for intermediate practitioners and the hinge movement can be loaded and the core worked, again perfect for general population or athletes. Personally I don’t like this for more advanced individuals, especially if the goal is to gain strength in the hinge movement pattern. The resistance of lateral flexion aspect of this movement will prevent an overload to the hinge movement pattern and therefore it want be considered a hinge working set. The assisted single leg kettlebell deadlift is a far superior hinge variation if the goal is strength or hypertrophy as it takes out the core aspect of the movement. Consider using this hinge variation for advanced individuals during gpp phases of training. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This is a movement that isn’t great for beginners, the mix of goals (hinge and core) and the awkwardness of the unilateral aspect can make it very difficult to keep a smooth hinge movement pattern. Maybe avoid using this as a beginner and stick with more simple hinge variations. A great secondary movement for intermediate practitioners and the hinge movement can be loaded and the core worked, again perfect for general population or athletes. Personally I don’t like this for more advanced individuals, especially if the goal is to gain strength in the hinge movement pattern. The resistance of lateral flexion aspect of this movement will prevent an overload to the hinge movement pattern and therefore it want be considered a hinge working set. The assisted single leg kettlebell deadlift is a far superior hinge variation if the goal is strength or hypertrophy as it takes out the core aspect of the movement. Consider using this hinge variation for advanced individuals during gpp phases of training. 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He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio."},"excerpt":{"id":"krLj","type":"rich_text","rich_text":[{"type":"text","text":{"content":"Looking for back exercises when you don’t have access to a gym and can’t use a barbell or machines? Don’t worry we have a huge variety of kettlebell back exercises that you can use to make kettlebell back workouts at home. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Looking for back exercises when you don’t have access to a gym and can’t use a barbell or machines? Don’t worry we have a huge variety of kettlebell back exercises that you can use to make kettlebell back workouts at home. ","href":null}]},"image":{"id":"t%3Bhq","type":"files","files":[{"name":"alternating_gorilla_row.jpg","type":"file","file":{"url":"https://prod-files-secure.s3.us-west-2.amazonaws.com/a0ea5e23-f6ff-408f-ab73-3d3935737445/18b07901-32bc-4301-9c8a-56626a608837/alternating_gorilla_row.jpg?X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Content-Sha256=UNSIGNED-PAYLOAD&X-Amz-Credential=ASIAZI2LB4664ZB3XKYT%2F20260413%2Fus-west-2%2Fs3%2Faws4_request&X-Amz-Date=20260413T000244Z&X-Amz-Expires=3600&X-Amz-Security-Token=IQoJb3JpZ2luX2VjEJ%2F%2F%2F%2F%2F%2F%2F%2F%2F%2F%2FwEaCXVzLXdlc3QtMiJIMEYCIQCaF%2F63M%2BP0Yd%2B1Hp18xE%2F0kxAsPWc9awJiLI2lL%2BfUwQIhAMTy2JMjcXBGjvCEn9fuUcIB6QdXvqq%2FGdTO7A%2B%2FzguiKv8DCGcQABoMNjM3NDIzMTgzODA1Igxodi7GAXc99plbfU8q3AOefAa87DVQnE5w2tgHZagHgNt2tleSejWTpBG11UaiAfn0MppuEBuwRHUJWwlQqqpq8EqSFZF3oabHTGFk%2FX%2BXLMhQA%2Fw%2F19NKbDVOLzuPOGOZdlO0LSg%2BgGrXMijzMgS92Z%2FxqWSAN4pwxEY9JhgIIRlGRfyYvLlQtTETZTFzAhXgEEQWV6fAzX9KUgWfttdYlQz6w5TgW0vhYSobbfwvzHberxV8fnCbZoQFCVGYOG4oWjv5%2BKEG4rYk2Udwhbk7or0F8o9ENba55okI2Tr%2B4w7qWABawYsM6lTOTYYvuYTO2QoWlvpUrBQl5SeTkdjEtJUhtcs4eKLImBtsg%2ByYZ329RHhuKx6l7zJUXRS21vZ0t4dR%2BiHDaPo9h%2Fqx60g3x9BlRJtbGSFgEE%2BU98HZns6gkSMNaOrPsW05S%2Fp4t2%2BcGEMTg%2FGMyscztz4oxreGyJFa%2BOu1MULvSSE7FhVrmmVP2k0ZuvryxOwCsE86H%2FZFcz6RiUDUyKlUS41bsMKpYPJA%2F62M3boxQFXOkVw3O0tsvfdRtBv2xT%2FYGEAPerXxk6twjlq7RNn9WEf%2BrtDttuV2CQlFpWRAdtEYCrJSfEhP5SD%2BfkptuMNwH1y%2FYKWMohYBevTv4PK%2FKjCUtfDOBjqkAdtb5SuV1sy2CRVohukhoIAcrd%2FoPTgNez4iWR0JJ5VyTOnb2CVficbYcDdu463Y%2FVjPCf1DGfLFxYpbOru4zD4VUHVhfA8Aus%2B8ffSiWMufU9dOq4Ze8Es1rhM1CrlFeROtc9LOsvT4hs1keUl8B9yTPY6vy79jpL3eX6DxHifHqbdMV47uj6j1lCQ13qAKUQ5kt%2BfEh6I2nFGcpbQ6I3hHOeMX&X-Amz-Signature=682ab674ce6dad0450acb267d71c6356385c66039771080c0abdc63e957b41ae&X-Amz-SignedHeaders=host&x-amz-checksum-mode=ENABLED&x-id=GetObject","expiry_time":"2026-04-13T01:02:44.013Z"}}]},"title":{"id":"title","type":"title","title":[{"type":"text","text":{"content":"The 10 Best Kettlebell Back Exercises (plus kettlebell back workout)","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The 10 Best Kettlebell Back Exercises (plus kettlebell back workout)","href":null}]},"createdTime":"2022-05-02T12:50:00.000Z","lastEditedTime":"2024-04-30T13:16:00.000Z","featureImage":"editorial-feature-image-/home/otk/programme.app/.cache/caches/default-site-plugin/4c9b60e8b6ed6e120b793a3763d483ff/alternating_gorilla_row.jpg","blocks":[{"object":"block","id":"733e4a52-9fe5-4d68-91ce-f72cd20390c7","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-06T11:41:00.000Z","last_edited_time":"2022-05-06T11:41:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Looking to improve your posture, improve the strength of your posterior chain or just grow a more muscular back? Look no further than these 10 kettlebell back exercises which will allow you to achieve all the results above with just one bit of equipment. Let’s have a look at the 10 kettlebell back exercises you can start adding into your strength training sessions. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Looking to improve your posture, improve the strength of your posterior chain or just grow a more muscular back? Look no further than these 10 kettlebell back exercises which will allow you to achieve all the results above with just one bit of equipment. Let’s have a look at the 10 kettlebell back exercises you can start adding into your strength training sessions. ","href":null}]},"archived":false},{"object":"block","id":"3c5fe5b4-a8a3-45af-9392-1785a6fb473b","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2024-01-25T09:12:00.000Z","last_edited_time":"2024-01-25T09:14:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"circuit\",\"data\":{\"title\":\"Sample Kettlebell Back Workout Superset\",\"rounds\":\"3\",\"exercises\":[{\"id\":\"489\",\"name\":\"KB Deadlift\",\"cues\":\"Bend at the knee and the hips, folding into the hip crease. Use the hamstrings and lower back. Keep a neutral spine throughout. 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If you move the weights from the floor directly into the starting position it’s likely you will not be able to find a position with a stable and strong back, putting the spine under pressure and creating a lot of fatigue due to inefficiency. 2. Pulling too aggressively and losing position. Only move as fast as you are able to control the movement. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Moving directly into the starting position. If you move the weights from the floor directly into the starting position it’s likely you will not be able to find a position with a stable and strong back, putting the spine under pressure and creating a lot of fatigue due to inefficiency. 2. Pulling too aggressively and losing position. Only move as fast as you are able to control the movement. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The primary benefit of the double kettlebell gorilla row is building muscle in the back muscles and increasing strength in the horizontal pull movement pattern. The secondary benefit of the double kettlebell gorilla row is improvements in core stability due to the work that is required from the lumbar spine. This movement requires a lot of stabilisation from the lumbar spine though this shouldn’t be the limiting factor. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The primary benefit of the double kettlebell gorilla row is building muscle in the back muscles and increasing strength in the horizontal pull movement pattern. The secondary benefit of the double kettlebell gorilla row is improvements in core stability due to the work that is required from the lumbar spine. This movement requires a lot of stabilisation from the lumbar spine though this shouldn’t be the limiting factor. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start with a wide base, with the feet wider than the hips. 2. Deadlift the weight up to the hips, then hinge down to the starting position, this will make maintaining a good hinge position throughout much easier. 3. Pull the kettlebells so that the hands are inline with the belly button. 4. Slowly lower the kettlebells back to the starting position. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start with a wide base, with the feet wider than the hips. 2. Deadlift the weight up to the hips, then hinge down to the starting position, this will make maintaining a good hinge position throughout much easier. 3. Pull the kettlebells so that the hands are inline with the belly button. 4. Slowly lower the kettlebells back to the starting position. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The double kettlebell gorilla row is an excellent horizontal pulling variation, especially for those with kettlebell only set ups. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The double kettlebell gorilla row is an excellent horizontal pulling variation, especially for those with kettlebell only set ups. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This can be used as a primary or a secondary, it really depends which equipment set up you have. If you have a barbell this is probably more suited to being a secondary. This should be used to perform high volume reps in the horizontal pulling movement pattern. It’s great for athletes and general population trainees but may not be very suitable for bodybuilders as so much core stabilisation is required. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This can be used as a primary or a secondary, it really depends which equipment set up you have. If you have a barbell this is probably more suited to being a secondary. This should be used to perform high volume reps in the horizontal pulling movement pattern. It’s great for athletes and general population trainees but may not be very suitable for bodybuilders as so much core stabilisation is required. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"291\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"291\",\"href\":null}]}},\"blocks\":[],\"id\":\"291\",\"name\":\"Double KB Gorilla Row\",\"cues\":\"Maintain an arch in the lower back. Keep shoulders and hips square. Pull slowly with control keeping the elbows close to the body.\",\"type\":\"Primary\",\"category\":\"Horizontal Pull\",\"target\":\"Upper Body\",\"muscles\":[\"Rhomboids\",\"Trapezius\",\"Latissimus Dorsi\"],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/double_kb_gorilla_row.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/double_kb_gorilla_row.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":18,\"volume_bound_lower\":10,\"volume_unit\":\"x\",\"intensity_multiplier\":4,\"volume\":8}]}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"circuit\",\n\t\"data\": {\n\t\t\"title\": \"Sample Kettlebell Back Workout Superset\",\n\t\t\"rounds\": \"3\",\n\t\t\"exercises\": [\n\t\t\t{\n\t\t\t\t\"id\": \"489\",\n\t\t\t\t\"volume\": 10\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"291\",\n\t\t\t\t\"volume\": 8\n\t\t\t}\n\t\t]\n\t}\n}","href":null}]},"archived":false},{"object":"block","id":"25978d85-cb66-4916-a12b-519a0a36cdae","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-02T12:50:00.000Z","last_edited_time":"2024-01-25T09:12:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"How To Use Kettlebell Back Workouts For Resistance Training","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"How To Use Kettlebell Back Workouts For Resistance Training","href":null}]},"archived":false},{"object":"block","id":"1a172dc1-747d-41c5-a2a6-bb3e281c7afc","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-02T12:50:00.000Z","last_edited_time":"2022-05-02T12:50:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The kettlebell can be used to train your back for both strength and hypertrophy (increasing muscle mass). There are two types of movement patterns that can be used to grow your back: ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The kettlebell can be used to train your back for both strength and hypertrophy (increasing muscle mass). There are two types of movement patterns that can be used to grow your back: ","href":null}]},"archived":false},{"object":"block","id":"6a9e2bb4-d070-465c-9b55-4de222abb1af","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-02T12:50:00.000Z","last_edited_time":"2022-10-03T08:16:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"1. Pulling Variations (","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Pulling Variations (","href":null},{"type":"text","text":{"content":"Horizontal Pull","link":{"url":"https://programme.app/exercises/horizontal-pull"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Horizontal Pull","href":"https://programme.app/exercises/horizontal-pull"},{"type":"text","text":{"content":")","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":")","href":null}]},"archived":false},{"object":"block","id":"0f14450f-5106-48c8-846c-9ea5deb07dcf","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-02T12:50:00.000Z","last_edited_time":"2022-10-03T08:14:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"These are a much more direct way to train your back and target mainly the upper back (latissimus dorsi, rear deltoids) but also require a lot of stabilisation from the lower back (spinal erectors). These are also known as row or rowing variations and are very effective kettlebell back exercises. They require a strength in the back muscles but also use the muscles in the arm. These pulling variations include a great deal of kettlebell single arm exercises that can help grow the musculature of the back whilst also improving core strength. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"These are a much more direct way to train your back and target mainly the upper back (latissimus dorsi, rear deltoids) but also require a lot of stabilisation from the lower back (spinal erectors). These are also known as row or rowing variations and are very effective kettlebell back exercises. They require a strength in the back muscles but also use the muscles in the arm. These pulling variations include a great deal of kettlebell single arm exercises that can help grow the musculature of the back whilst also improving core strength. ","href":null}]},"archived":false},{"object":"block","id":"e4b8ae4b-c62d-4a77-a9a0-d396058a176a","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-02T12:50:00.000Z","last_edited_time":"2022-06-20T14:16:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"fc276730-ab8d-4562-8b3a-fd70ce243a29"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Example","link":null},"annotations":{"bold":true,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Example","href":null}]},"archived":false},{"object":"block","id":"461b212e-798f-4c17-a56e-ad81a9a830dd","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-02T12:50:00.000Z","last_edited_time":"2022-05-02T12:50:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"827\",\"name\":\"Single Arm KB Bent Over Row\",\"cues\":\"Keep shoulders square. Don't use any momentum. Keep chest as horizontal as possible. Do not flare out elbow.\",\"type\":\"Secondary\",\"category\":\"Horizontal Pull\",\"target\":\"Upper Body\",\"muscles\":[\"Rhomboids\",\"Trapezius\",\"Latissimus Dorsi\"],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/single_arm_kb_bent_over_row.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/single_arm_kb_bent_over_row.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":15,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":4}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"827\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"0164ac66-ef30-4c95-baee-93edbdf6fa92","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2024-04-30T13:03:00.000Z","last_edited_time":"2024-04-30T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Tips For Horizontal Pulling ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Tips For Horizontal Pulling ","href":null}]},"archived":false},{"object":"block","id":"470bc045-c330-4470-b7fb-60ccdfd95d71","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2024-04-30T13:06:00.000Z","last_edited_time":"2024-04-30T13:08:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Horizontal pulling is often considered technically easy, but this couldn’t be further from the truth. Horizontal pulling is technically difficult and these common mistakes should be avoided. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Horizontal pulling is often considered technically easy, but this couldn’t be further from the truth. Horizontal pulling is technically difficult and these common mistakes should be avoided. ","href":null}]},"archived":false},{"object":"block","id":"f1b78c78-91b2-4034-86b5-771b4a7fc42d","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2024-04-30T13:04:00.000Z","last_edited_time":"2024-04-30T13:06:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Do Not Lift The Shoulder ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Do Not Lift The Shoulder ","href":null}]},"archived":false},{"object":"block","id":"14470755-83bf-4201-94e8-5579f03cdcd7","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2024-04-30T13:08:00.000Z","last_edited_time":"2024-04-30T13:12:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"As you are horizontal pulling in any form, with a kettlebell or any other piece of equipment, it is important not to lift the shoulder upwards towards the head. This creates unnecessary tension in the shoulder and reduces the range of motion in pulling movement.  ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"As you are horizontal pulling in any form, with a kettlebell or any other piece of equipment, it is important not to lift the shoulder upwards towards the head. This creates unnecessary tension in the shoulder and reduces the range of motion in pulling movement.  ","href":null}]},"archived":false},{"object":"block","id":"ddf6f054-f0b2-4a02-9d11-3314f72c5ca1","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2024-04-30T13:04:00.000Z","last_edited_time":"2024-04-30T13:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Move the Shoulder Through Its Range of Motion ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Move the Shoulder Through Its Range of Motion ","href":null}]},"archived":false},{"object":"block","id":"4841b095-5caf-40ee-a28d-1e9da398c144","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2024-04-30T13:12:00.000Z","last_edited_time":"2024-04-30T13:15:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The horizontal pull movement is often performed with a starting position of the shoulder being held in a tight upper back, reducing the range of motion of the shoulder. It is very important that the shoulder be lowered towards the floor at the beginning and the end of every repetition as it will allow you to strengthen the muscles through their full ranges of motion. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The horizontal pull movement is often performed with a starting position of the shoulder being held in a tight upper back, reducing the range of motion of the shoulder. It is very important that the shoulder be lowered towards the floor at the beginning and the end of every repetition as it will allow you to strengthen the muscles through their full ranges of motion. ","href":null}]},"archived":false},{"object":"block","id":"517ee090-7487-4bc2-bef6-711d2faccc8e","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2024-04-30T13:05:00.000Z","last_edited_time":"2024-04-30T13:06:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Set The Lower Back ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Set The Lower Back ","href":null}]},"archived":false},{"object":"block","id":"437f3893-e2bc-4671-9ef2-a490ed77688b","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2024-04-30T13:15:00.000Z","last_edited_time":"2024-04-30T13:16:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The lower back should be in a strong position during the horizontal pull. A strong position is where the muscles of the lumbar spine can take the load through having an arched lower back. The inverse would be having a rounded lower back, which will put the load through the spine and not the muscle surrounding the spine. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The lower back should be in a strong position during the horizontal pull. A strong position is where the muscles of the lumbar spine can take the load through having an arched lower back. The inverse would be having a rounded lower back, which will put the load through the spine and not the muscle surrounding the spine. ","href":null}]},"archived":false},{"object":"block","id":"c295a2ca-474c-447e-9588-9f997c830b6f","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-02T12:50:00.000Z","last_edited_time":"2022-10-03T08:17:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"2. Hinge Kettlebell Exercises (","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"2. Hinge Kettlebell Exercises (","href":null},{"type":"text","text":{"content":"Deadlift Variations","link":{"url":"https://programme.app/exercises/hinge"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Deadlift Variations","href":"https://programme.app/exercises/hinge"},{"type":"text","text":{"content":") ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":") ","href":null}]},"archived":false},{"object":"block","id":"5b21cc97-3802-487e-953f-8b27b2ed30b1","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-02T12:50:00.000Z","last_edited_time":"2022-10-03T08:15:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"These are exercises which emphasis a hinge at the hip joint, although the emphasis the hamstrings they also require a lot of work from the back as a whole especially when using heavier weights. Hinge exercises are more advanced kettlebell back exercises as they are slightly more technical than horizontal pull variation. If you’re struggling to learn the hinge technique, don’t feel intimidated to find a coach to help you learn the movement as it will put you in good stead going forward with your strength training. The hinge variations will make up a lot more of your lower back kettlebell work while the row /pulling movements will put more emphasis on your upper back, a mixture of each exercise should be used in your workouts where kettlebell back work is done. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"These are exercises which emphasis a hinge at the hip joint, although the emphasis the hamstrings they also require a lot of work from the back as a whole especially when using heavier weights. Hinge exercises are more advanced kettlebell back exercises as they are slightly more technical than horizontal pull variation. If you’re struggling to learn the hinge technique, don’t feel intimidated to find a coach to help you learn the movement as it will put you in good stead going forward with your strength training. The hinge variations will make up a lot more of your lower back kettlebell work while the row /pulling movements will put more emphasis on your upper back, a mixture of each exercise should be used in your workouts where kettlebell back work is done. ","href":null}]},"archived":false},{"object":"block","id":"5bd813e9-7a21-459e-8547-46b30dbc135d","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-02T12:50:00.000Z","last_edited_time":"2022-06-20T14:16:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"fc276730-ab8d-4562-8b3a-fd70ce243a29"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Example","link":null},"annotations":{"bold":true,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Example","href":null}]},"archived":false},{"object":"block","id":"7ce30ffc-711d-4d56-8000-bd7ff2c927d3","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-02T12:50:00.000Z","last_edited_time":"2022-05-02T12:50:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"489\",\"name\":\"KB Deadlift\",\"cues\":\"Bend at the knee and the hips, folding into the hip crease. Use the hamstrings and lower back. Keep a neutral spine throughout. Keep the upperback tight and maintain an arch in the lower back.\",\"type\":\"Secondary\",\"category\":\"Hinge\",\"target\":\"Lower Body\",\"muscles\":[\"Hamstrings\",\"Glutes\"],\"bilateral\":true,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/kb_deadlift.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/kb_deadlift.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":15,\"volume_bound_lower\":8,\"volume_unit\":\"x\",\"intensity_multiplier\":4}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"489\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"38bcd5b7-1a49-4b93-b959-44aa1acabfea","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-02T12:50:00.000Z","last_edited_time":"2022-10-03T08:19:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Incorporating a range of both of these movement patterns into your kettlebell training will help grow your back, improve your posture, relieve chronic lower back pain (1) and strengthen your posterior chain. Doing each movement pattern for 4-12 sets per week will ensure you see great results.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Incorporating a range of both of these movement patterns into your kettlebell training will help grow your back, improve your posture, relieve chronic lower back pain (1) and strengthen your posterior chain. Doing each movement pattern for 4-12 sets per week will ensure you see great results.","href":null}]},"archived":false},{"object":"block","id":"3df8308c-cb69-4a53-b87f-291c62a98597","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2024-04-02T08:52:00.000Z","last_edited_time":"2024-04-02T08:53:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Volume Requires for Back Hypertrophy ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Volume Requires for Back Hypertrophy ","href":null}]},"archived":false},{"object":"block","id":"0b2c8b34-3ef9-491c-8b7a-932162603c44","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2024-04-02T08:53:00.000Z","last_edited_time":"2024-04-02T08:57:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"When trying to grow a particular muscle group, the amount of sets and repetitions performed on that muscle group per week will be crucial to your success. In order to grow the muscle of the back, specifically with kettlebells I would try and add at least 5 sets of heavy hinging into your week and 10 sets of horizontal pulling. This amount of volume will put you in a good place for building the muscles in your back. If you can, add some ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"When trying to grow a particular muscle group, the amount of sets and repetitions performed on that muscle group per week will be crucial to your success. In order to grow the muscle of the back, specifically with kettlebells I would try and add at least 5 sets of heavy hinging into your week and 10 sets of horizontal pulling. This amount of volume will put you in a good place for building the muscles in your back. If you can, add some ","href":null},{"type":"text","text":{"content":"vertical pulling","link":{"url":"https://programme.app/exercises/vertical-pull"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"vertical pulling","href":"https://programme.app/exercises/vertical-pull"},{"type":"text","text":{"content":" (4-8 sets per week) on top of that to ensure your applying a stimulus to all the muscles of the back. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" (4-8 sets per week) on top of that to ensure your applying a stimulus to all the muscles of the back. ","href":null}]},"archived":false},{"object":"block","id":"01cefe04-22cb-4d49-9503-bbe87314ffe3","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-06T11:31:00.000Z","last_edited_time":"2022-06-20T14:32:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"fc276730-ab8d-4562-8b3a-fd70ce243a29"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Frequently Asked Questions","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Frequently Asked Questions","href":null}]},"archived":false},{"object":"block","id":"2ddc2172-d756-4624-8bc1-b2b0451eaf44","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-06T11:31:00.000Z","last_edited_time":"2022-05-06T11:32:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"How Do I Train My Back With Kettlebells? ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"How Do I Train My Back With Kettlebells? ","href":null}]},"archived":false},{"object":"block","id":"64a18d5f-c297-4c39-86dd-0ce7671cc5fc","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-06T11:39:00.000Z","last_edited_time":"2024-01-25T09:24:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Use the exercises above to create a full body resistance training programme and perform it consistently, using enough load and volume to create either a strength or hypertrophy stimulus. Creating a strength stimulus will require lift heavier weights for fewer repetitions while inducing hypertrophy effects will need more volume (sets and repetitions in the week) at a lower weight. In terms of hypertrophy, try and strive for between ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Use the exercises above to create a full body resistance training programme and perform it consistently, using enough load and volume to create either a strength or hypertrophy stimulus. Creating a strength stimulus will require lift heavier weights for fewer repetitions while inducing hypertrophy effects will need more volume (sets and repetitions in the week) at a lower weight. In terms of hypertrophy, try and strive for between ","href":null},{"type":"text","text":{"content":"8-20 sets per week","link":{"url":"https://rpstrength.com/blogs/articles/back-hypertrophy-training-tips"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"8-20 sets per week","href":"https://rpstrength.com/blogs/articles/back-hypertrophy-training-tips"},{"type":"text","text":{"content":" for optimal growth. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" for optimal growth. ","href":null}]},"archived":false},{"object":"block","id":"b1608bdd-b9b8-437b-8868-3a8149d4b59f","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-06T11:32:00.000Z","last_edited_time":"2022-05-06T11:33:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Does Kettlebell Exercise Work Your Back?","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Does Kettlebell Exercise Work Your Back?","href":null}]},"archived":false},{"object":"block","id":"a4385b78-54f4-44d3-bc2e-ecbb8f165244","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-06T11:36:00.000Z","last_edited_time":"2022-10-03T08:29:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Kettlebell exercise will have an impact on muscle strength and growth on the musculature of the back if they are used with appropriate loading and volume. Remember kettlebells can be used for a wide range of training goals not just for hypertrophy. Here is an example of a ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Kettlebell exercise will have an impact on muscle strength and growth on the musculature of the back if they are used with appropriate loading and volume. Remember kettlebells can be used for a wide range of training goals not just for hypertrophy. Here is an example of a ","href":null},{"type":"text","text":{"content":"Turkish get up variation kettlebell exercises","link":{"url":"https://ericcressey.com/strength-exercise-1-arm-bottoms-up-kettlebell-turkish-get-up"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Turkish get up variation kettlebell exercises","href":"https://ericcressey.com/strength-exercise-1-arm-bottoms-up-kettlebell-turkish-get-up"},{"type":"text","text":{"content":" used for core and shoulder stability from Eric Cressey.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" used for core and shoulder stability from Eric Cressey.","href":null}]},"archived":false},{"object":"block","id":"c3a24ed3-9243-401b-842b-f4589bec40e1","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-06T11:32:00.000Z","last_edited_time":"2022-05-06T11:32:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Are Kettlebell Swings A Back Workout? ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Are Kettlebell Swings A Back Workout? ","href":null}]},"archived":false},{"object":"block","id":"65353c67-ab33-4a71-bff7-6501bbd1fcbe","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-05-06T11:37:00.000Z","last_edited_time":"2022-06-15T12:48:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"This all depends on your definition of “back workout”, if your looking to use the back muscles in any way shape or form then yes, if your looking to ensure you create a strength or hypertrophy stimulus then its difficult to say a kettlebell swing is a back workout. It sure the the kettlebell swing will create some form of stimulus for the back muscles. Kettlebell swings are a great lower back workout for both explosive strength and muscular endurance depending on the weight and repetitions use. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This all depends on your definition of “back workout”, if your looking to use the back muscles in any way shape or form then yes, if your looking to ensure you create a strength or hypertrophy stimulus then its difficult to say a kettlebell swing is a back workout. It sure the the kettlebell swing will create some form of stimulus for the back muscles. Kettlebell swings are a great lower back workout for both explosive strength and muscular endurance depending on the weight and repetitions use. ","href":null}]},"archived":false},{"object":"block","id":"3e873bbf-d4be-48cd-9936-c09a60d80575","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-06-15T12:40:00.000Z","last_edited_time":"2022-06-15T12:40:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Are There Any Kettlebell Lat Exercises? ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Are There Any Kettlebell Lat Exercises? ","href":null}]},"archived":false},{"object":"block","id":"8b0c5ae9-db21-4c8e-9e00-b197a0e7336c","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2022-06-15T12:40:00.000Z","last_edited_time":"2024-01-25T09:31:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Yes, a lot of them, each horizontal pull exercise in this article will use your lat muscles. Adding these movements into your workouts will be a great way to grow your lats and all upper back muscles. The kettlebell renegade row is a great example, but this is an advanced kettlebell back exercise. For non kettlebell exercises to train the vertical pull movement, check out our extensive list of ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Yes, a lot of them, each horizontal pull exercise in this article will use your lat muscles. Adding these movements into your workouts will be a great way to grow your lats and all upper back muscles. The kettlebell renegade row is a great example, but this is an advanced kettlebell back exercise. For non kettlebell exercises to train the vertical pull movement, check out our extensive list of ","href":null},{"type":"text","text":{"content":"vertical pull exercises. ","link":{"url":"https://programme.app/exercises/vertical-pull"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"vertical pull exercises. ","href":"https://programme.app/exercises/vertical-pull"}]},"archived":false},{"object":"block","id":"12179b38-3513-4599-9bce-4ed053d2bbe8","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2024-03-06T10:02:00.000Z","last_edited_time":"2024-03-06T10:02:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"What Is A Good Home Training Set Up Including Kettlebells? ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"What Is A Good Home Training Set Up Including Kettlebells? ","href":null}]},"archived":false},{"object":"block","id":"093737cb-7a8a-4006-847f-6ccc73b3030f","parent":{"type":"page_id","page_id":"111ab60e-a07f-41d4-ab9c-6c7622f8ee3d"},"created_time":"2024-03-06T10:02:00.000Z","last_edited_time":"2024-03-06T10:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Having a mixture of equipment to create a varied home training set up is a great way to build a fun and varied training programme. I advice having at least a few kettlebells, a TRX is also very effective, especially for ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Having a mixture of equipment to create a varied home training set up is a great way to build a fun and varied training programme. I advice having at least a few kettlebells, a TRX is also very effective, especially for ","href":null},{"type":"text","text":{"content":"back exercises","link":{"url":"https://programme.app/resources/the-8-best-trx-back-exercises-for-your-home-workouts"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"back exercises","href":"https://programme.app/resources/the-8-best-trx-back-exercises-for-your-home-workouts"},{"type":"text","text":{"content":", finally a few dumbbells of differing weights to target movement patterns with the appropriate weights. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":", finally a few dumbbells of differing weights to target movement patterns with the appropriate weights. 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You by no means need to use a bench to elevate the feet if your training at home, a chair will work just fine. Make sure your are experienced if you’re attempting this exercise, it is very challenging and should only be done by those who are very comfortable with the bodyweight version of the archer press up and also the ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The TRX Feet elevated archer press up is a very challenging horizontal press exercise that can be used to develop strength in the pectoral muscles. You by no means need to use a bench to elevate the feet if your training at home, a chair will work just fine. Make sure your are experienced if you’re attempting this exercise, it is very challenging and should only be done by those who are very comfortable with the bodyweight version of the archer press up and also the ","href":null},{"type":"text","text":{"content":"TRX archer press up.","link":{"url":"https://programme.app/exercises/trx-archer-press-up/1024"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"TRX archer press up.","href":"https://programme.app/exercises/trx-archer-press-up/1024"}]},"archived":false},{"object":"block","id":"15737e2e-5191-4bea-b156-65942a17c4c5","parent":{"type":"page_id","page_id":"fa46d2fa-fff5-4141-861c-2f66b6335fda"},"created_time":"2023-03-09T06:50:00.000Z","last_edited_time":"2023-03-09T06:50:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"1037\",\"name\":\"TRX Feet Elevated Press Up\",\"cues\":\"Do not lower the chest further than the hands. Keep the elbows close to the body. Focus on stability and control.\",\"type\":\"Secondary\",\"category\":\"Horizontal Press\",\"target\":\"Upper Body\",\"muscles\":[\"Pectorals\"],\"bilateral\":true,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_feet_elevated_press_up.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_feet_elevated_press_up.mp4\",\"equipment\":[{\"name\":\"TRX\"},{\"name\":\"Bench\"}],\"volume_bound_upper\":15,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"1037\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"156a356f-cde3-44cd-87c9-948b69e1a528","parent":{"type":"page_id","page_id":"fa46d2fa-fff5-4141-861c-2f66b6335fda"},"created_time":"2023-03-09T06:50:00.000Z","last_edited_time":"2023-03-09T06:50:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The TRX Feet Elevated Press Up is a great way to make the traditional press up more challenging, making it very beneficial to advanced individuals. The emphasis should be on stability and control of every portion of this exercise. The TRX provides a lot of instability which makes the exercise very challenging, try and resist that as much as possible by being as controlled as possible. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The TRX Feet Elevated Press Up is a great way to make the traditional press up more challenging, making it very beneficial to advanced individuals. The emphasis should be on stability and control of every portion of this exercise. The TRX provides a lot of instability which makes the exercise very challenging, try and resist that as much as possible by being as controlled as possible. ","href":null}]},"archived":false},{"object":"block","id":"ba6a6770-5ab2-4306-9ff9-0e80f2c5ca76","parent":{"type":"page_id","page_id":"fa46d2fa-fff5-4141-861c-2f66b6335fda"},"created_time":"2023-03-09T06:50:00.000Z","last_edited_time":"2023-03-09T06:50:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"1060\",\"name\":\"TRX Single Arm Plank\",\"cues\":\"Limit any rotation whilst in the hold. Keep the trunk stable throughout. Ensure the elbow stays locked.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_single_arm_plank.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_single_arm_plank.mp4\",\"equipment\":[{\"name\":\"TRX\"}],\"volume_bound_upper\":45,\"volume_bound_lower\":15,\"volume_unit\":\"s\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"1060\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"8d946757-9f8e-4242-9470-de8fe63f2654","parent":{"type":"page_id","page_id":"fa46d2fa-fff5-4141-861c-2f66b6335fda"},"created_time":"2023-03-09T06:50:00.000Z","last_edited_time":"2023-03-09T06:50:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The TRX Single Arm Plank is a great way to challenge both the muscles of the core and the upper body. It is a very challenging hold and should be mastered on the floor before moving to the TRX. If you’re a very advanced individual then you can even attempt this exercise with the feet elevated. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The TRX Single Arm Plank is a great way to challenge both the muscles of the core and the upper body. It is a very challenging hold and should be mastered on the floor before moving to the TRX. If you’re a very advanced individual then you can even attempt this exercise with the feet elevated. ","href":null}]},"archived":false},{"object":"block","id":"a1a9d44e-a746-4423-9ec7-e0004e4f3f34","parent":{"type":"page_id","page_id":"fa46d2fa-fff5-4141-861c-2f66b6335fda"},"created_time":"2023-03-09T06:50:00.000Z","last_edited_time":"2023-03-09T06:50:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"1038\",\"name\":\"TRX Feet Elevated Row\",\"cues\":\"Keep core tight and feet together.\",\"type\":\"Secondary\",\"category\":\"Horizontal Pull\",\"target\":\"Upper Body\",\"muscles\":[\"Rhomboids\",\"Trapezius\",\"Latissimus Dorsi\"],\"bilateral\":true,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_feet_elevated_row.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_feet_elevated_row.mp4\",\"equipment\":[{\"name\":\"TRX\"},{\"name\":\"Bench\"}],\"volume_bound_upper\":15,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"1038\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"35fe686f-0ef2-480d-aac1-eb6fe59703c8","parent":{"type":"page_id","page_id":"fa46d2fa-fff5-4141-861c-2f66b6335fda"},"created_time":"2023-03-09T06:50:00.000Z","last_edited_time":"2023-03-09T06:50:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The TRX Feet elevated row is one of my favourite variations for advanced individuals who are using the TRX to train at home or in the gym. It provides a great stimulus to the muscles of the upper back without requiring any external load. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The TRX Feet elevated row is one of my favourite variations for advanced individuals who are using the TRX to train at home or in the gym. It provides a great stimulus to the muscles of the upper back without requiring any external load. 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Use the hamstrings to curl back to the glute bridge position.\",\"type\":\"Secondary\",\"category\":\"Hinge\",\"target\":\"Lower Body\",\"muscles\":[\"Hamstrings\",\"Glutes\"],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_hamstring_pull_in.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_hamstring_pull_in.mp4\",\"equipment\":[{\"name\":\"TRX\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"1043\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"28dc7ba6-d72b-47de-8549-9c4437b21dfd","parent":{"type":"page_id","page_id":"fa46d2fa-fff5-4141-861c-2f66b6335fda"},"created_time":"2023-03-09T06:50:00.000Z","last_edited_time":"2023-03-09T06:50:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The TRX Hamstring Pull In is the best way to target the hamstrings using a TRX. If you’re training at home you may find it hard to come up with exercises to target the hamstrings, this exercise should be one of your go to exercises if this is the case. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The TRX Hamstring Pull In is the best way to target the hamstrings using a TRX. If you’re training at home you may find it hard to come up with exercises to target the hamstrings, this exercise should be one of your go to exercises if this is the case. 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The key benefit to these advanced exercises is they impose enough stress on the body to create the adaptation of strength, which many easier exercises might not for someone who is an advanced trainee. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Creating a stimulus for strength can be very challenging at home with limited equipment. The key benefit to these advanced exercises is they impose enough stress on the body to create the adaptation of strength, which many easier exercises might not for someone who is an advanced trainee. ","href":null}]},"archived":false},{"object":"block","id":"56e6924b-8e23-41ed-899c-3a5bce751ee5","parent":{"type":"page_id","page_id":"ddb68350-b58a-4d1b-94ba-dc632e0f6c29"},"created_time":"2024-02-27T10:19:00.000Z","last_edited_time":"2024-02-27T10:19:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Negative of Developing Horizontal Pressing Strength ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Negative of Developing Horizontal Pressing Strength ","href":null}]},"archived":false},{"object":"block","id":"e107ea1c-007c-4d5b-8327-3c5b999c4361","parent":{"type":"page_id","page_id":"ddb68350-b58a-4d1b-94ba-dc632e0f6c29"},"created_time":"2024-02-27T10:19:00.000Z","last_edited_time":"2024-02-27T10:22:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"As we can see from this list of exercises, the TRX has very few chest variations. This doesn’t take away from the effectiveness of the exercises, it just means that training may get a little boring. The TRX is much more effective for training the ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"As we can see from this list of exercises, the TRX has very few chest variations. This doesn’t take away from the effectiveness of the exercises, it just means that training may get a little boring. The TRX is much more effective for training the ","href":null},{"type":"text","text":{"content":"horizontal pull","link":{"url":"https://programme.app/exercises/equipment/trx/horizontal-pull"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"horizontal pull","href":"https://programme.app/exercises/equipment/trx/horizontal-pull"},{"type":"text","text":{"content":" and ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" and ","href":null},{"type":"text","text":{"content":"core","link":{"url":"https://programme.app/resources/the-definitive-trx-core-exercises-list-16-exercises-workout"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"core","href":"https://programme.app/resources/the-definitive-trx-core-exercises-list-16-exercises-workout"},{"type":"text","text":{"content":". 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","href":null}]},"archived":false},{"object":"block","id":"4ee91512-20b0-422a-90ec-41c30090df7d","parent":{"type":"page_id","page_id":"ddb68350-b58a-4d1b-94ba-dc632e0f6c29"},"created_time":"2023-03-08T08:46:00.000Z","last_edited_time":"2023-03-08T08:46:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"The 3 TRX Advanced Chest Exercises to Add to Your Home Workouts","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The 3 TRX Advanced Chest Exercises to Add to Your Home Workouts","href":null}]},"archived":false},{"object":"block","id":"9ca5bded-f149-4c8a-a035-86e0e80c1283","parent":{"type":"page_id","page_id":"ddb68350-b58a-4d1b-94ba-dc632e0f6c29"},"created_time":"2023-03-08T08:46:00.000Z","last_edited_time":"2023-03-08T08:46:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"1024\",\"name\":\"TRX Archer Press Up\",\"cues\":\"Start in the top of press up in the TRX. As you lower your chest, move one hand out to the side and put your weight through the hand that stays under your chest. Use the supporting hand as much as needed.\",\"type\":\"Secondary\",\"category\":\"Horizontal Press\",\"target\":\"Upper Body\",\"muscles\":[\"Pectorals\"],\"bilateral\":false,\"level\":5,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_archer_press_up.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_archer_press_up.mp4\",\"equipment\":[{\"name\":\"TRX\"}],\"volume_bound_upper\":8,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"1024\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"a56b3a96-6954-46c5-a1e0-4770bc658bc6","parent":{"type":"page_id","page_id":"ddb68350-b58a-4d1b-94ba-dc632e0f6c29"},"created_time":"2023-03-08T08:46:00.000Z","last_edited_time":"2023-03-08T08:46:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The TRX Archer Press Up is an excellent advanced chest exercise that will allow you to increase the strength of the pectoral muscles. It is challenging enough without the added instability of the TRX, so you will need to be comfortable with the ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The TRX Archer Press Up is an excellent advanced chest exercise that will allow you to increase the strength of the pectoral muscles. It is challenging enough without the added instability of the TRX, so you will need to be comfortable with the ","href":null},{"type":"text","text":{"content":"bodyweight version","link":{"url":"https://programme.app/exercises/archer-press-up/44"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"bodyweight version","href":"https://programme.app/exercises/archer-press-up/44"},{"type":"text","text":{"content":" of this exercise before using the TRX version. This can be made extremely challenging by using the supporting arm as minimally as possible. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" of this exercise before using the TRX version. This can be made extremely challenging by using the supporting arm as minimally as possible. ","href":null}]},"archived":false},{"object":"block","id":"b8132f09-bff0-4c5c-a7c1-f1f837d9d617","parent":{"type":"page_id","page_id":"ddb68350-b58a-4d1b-94ba-dc632e0f6c29"},"created_time":"2023-03-08T08:46:00.000Z","last_edited_time":"2023-03-08T08:46:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"1053\",\"name\":\"TRX Press Up to Pike\",\"cues\":\"Perform a press up, keeping the elbows close to the body and touching the chest to the floor. Bring the feet towards the hands and lift the hips up. Keep the legs straight throughout if possible.\",\"type\":\"Secondary\",\"category\":\"Horizontal Press\",\"target\":\"Upper Body\",\"muscles\":[\"Pectorals\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_press_up_to_pike.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_press_up_to_pike.mp4\",\"equipment\":[{\"name\":\"TRX\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"1053\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"df18174e-27c2-4e1e-a1b7-2aeb33797196","parent":{"type":"page_id","page_id":"ddb68350-b58a-4d1b-94ba-dc632e0f6c29"},"created_time":"2023-03-08T08:46:00.000Z","last_edited_time":"2023-03-08T08:46:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The TRX Pike to Press Up is a great exercise that challenges both the chest and the anterior core musculature. It requires a decent amount of shoulder stability and mobility to perform the pike correctly, so make sure that you’re comfortable performing a pike outside of the TRX as this exercise will create a lot of instability. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The TRX Pike to Press Up is a great exercise that challenges both the chest and the anterior core musculature. It requires a decent amount of shoulder stability and mobility to perform the pike correctly, so make sure that you’re comfortable performing a pike outside of the TRX as this exercise will create a lot of instability. ","href":null}]},"archived":false},{"object":"block","id":"754369d6-2ee2-4cd1-9de3-570fed24dea6","parent":{"type":"page_id","page_id":"ddb68350-b58a-4d1b-94ba-dc632e0f6c29"},"created_time":"2023-03-08T08:46:00.000Z","last_edited_time":"2023-03-08T08:46:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"1037\",\"name\":\"TRX Feet Elevated Press Up\",\"cues\":\"Do not lower the chest further than the hands. Keep the elbows close to the body. 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Ensure you’re using the full range of motion here and are not dropping the hips and losing core positioning when the repetitions get challenging. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The TRX Feet Elevated Press Up is a very challenging chest exercise that can be done with the TRX, this exercise will be sure to create strength adaptions in the muscles of the chest using just your bodyweight. Ensure you’re using the full range of motion here and are not dropping the hips and losing core positioning when the repetitions get challenging. 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This exercise will be sure to pose a challenge even to those who are advanced trainees.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The TRX Feet Elevated Archer Press Up is a very very advanced exercise that should only be attempted once you have run multiple weeks of training on the previous exercises and have become very comfortable with them. This exercise will be sure to pose a challenge even to those who are advanced trainees.","href":null}]},"archived":false}],"contents":[{"text":"Benefits of Advanced Chest Exercises","type":"heading_2"},{"text":"Negative of Developing Horizontal Pressing Strength ","type":"heading_3"},{"text":"The 3 TRX Advanced Chest Exercises to Add to Your Home Workouts","type":"heading_2"}],"readTime":3},{"id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2","status":{"id":"J%3Dru","type":"select","select":{"id":"51b674ce-1a45-43dc-972c-5a05906f778a","name":"Published","color":"green"}},"exercises":[{"id":"721","name":"Reverse Lunge with TRX Support","cues":"Use the TRX to support you throughout. 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The TRX gives variations of the squat, hinge, core, press and pull, which are the basis of all movements in resistance training. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"For true beginners, it can be used for almost every movement pattern that we use in resistance training, making it a hugely valuable tool. The TRX gives variations of the squat, hinge, core, press and pull, which are the basis of all movements in resistance training. 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A weight like a kettlebell or dumbbell may have some negative connotations with some beginner trainers, a TRX is unlikely to have this effect. Also the TRX simplifies a lot of the movements allowing better skill learning, when learning skills we want to avoid the movements being extremely challenging. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The TRX provides a very non-intimidating and user friendly way to learn the fundamental movement patterns of resistance training. A weight like a kettlebell or dumbbell may have some negative connotations with some beginner trainers, a TRX is unlikely to have this effect. Also the TRX simplifies a lot of the movements allowing better skill learning, when learning skills we want to avoid the movements being extremely challenging. ","href":null}]},"archived":false},{"object":"block","id":"ad74813d-1194-4ad2-8adf-422fb3ea0513","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Easy Movement Variations ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Easy Movement Variations ","href":null}]},"archived":false},{"object":"block","id":"db0cce96-60a0-4e82-af3e-252dc838110c","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":" A lot of movements can be too challenging for beginners with bodyweight variations, the TRX makes them easier. Take the eccentric press up for example, for a beginner with very little muscle mass this exercise may be too challenging but the TRX gives the opportunity to make the exercise easier through raising the handles, this can even be modulated further by making the handles high and higher. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" A lot of movements can be too challenging for beginners with bodyweight variations, the TRX makes them easier. Take the eccentric press up for example, for a beginner with very little muscle mass this exercise may be too challenging but the TRX gives the opportunity to make the exercise easier through raising the handles, this can even be modulated further by making the handles high and higher. 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Home training is also very popular because it’s much more accessible in terms of cost, once you have bought your TRX and kettlebell you can train at home for free for the foreseeable future. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Many beginners can feel intimidated by the gym and going to the gym, which is understandable, gyms can often be very uncomfortable environments. Home training is also very popular because it’s much more accessible in terms of cost, once you have bought your TRX and kettlebell you can train at home for free for the foreseeable future. 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It’s not as if it’s only a tool that can be used for beginners and then you need to buy a new piece of equipment. Have a look through our articles for ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"It provides a large variety of exercises that can be used for beginners, but not only that, it also provides progressions to more intermediate and advanced exercises. It’s not as if it’s only a tool that can be used for beginners and then you need to buy a new piece of equipment. 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","href":null}]},"archived":false},{"object":"block","id":"1292fee1-53f2-41db-b3f5-342d4ae36448","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2024-02-27T10:03:00.000Z","last_edited_time":"2024-02-27T10:03:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Core Exercises Variations ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Core Exercises Variations ","href":null}]},"archived":false},{"object":"block","id":"f165fb2f-d9ff-4fb7-ac9f-df1859b06a4e","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2024-02-27T10:03:00.000Z","last_edited_time":"2024-02-27T10:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The number of ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The number of ","href":null},{"type":"text","text":{"content":"core exercises","link":{"url":"https://programme.app/resources/the-definitive-trx-core-exercises-list-16-exercises-workout"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"core exercises","href":"https://programme.app/resources/the-definitive-trx-core-exercises-list-16-exercises-workout"},{"type":"text","text":{"content":" that can be performed with a TRX is huge. We have a total of 16 exercises that can be performed with the TRX to develop the core. This can provide a large amount of variation, drastically improving your home training. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" that can be performed with a TRX is huge. We have a total of 16 exercises that can be performed with the TRX to develop the core. This can provide a large amount of variation, drastically improving your home training. ","href":null}]},"archived":false},{"object":"block","id":"e1f7290d-5a46-46a9-8bee-9e1049e923b0","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"The 8 TRX Exercises for Beginners to Add To Their Workouts","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The 8 TRX Exercises for Beginners to Add To Their Workouts","href":null}]},"archived":false},{"object":"block","id":"54279efa-29b8-45ed-a273-19e1765cac5e","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"721\",\"name\":\"Reverse Lunge with TRX Support\",\"cues\":\"Use the TRX to support you throughout. Gently touch the back knee to the floor if your range of motion allows it.\",\"type\":\"Primary\",\"category\":\"Squat\",\"target\":\"Lower Body\",\"muscles\":[\"Quadriceps\",\"Glutes\"],\"bilateral\":false,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/reverse_lunge_with_trx_support.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/reverse_lunge_with_trx_support.mp4\",\"equipment\":[{\"name\":\"TRX\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"721\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"362279f6-4b52-41ab-8704-3533458a566a","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The Reverse Lunge with TRX support is an excellent introduction into uni-lateral squatting (knee flexion) and learning to take the majority of your weight in one leg. For some beginners a reverse lunge without assistance from the TRX or the wall can be too challenging, so having an external point that you can use to take load can be very beneficial. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The Reverse Lunge with TRX support is an excellent introduction into uni-lateral squatting (knee flexion) and learning to take the majority of your weight in one leg. For some beginners a reverse lunge without assistance from the TRX or the wall can be too challenging, so having an external point that you can use to take load can be very beneficial. ","href":null}]},"archived":false},{"object":"block","id":"e3991bbe-dc84-41db-937a-6974629305cc","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"929\",\"name\":\"Squat with TRX Support\",\"cues\":\"Keep the torso angle as verticle as possible. Squat to your end range of motion while maintaining good positions. Keep the feet flat on the floor throughout.\",\"type\":\"Primary\",\"category\":\"Squat\",\"target\":\"Lower Body\",\"muscles\":[\"Quadriceps\",\"Glutes\"],\"bilateral\":true,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/squat_with_trx_support.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/squat_with_trx_support.mp4\",\"equipment\":[{\"name\":\"TRX\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"929\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"2c73e3ed-51ff-4e6b-89eb-0f4cf52ebe3c","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The Squat with TRX Support offers similar support to the reverse lunge with support but in the bilateral squat. For beginners who have been sedentary for an extended period of time or are rehabilitating from an injury this exercise can be extremely beneficial, it allows the individual to “feel out” the squat movement pattern in their own time. For beginners who have more muscle mass or experience playing multiple sports, this exercise will be too easy and provide no adaptation other than skill learning in the squat. For true beginners it can increase strength in the legs and also provide skill acquisition. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The Squat with TRX Support offers similar support to the reverse lunge with support but in the bilateral squat. For beginners who have been sedentary for an extended period of time or are rehabilitating from an injury this exercise can be extremely beneficial, it allows the individual to “feel out” the squat movement pattern in their own time. For beginners who have more muscle mass or experience playing multiple sports, this exercise will be too easy and provide no adaptation other than skill learning in the squat. For true beginners it can increase strength in the legs and also provide skill acquisition. ","href":null}]},"archived":false},{"object":"block","id":"d2e2f5b1-7a8d-4b95-9343-c021c19d09fd","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"1030\",\"name\":\"TRX Curtsy Lunge\",\"cues\":\"Use the TRX to support you throughout. Wrap the leg around the leg staying fixed and gently touch the knee to the floor.\",\"type\":\"Secondary\",\"category\":\"Squat\",\"target\":\"Lower Body\",\"muscles\":[\"Quadriceps\",\"Glutes\"],\"bilateral\":false,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_curtsy_lunge.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_curtsy_lunge.mp4\",\"equipment\":[{\"name\":\"TRX\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"1030\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"6018a88a-0faa-4f6e-bc9d-a8082f8f8606","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T07:03:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The TRX Curtsy Lunge is a little more complex than the first two movements and will require more balance and stability. That being said it is still very beginner friendly and can be used with very little body weight if required, by putting more of your weight into the TRX. Take time to have a good look at the foot placement, it is subtly to the other side of the not aggressively, if you move too far to the other-side you can put your knee in an uncomfortable position. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The TRX Curtsy Lunge is a little more complex than the first two movements and will require more balance and stability. That being said it is still very beginner friendly and can be used with very little body weight if required, by putting more of your weight into the TRX. Take time to have a good look at the foot placement, it is subtly to the other side of the not aggressively, if you move too far to the other-side you can put your knee in an uncomfortable position. ","href":null}]},"archived":false},{"object":"block","id":"ac066528-33dc-441b-a367-70194d858222","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"1031\",\"name\":\"TRX Eccentric Press Up (high)\",\"cues\":\"Find the top of press up position with the hands in the TRX. Lower yourself as slowly as possible to the bottom of press up position. Slowly take your weight with your knees and repeat.\",\"type\":\"Primary\",\"category\":\"Horizontal Press\",\"target\":\"Upper Body\",\"muscles\":[\"Pectorals\"],\"bilateral\":true,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_eccentric_press_up_(high).jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_eccentric_press_up_(high).mp4\",\"equipment\":[{\"name\":\"TRX\"}],\"volume_bound_upper\":8,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"1031\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"456f82b6-348b-4480-ab84-8f5d0f2301b6","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T07:04:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The TRX Eccentric Press Up (high) is a great introduction to developing the horizontal press. Be sure that you are able to take your bodyweight comfortably before attempting this exercise. The goal is to move the chest as slowly as possible towards the hands, it’s normal if this is an extremely difficult variation for female beginners with very little muscle mass. Once you have mastered the high version of this you can progressively lower the handles towards the floor. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The TRX Eccentric Press Up (high) is a great introduction to developing the horizontal press. Be sure that you are able to take your bodyweight comfortably before attempting this exercise. The goal is to move the chest as slowly as possible towards the hands, it’s normal if this is an extremely difficult variation for female beginners with very little muscle mass. Once you have mastered the high version of this you can progressively lower the handles towards the floor. ","href":null}]},"archived":false},{"object":"block","id":"f04aa0b1-c3f5-4b19-9ee8-981a48f879f6","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"1045\",\"name\":\"TRX Kneeling Tricep Extensions\",\"cues\":\"Keep the triceps in a fixed position. Isolate the triceps.\",\"type\":\"Isolation\",\"category\":\"Triceps\",\"target\":\"Upper Body\",\"muscles\":[\"Triceps\"],\"bilateral\":true,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_kneeling_tricep_extensions.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_kneeling_tricep_extensions.mp4\",\"equipment\":[{\"name\":\"TRX\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"1045\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"03d8bf5c-31e5-4332-b974-e8c80ef3be02","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The TRX Kneeling Tricep Extension is a good isolation exercise for beginners to use to develop their triceps, this can help with improving strength in the horizontal press movements if you’re trying to move towards your first press up. This can cause some discomfort in the elbows if performed with speed, so make sure you’re taking your time and slowly stretching the triceps and squeezing the muscles at the top of the repetition. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The TRX Kneeling Tricep Extension is a good isolation exercise for beginners to use to develop their triceps, this can help with improving strength in the horizontal press movements if you’re trying to move towards your first press up. This can cause some discomfort in the elbows if performed with speed, so make sure you’re taking your time and slowly stretching the triceps and squeezing the muscles at the top of the repetition. ","href":null}]},"archived":false},{"object":"block","id":"7d46ea72-b133-4c1e-8770-3a6549f21235","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"1052\",\"name\":\"TRX Press\",\"cues\":\"Press the TRX overhead so the biceps are next to the ears. Have the feet slightly behind the feet and take some weight in the hands, tense your abdominals at the top.\",\"type\":\"Secondary\",\"category\":\"Vertical Press\",\"target\":\"Upper Body\",\"muscles\":[\"Triceps\",\"Deltoids\"],\"bilateral\":true,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_press.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_press.mp4\",\"equipment\":[{\"name\":\"TRX\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"1052\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"c621be65-34e2-4bf8-a38e-c88129c75898","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The TRX Press is probably the most basic variation available in our TRX library, a great exercise for those who have limited mobility in the shoulders and are learning to press overhead. This exercise is meant for those who have been sedentary for a long period of time or are rehabilitating their shoulders, just consider this before adding this into your training regime as it may offer little stimulus for many beginners while for others it can be very challenging. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The TRX Press is probably the most basic variation available in our TRX library, a great exercise for those who have limited mobility in the shoulders and are learning to press overhead. This exercise is meant for those who have been sedentary for a long period of time or are rehabilitating their shoulders, just consider this before adding this into your training regime as it may offer little stimulus for many beginners while for others it can be very challenging. ","href":null}]},"archived":false},{"object":"block","id":"2b032e62-3044-4fc9-97f2-e85bc1f44be5","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Not taking the time to find the correct foot positioning. This means the exercises will either be too hard or too easy and not create the desired stimulus. 2. Dropping the hips throughout the movement, indicating that you were unable to hold a tight core throughout. 3. Rushing between reps. This is where someone doesn’t take the time to finish a repetition with good form and flows into the next rep and is usually a sign of fatigue or discomfort. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Not taking the time to find the correct foot positioning. This means the exercises will either be too hard or too easy and not create the desired stimulus. 2. Dropping the hips throughout the movement, indicating that you were unable to hold a tight core throughout. 3. Rushing between reps. This is where someone doesn’t take the time to finish a repetition with good form and flows into the next rep and is usually a sign of fatigue or discomfort. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The TRX row strengthens the musculature of the back as it is a horizontal pulling variation. The main benefit of the TRX Row is how easy it is to manipulate the difficulty by adjusting the foot positioning. This means beginners can start with this being an extremely easy movement all the way to a challenging movement. For non-beginners, this movement can be used to develop muscular endurance or to warm up for a more challenging horizontal pulling variation. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The TRX row strengthens the musculature of the back as it is a horizontal pulling variation. The main benefit of the TRX Row is how easy it is to manipulate the difficulty by adjusting the foot positioning. This means beginners can start with this being an extremely easy movement all the way to a challenging movement. For non-beginners, this movement can be used to develop muscular endurance or to warm up for a more challenging horizontal pulling variation. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Select a foot positioning based on how challenging you want the exercise to be (the closer you are to the attachment point the more challenging the exercise will be). 2. Slowly put your weight through the TRX, with straight arms and a tight core. 3. Pull your chest towards the straps maintaining a tight core throughout. 4. Perform a slight pause at the top, then slowly lower yourself to the starting point, straighten your arms fully at the end of each rep. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Select a foot positioning based on how challenging you want the exercise to be (the closer you are to the attachment point the more challenging the exercise will be). 2. Slowly put your weight through the TRX, with straight arms and a tight core. 3. Pull your chest towards the straps maintaining a tight core throughout. 4. Perform a slight pause at the top, then slowly lower yourself to the starting point, straighten your arms fully at the end of each rep. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The TRX Row is a staple horizontal pulling exercise that is a great introduction to pulling your body weight for beginners. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The TRX Row is a staple horizontal pulling exercise that is a great introduction to pulling your body weight for beginners. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This movement should be used to develop strength in the horizontal pulling movement category fro beginners and as a warm up exercise for advanced individuals. Make note of the foot positioning you’re using within certain rep ranges because it will have a big impact on the difficulty. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This movement should be used to develop strength in the horizontal pulling movement category fro beginners and as a warm up exercise for advanced individuals. Make note of the foot positioning you’re using within certain rep ranges because it will have a big impact on the difficulty. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"1056\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1056\",\"href\":null}]}},\"blocks\":[],\"id\":\"1056\",\"name\":\"TRX Row\",\"cues\":\"Keep core tight and feet close to each other. Modulate intensity by changing feet positioning.\",\"type\":\"Primary\",\"category\":\"Horizontal Pull\",\"target\":\"Upper Body\",\"muscles\":[\"Rhomboids\",\"Trapezius\",\"Latissimus Dorsi\"],\"bilateral\":true,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_row.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_row.mp4\",\"equipment\":[{\"name\":\"TRX\"}],\"volume_bound_upper\":15,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"1056\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"2a754406-4261-4d9b-a4e6-4843b843845c","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The TRX Row is a great introduction to the horizontal pull for beginners. It provides an easy to modulate pulling variation that can be made progressively difficult, which is perfect for beginners as they can learn the skill quickly and then progressively challenge the position. One of the most challenging aspects of this exercise for beginners is keeping the core tight throughout, physically it is challenging not to drop the hips but also thinking about multiple cues at once can be a challenge for beginners. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The TRX Row is a great introduction to the horizontal pull for beginners. It provides an easy to modulate pulling variation that can be made progressively difficult, which is perfect for beginners as they can learn the skill quickly and then progressively challenge the position. One of the most challenging aspects of this exercise for beginners is keeping the core tight throughout, physically it is challenging not to drop the hips but also thinking about multiple cues at once can be a challenge for beginners. ","href":null}]},"archived":false},{"object":"block","id":"a9a0edde-4092-4124-86f3-f26efee9d8ec","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"1057\",\"name\":\"TRX Row Eccentric\",\"cues\":\"Keep the spine as straight as possible. Keep elbows close to the body. Modulate intensity by changing feet positioning.\",\"type\":\"Primary\",\"category\":\"Horizontal Pull\",\"target\":\"Upper Body\",\"muscles\":[\"Rhomboids\",\"Trapezius\",\"Latissimus Dorsi\"],\"bilateral\":true,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_row_eccentric.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_row_eccentric.mp4\",\"equipment\":[{\"name\":\"TRX\"}],\"volume_bound_upper\":8,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"1057\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"de2d7bf8-0b4d-4d41-b677-f7e9e0fea57c","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T07:06:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The TRX Row Eccentric is for true beginners who have been sedentary for a long time and need to build the base of the muscles in the upper back and the core to be able to perform the TRX row. This is a perfect regression for the TRX row which can be too challenging for some beginners. It’s difficulty can be modulated by feet positioning and the speed of the eccentric portion of the movement. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The TRX Row Eccentric is for true beginners who have been sedentary for a long time and need to build the base of the muscles in the upper back and the core to be able to perform the TRX row. This is a perfect regression for the TRX row which can be too challenging for some beginners. It’s difficulty can be modulated by feet positioning and the speed of the eccentric portion of the movement. ","href":null}]},"archived":false},{"object":"block","id":"5bcea2ce-14b8-46cd-a08b-c530441bcd13","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"1067\",\"name\":\"TRX Top of Press Up Hold\",\"cues\":\"Keep the elbows locked throughout. Ensure the abdominals are tight throughout.\",\"type\":\"Secondary\",\"category\":\"Horizontal Press\",\"target\":\"Upper Body\",\"muscles\":[\"Pectorals\"],\"bilateral\":true,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_top_of_press_up_hold.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_top_of_press_up_hold.mp4\",\"equipment\":[{\"name\":\"TRX\"}],\"volume_bound_upper\":60,\"volume_bound_lower\":30,\"volume_unit\":\"s\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"1067\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"f93e6ecb-9c84-414e-8f12-8f68aa455438","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T07:07:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The TRX Top of Press Up Hold is the perfect entry point for a beginner who is unable to take their bodyweight on the floor. The added instability of the TRX can be a great way to build the important stability in the shoulders that beginners will need to acquire as well as improving straight arm strength. These simple and basic positions are underestimated for beginners, they can have large physiological benefit while requiring no skill whatsoever and are the building blocks for the movements to come, if you can’t hold a perfect top of press up hold in a TRX how are you going to perform a perfect eccentric press up in the TRX. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The TRX Top of Press Up Hold is the perfect entry point for a beginner who is unable to take their bodyweight on the floor. The added instability of the TRX can be a great way to build the important stability in the shoulders that beginners will need to acquire as well as improving straight arm strength. These simple and basic positions are underestimated for beginners, they can have large physiological benefit while requiring no skill whatsoever and are the building blocks for the movements to come, if you can’t hold a perfect top of press up hold in a TRX how are you going to perform a perfect eccentric press up in the TRX. ","href":null}]},"archived":false},{"object":"block","id":"90f816c8-9dd6-4f58-8411-d175f3445339","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"circuit\",\"data\":{\"title\":\"Sample TRX Workout For Beginners\",\"rounds\":\"3\",\"exercises\":[{\"id\":\"929\",\"name\":\"Squat with TRX Support\",\"cues\":\"Keep the torso angle as verticle as possible. Squat to your end range of motion while maintaining good positions. 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Dropping the hips throughout the movement, indicating that you were unable to hold a tight core throughout. 3. Rushing between reps. This is where someone doesn’t take the time to finish a repetition with good form and flows into the next rep and is usually a sign of fatigue or discomfort. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Not taking the time to find the correct foot positioning. This means the exercises will either be too hard or too easy and not create the desired stimulus. 2. Dropping the hips throughout the movement, indicating that you were unable to hold a tight core throughout. 3. Rushing between reps. 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For non-beginners, this movement can be used to develop muscular endurance or to warm up for a more challenging horizontal pulling variation. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The TRX row strengthens the musculature of the back as it is a horizontal pulling variation. The main benefit of the TRX Row is how easy it is to manipulate the difficulty by adjusting the foot positioning. This means beginners can start with this being an extremely easy movement all the way to a challenging movement. 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Perform a slight pause at the top, then slowly lower yourself to the starting point, straighten your arms fully at the end of each rep. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Select a foot positioning based on how challenging you want the exercise to be (the closer you are to the attachment point the more challenging the exercise will be). 2. Slowly put your weight through the TRX, with straight arms and a tight core. 3. Pull your chest towards the straps maintaining a tight core throughout. 4. Perform a slight pause at the top, then slowly lower yourself to the starting point, straighten your arms fully at the end of each rep. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The TRX Row is a staple horizontal pulling exercise that is a great introduction to pulling your body weight for beginners. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The TRX Row is a staple horizontal pulling exercise that is a great introduction to pulling your body weight for beginners. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This movement should be used to develop strength in the horizontal pulling movement category fro beginners and as a warm up exercise for advanced individuals. Make note of the foot positioning you’re using within certain rep ranges because it will have a big impact on the difficulty. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This movement should be used to develop strength in the horizontal pulling movement category fro beginners and as a warm up exercise for advanced individuals. Make note of the foot positioning you’re using within certain rep ranges because it will have a big impact on the difficulty. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"1056\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1056\",\"href\":null}]}},\"blocks\":[],\"id\":\"1056\",\"name\":\"TRX Row\",\"cues\":\"Keep core tight and feet close to each other. Modulate intensity by changing feet positioning.\",\"type\":\"Primary\",\"category\":\"Horizontal Pull\",\"target\":\"Upper Body\",\"muscles\":[\"Rhomboids\",\"Trapezius\",\"Latissimus Dorsi\"],\"bilateral\":true,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_row.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_row.mp4\",\"equipment\":[{\"name\":\"TRX\"}],\"volume_bound_upper\":15,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":null,\"volume\":8}]}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"circuit\",\n\t\"data\": {\n\t\t\"title\": \"Sample TRX Workout For Beginners\",\n\t\t\"rounds\": \"3\",\n\t\t\"exercises\": [\n\t\t\t{\n\t\t\t\t\"id\": \"929\",\n\t\t\t\t\"volume\": 10\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"1031\",\n\t\t\t\t\"volume\": 6\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"1056\",\n\t\t\t\t\"volume\": 8\n\t\t\t}\n\t\t]\n\t}\n}","href":null}]},"archived":false},{"object":"block","id":"3fdc5c92-df9c-49ae-b78f-ff502866e3a2","parent":{"type":"page_id","page_id":"2fc51ba1-583f-4ed6-a997-32f1b11104c2"},"created_time":"2023-03-10T06:55:00.000Z","last_edited_time":"2023-03-10T06:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[]},"archived":false}],"contents":[{"text":"Benefits of The TRX For Beginners ","type":"heading_2"},{"text":"Multiple Movement Patterns ","type":"heading_3"},{"text":"Skill Acquisition ","type":"heading_3"},{"text":"Easy Movement Variations ","type":"heading_3"},{"text":"Home Training ","type":"heading_3"},{"text":"Allows Future Progression ","type":"heading_3"},{"text":"Core Exercises Variations ","type":"heading_3"},{"text":"The 8 TRX Exercises for Beginners to Add To Their Workouts","type":"heading_2"},{"text":"Sample TRX Workout For Beginners","type":"heading_2"}],"readTime":9}]},{"id":"fa6c9633-fa90-4c1b-9b76-49b99f69b04e","status":{"id":"J%3Dru","type":"select","select":{"id":"51b674ce-1a45-43dc-972c-5a05906f778a","name":"Published","color":"green"}},"exercises":[{"content":{"variables":{"id":"MQrv","type":"rich_text","rich_text":[]},"common_mistakes":{"id":"%5CsSb","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Hip thrust positioning. This exercise requires a lot of tension in the glutes and slow intensional movement, having a tight hip thrust position is important to perform this exercise correctly. 2. Moving too fast. This exercise is all about control so move slowly and take your time. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Hip thrust positioning. This exercise requires a lot of tension in the glutes and slow intensional movement, having a tight hip thrust position is important to perform this exercise correctly. 2. Moving too fast. This exercise is all about control so move slowly and take your time. ","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The main benefit of the glute bridge kettlebell pull over is its ability to increase the strength of the anterior core. Due to its eccentric nature it provides a lot of time under tension. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The main benefit of the glute bridge kettlebell pull over is its ability to increase the strength of the anterior core. Due to its eccentric nature it provides a lot of time under tension. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Find a hip thrust position with the kettlebell locked overhead. 2. Make sure you’re in a stable position with tension in the glutes. 3. Slowly lower the kettlebell to the floor so the handle of the kettlebell touches the floor. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Find a hip thrust position with the kettlebell locked overhead. 2. Make sure you’re in a stable position with tension in the glutes. 3. Slowly lower the kettlebell to the floor so the handle of the kettlebell touches the floor. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The glute bridge kettlebell pullover is one of the most under utilised anterior core exercises. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The glute bridge kettlebell pullover is one of the most under utilised anterior core exercises. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"This is a great exercise for people of all abilities to help develop the anterior core. It can be put at the end of a session in the core segments and in bi or tri sets. As it takes a long time to perform, don’t use over 12 repetitions as it will encourage too much speed to finish the exercise quickly. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This is a great exercise for people of all abilities to help develop the anterior core. It can be put at the end of a session in the core segments and in bi or tri sets. As it takes a long time to perform, don’t use over 12 repetitions as it will encourage too much speed to finish the exercise quickly. ","href":null}]},"id":{"id":"title","type":"title","title":[{"type":"text","text":{"content":"362","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"362","href":null}]}},"blocks":[],"id":"362","name":"Glute Bridge Kettlebell Pullover","cues":"Start with and maintain tension in the glutes throughout. Ensure you use your thumbs on the horns of the kettlebell to get a good grip. 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He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio."},"excerpt":{"id":"krLj","type":"rich_text","rich_text":[{"type":"text","text":{"content":"Core strength is the key to balance, control and power while skiing. Exercises required for a strong core are similar to those used in weight training, but with modifications to fit your needs as a skier. Core strength training benefits everyone, but is critical for injury prevention and sports performance. Let’s have a look at these 5 core exercises you can use to improve your skiing while mitigating injury. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Core strength is the key to balance, control and power while skiing. Exercises required for a strong core are similar to those used in weight training, but with modifications to fit your needs as a skier. 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Skiing is an intense activity which shouldn’t be taken lightly, you need some form of physical performance to be able to be confident on the slopes. Training the core should be part of a well rounded plan to prepare your body for your next ski trip. Have a look at the 5 core exercises skiers can use in their full body strength training. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"If you’re about to go on your next ski trip as a recreational skier, or you’r hoping to improve your physicality to enhance your ski performance, having a well rounded core can be beneficial. Skiing is an intense activity which shouldn’t be taken lightly, you need some form of physical performance to be able to be confident on the slopes. Training the core should be part of a well rounded plan to prepare your body for your next ski trip. Have a look at the 5 core exercises skiers can use in their full body strength training. 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When skiing you will be constantly moving, so the more dynamic core exercises will be more applicable to skiing itself while the isometric exercises will build the best required to perform the dynamic exercises with precision. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" into your training as well as the more traditional isometric holds. When skiing you will be constantly moving, so the more dynamic core exercises will be more applicable to skiing itself while the isometric exercises will build the best required to perform the dynamic exercises with precision. 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Hip thrust positioning. This exercise requires a lot of tension in the glutes and slow intensional movement, having a tight hip thrust position is important to perform this exercise correctly. 2. Moving too fast. This exercise is all about control so move slowly and take your time. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Hip thrust positioning. This exercise requires a lot of tension in the glutes and slow intensional movement, having a tight hip thrust position is important to perform this exercise correctly. 2. Moving too fast. This exercise is all about control so move slowly and take your time. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the glute bridge kettlebell pull over is its ability to increase the strength of the anterior core. Due to its eccentric nature it provides a lot of time under tension. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the glute bridge kettlebell pull over is its ability to increase the strength of the anterior core. Due to its eccentric nature it provides a lot of time under tension. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Find a hip thrust position with the kettlebell locked overhead. 2. Make sure you’re in a stable position with tension in the glutes. 3. Slowly lower the kettlebell to the floor so the handle of the kettlebell touches the floor. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Find a hip thrust position with the kettlebell locked overhead. 2. Make sure you’re in a stable position with tension in the glutes. 3. Slowly lower the kettlebell to the floor so the handle of the kettlebell touches the floor. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The glute bridge kettlebell pullover is one of the most under utilised anterior core exercises. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The glute bridge kettlebell pullover is one of the most under utilised anterior core exercises. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This is a great exercise for people of all abilities to help develop the anterior core. It can be put at the end of a session in the core segments and in bi or tri sets. As it takes a long time to perform, don’t use over 12 repetitions as it will encourage too much speed to finish the exercise quickly. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This is a great exercise for people of all abilities to help develop the anterior core. It can be put at the end of a session in the core segments and in bi or tri sets. As it takes a long time to perform, don’t use over 12 repetitions as it will encourage too much speed to finish the exercise quickly. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"362\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"362\",\"href\":null}]}},\"blocks\":[],\"id\":\"362\",\"name\":\"Glute Bridge Kettlebell Pullover\",\"cues\":\"Start with and maintain tension in the glutes throughout. Ensure you use your thumbs on the horns of the kettlebell to get a good grip. Slowly lower the weight keeping a tight core.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/glute_bridge_kettlebell_pullover.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/glute_bridge_kettlebell_pullover.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":1.5,\"volume\":7},{\"id\":\"382\",\"name\":\"Half Kneeling Banded Diagonal Chop\",\"cues\":\"In a stable lunge position, with the knee planted closest to the band. Chop the band across the body and towards the ceiling. Keep a slight bend in the arm.\",\"type\":\"Core\",\"category\":\"Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_banded_diagonal_chop.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_banded_diagonal_chop.mp4\",\"equipment\":[{\"name\":\"Band\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":null,\"volume\":6},{\"id\":\"799\",\"name\":\"Side Plank Kneeling Leg Raise\",\"cues\":\"Keep the hips as high as able. Slowly lift the leg to its end range and bring to the starting position.\",\"type\":\"Core\",\"category\":\"Hip Stability\",\"target\":\"Trunk\",\"muscles\":[],\"bilateral\":false,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/side_plank_kneeling_leg_raise.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/side_plank_kneeling_leg_raise.mp4\",\"equipment\":[],\"volume_bound_upper\":8,\"volume_bound_lower\":4,\"volume_unit\":\"x\",\"intensity_multiplier\":null,\"volume\":8}]}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"circuit\",\n\t\"data\": {\n\t\t\"title\": \"Sample Core Workout For Skiers\",\n\t\t\"rounds\": \"3\",\n\t\t\"exercises\": [\n\t\t\t{\n\t\t\t\t\"id\": \"362\",\n\t\t\t\t\"volume\": 7\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"382\",\n\t\t\t\t\"volume\": 6\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"799\",\n\t\t\t\t\"volume\": 8\n\t\t\t}\n\t\t]\n\t}\n}","href":null}]},"archived":false},{"object":"block","id":"0754d031-4b78-414e-b6c1-b69620d1879d","parent":{"type":"page_id","page_id":"fa6c9633-fa90-4c1b-9b76-49b99f69b04e"},"created_time":"2022-04-06T14:29:00.000Z","last_edited_time":"2022-04-13T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"More Exercises For Skiing","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"More Exercises For Skiing","href":null}]},"archived":false},{"object":"block","id":"745906a2-acfd-4fd9-9917-9d7eeae3dced","parent":{"type":"page_id","page_id":"fa6c9633-fa90-4c1b-9b76-49b99f69b04e"},"created_time":"2022-04-06T14:29:00.000Z","last_edited_time":"2022-04-06T14:29:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"15\",\"name\":\"A-Stance Hold To Reverse Lunge\",\"cues\":\"Do not worry too much about hand positioning. Focus on controlling the movement and being as stable as possible. Gently touch the back knee to the floor.\",\"type\":\"Movement\",\"category\":\"Flow And Locomotion\",\"target\":\"Lower Body\",\"muscles\":[],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/a-stance_hold_to_reverse_lunge.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/a-stance_hold_to_reverse_lunge.mp4\",\"equipment\":[],\"volume_bound_upper\":6,\"volume_bound_lower\":4,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"15\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"42e65d08-1bca-4195-b1a5-26a8cdd817a1","parent":{"type":"page_id","page_id":"fa6c9633-fa90-4c1b-9b76-49b99f69b04e"},"created_time":"2022-04-06T14:29:00.000Z","last_edited_time":"2022-04-06T14:29:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"69\",\"name\":\"Banded Clam Shell\",\"cues\":\"Have a slight bend in the knees. Place the band just above the knees. Lift the knee and resist the band tension.\",\"type\":\"Warmup\",\"category\":\"Hip Dominant\",\"target\":\"Lower Body\",\"muscles\":[\"Glutes\"],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/banded_clam_shell.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/banded_clam_shell.mp4\",\"equipment\":[{\"name\":\"Band\"}],\"volume_bound_upper\":8,\"volume_bound_lower\":8,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"69\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"1c80f194-ce89-4cd2-b973-3e9379bad84b","parent":{"type":"page_id","page_id":"fa6c9633-fa90-4c1b-9b76-49b99f69b04e"},"created_time":"2022-04-06T14:29:00.000Z","last_edited_time":"2022-04-13T09:35:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Back placement can be a little difficult for this exercise, if the back is positioned too low or too high on the bench it can be difficult to perform the exercise correctly. 2. Foot placement can also be an issue. If the foot is positioned too close to the hips it will be hard to move through a full range of motion, if its positioned too far from the hips the exercise will put emphasis on the hamstrings not allowing for the desired adaptations in the glutes.  \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Back placement can be a little difficult for this exercise, if the back is positioned too low or too high on the bench it can be difficult to perform the exercise correctly. 2. Foot placement can also be an issue. If the foot is positioned too close to the hips it will be hard to move through a full range of motion, if its positioned too far from the hips the exercise will put emphasis on the hamstrings not allowing for the desired adaptations in the glutes.  \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the chest elevated single leg hip thrust is that is allows a great deal of isolation of the glute muscles and is therefore effective at growing muscle and strength in the glutes. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the chest elevated single leg hip thrust is that is allows a great deal of isolation of the glute muscles and is therefore effective at growing muscle and strength in the glutes. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Put your upper back on the bench, with your arms out wide and also positioned on the bench. 2. Start with both feet on the floor relatively close to the hips as in the video, if they are too far away the exercise will put emphasis on the hamstring and not the glutes. 3. Straighten one leg and take all the weight in the other. 4. Press the foot into the floor and use the muscles in the glutes to lift the hips, pause slightly at the top. 5. Slowly move the hips down towards the floor and find the starting position. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Put your upper back on the bench, with your arms out wide and also positioned on the bench. 2. Start with both feet on the floor relatively close to the hips as in the video, if they are too far away the exercise will put emphasis on the hamstring and not the glutes. 3. Straighten one leg and take all the weight in the other. 4. Press the foot into the floor and use the muscles in the glutes to lift the hips, pause slightly at the top. 5. Slowly move the hips down towards the floor and find the starting position. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The chest elevated single leg hip thrust is one of the best hip dominant exercises to grow the glutes without using an external load. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The chest elevated single leg hip thrust is one of the best hip dominant exercises to grow the glutes without using an external load. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercise is great for both beginners and advanced individuals. As a bodyweight exercise it’s not going to create the mechanical tension required for high levels of hypertrophy for advanced individuals, that does’t take away from its effectiveness as a secondary exercise. For beginners who have mastered the basic body weight hip thrust and have decent body awareness, this can be a great exercise that both strengthens and grows the musculature of the glutes. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercise is great for both beginners and advanced individuals. As a bodyweight exercise it’s not going to create the mechanical tension required for high levels of hypertrophy for advanced individuals, that does’t take away from its effectiveness as a secondary exercise. For beginners who have mastered the basic body weight hip thrust and have decent body awareness, this can be a great exercise that both strengthens and grows the musculature of the glutes. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"175\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"175\",\"href\":null}]}},\"blocks\":[],\"id\":\"175\",\"name\":\"Chest Elevated Single Leg Hip Thrust\",\"cues\":\"Use your elbows to anchor yourself on the bench. Lock the knee of the leg that isnt working. Create as much tension in the glute as possible.\",\"type\":\"Secondary\",\"category\":\"Hip Dominant\",\"target\":\"Lower Body\",\"muscles\":[\"Glutes\"],\"bilateral\":false,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/chest_elevated_single_leg_hip_thrust.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/chest_elevated_single_leg_hip_thrust.mp4\",\"equipment\":[{\"name\":\"Bench\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"175\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"d2c5c647-ef12-4b9a-8f3e-77a3e3d74e0f","parent":{"type":"page_id","page_id":"fa6c9633-fa90-4c1b-9b76-49b99f69b04e"},"created_time":"2022-04-13T09:33:00.000Z","last_edited_time":"2022-04-13T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":" ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" ","href":null}]},"archived":false},{"object":"block","id":"fe327b80-2b54-427c-9295-945032aad30b","parent":{"type":"page_id","page_id":"fa6c9633-fa90-4c1b-9b76-49b99f69b04e"},"created_time":"2022-04-06T14:29:00.000Z","last_edited_time":"2022-04-06T14:29:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[]},"archived":false}],"contents":[{"text":"Benefits Of Core Workouts If You Ski","type":"heading_2"},{"text":"Add Dynamic Core Exercises ","type":"heading_3"},{"text":"The 5 Best Ski Core Exercises For Recreational Skiers and Athletes","type":"heading_2"},{"text":"Sample Core Workout For Skiers","type":"heading_2"},{"text":"More Exercises For Skiing","type":"heading_2"}],"readTime":4,"related":[{"id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f","status":{"id":"J%3Dru","type":"select","select":{"id":"51b674ce-1a45-43dc-972c-5a05906f778a","name":"Published","color":"green"}},"exercises":[{"id":"16","name":"A-Stance Pass Through","cues":"Start in a stable position using the ankle knee and hip to find balance. Slowly pass the KB under the leg, trying to maintain balance as the weight transfers to the other hand.","type":"Core","category":"Resisting Rotation","target":"Trunk","muscles":["Obliques"],"bilateral":false,"level":4,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/a-stance_pass_through.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/a-stance_pass_through.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":6,"volume_bound_lower":4,"volume_unit":"x","intensity_multiplier":2.5},{"id":"195","name":"Cross Chop","cues":"Rotate the entire trunk with power, return to the starting position slowly keeping the kettlebell infront of you.","type":"Core","category":"Rotation","target":"Trunk","muscles":["Obliques"],"bilateral":false,"level":4,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/cross_chop.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/cross_chop.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":12,"volume_bound_lower":4,"volume_unit":"x","intensity_multiplier":3},{"id":"524","name":"KB Windmill","cues":"Stand in a wide base. Have a slight bend in the leg you’re leaning towards and point the toe away from the body. Hinge at the hips. Look at the KB throughout the entire movement.","type":"Core","category":"Rotation","target":"Trunk","muscles":["Obliques"],"bilateral":false,"level":3,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/kb_windmill.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/kb_windmill.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":5,"volume_bound_lower":3,"volume_unit":"x","intensity_multiplier":2},{"id":"71","name":"Banded Deadbug Pulses","cues":"Keep the lower back pressed into the floor throughout the movement.  Pull the band towards the knees slowly then back overhead. Create as much tension in the abdominals as possible.","type":"Core","category":"Anterior Core","target":"Trunk","muscles":["Abdominals"],"bilateral":true,"level":2,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/banded_deadbug_pulses.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/banded_deadbug_pulses.mp4","equipment":[{"name":"Band"}],"volume_bound_upper":12,"volume_bound_lower":5,"volume_unit":"x","intensity_multiplier":null},{"content":{"variables":{"id":"MQrv","type":"rich_text","rich_text":[]},"common_mistakes":{"id":"%5CsSb","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Moving to quickly. This will mean you spend a lot less time under tension and will not create a satisfactory stimulus. 2. Not adopting an athletic stance. This movement will involve a large proportion of the body if done correctly, but if you lock your knees and hips you will not be able to perform the movement with a stable base. 3. Not starting with your chest in line where the band is attached. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Moving to quickly. This will mean you spend a lot less time under tension and will not create a satisfactory stimulus. 2. Not adopting an athletic stance. This movement will involve a large proportion of the body if done correctly, but if you lock your knees and hips you will not be able to perform the movement with a stable base. 3. Not starting with your chest in line where the band is attached. ","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The main benefit of the pallof press is its development of the obliques specifically the transversus abdominus. As the movement involves different gredations of resistance throughout the movement it also allows you to learn to dynamically resist against a force. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The main benefit of the pallof press is its development of the obliques specifically the transversus abdominus. As the movement involves different gredations of resistance throughout the movement it also allows you to learn to dynamically resist against a force. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Start with the knees and hips slightly bent, it should feel like a very athletic stance. 2. Bring the band towards the chest, finding a comfortable grip on the band. 3. Slowly straighten the arms keeping the shoulders and hips square throughout. 4. Do a slight pause at the end just to show control of the movement, then slowly bring your hands back towards your chest. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Start with the knees and hips slightly bent, it should feel like a very athletic stance. 2. Bring the band towards the chest, finding a comfortable grip on the band. 3. Slowly straighten the arms keeping the shoulders and hips square throughout. 4. Do a slight pause at the end just to show control of the movement, then slowly bring your hands back towards your chest. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The Pallof Press is one of the most effective resisting rotation exercises available in a coaches tool box. It is simple, easy to coach and the physical difficulty can be manipulated very easily. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The Pallof Press is one of the most effective resisting rotation exercises available in a coaches tool box. It is simple, easy to coach and the physical difficulty can be manipulated very easily. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"This movement is a core variation and should be done either at the end of a session or as a supporting movement within a bi or tri set. Rep ranges don’t need to go over 12 reps, if your able to comfortable do 12 reps begin to increase the resistance. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This movement is a core variation and should be done either at the end of a session or as a supporting movement within a bi or tri set. Rep ranges don’t need to go over 12 reps, if your able to comfortable do 12 reps begin to increase the resistance. ","href":null}]},"id":{"id":"title","type":"title","title":[{"type":"text","text":{"content":"637","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"637","href":null}]}},"blocks":[],"id":"637","name":"Pallof Press","cues":"Keep shoulders square. 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When coming back to the starting position, don’t use momentum, use your abdominals to control the movement. 3. Not pausing at the top. Not illustrating control of the movement will result in fast reps with little strength gain in the abdominals.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Starting with the lower back off the ground, this means the pelvis position is wrong and the rest of the movement will be much less effective at creating adaptations desired from performing the movement. 2. Falling back into position. When coming back to the starting position, don’t use momentum, use your abdominals to control the movement. 3. Not pausing at the top. 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","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"Tuck ups are on of the most advanced anterior core variations, especially when they are performed with excellent form. They require a great deal of abdominal strength and therefore should only be performed by those who have the experience. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Tuck ups are on of the most advanced anterior core variations, especially when they are performed with excellent form. They require a great deal of abdominal strength and therefore should only be performed by those who have the experience. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"Usually performed at the end of a resistance training session or as a lighter movement in a bi/tri set. 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The main mistake is not keeping the lower back on the floor, this fundamentally changes the exercise and takes the work away from the anterior core, effectively changing the exercise making it much less effective. 2. Not having tight positions. This exercise requires the arms and legs to be straight throughout and the whole body should be creating tension. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. The main mistake is not keeping the lower back on the floor, this fundamentally changes the exercise and takes the work away from the anterior core, effectively changing the exercise making it much less effective. 2. Not having tight positions. This exercise requires the arms and legs to be straight throughout and the whole body should be creating tension. ","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The main benefit of the hollow hold is developing static strength in the muscles of the anterior core. Great core strength here will help transfer to a large amount of other resistance training movements. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The main benefit of the hollow hold is developing static strength in the muscles of the anterior core. Great core strength here will help transfer to a large amount of other resistance training movements. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. 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Well we have the 8 best core exercises runners can add into their training regime. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"So you’ve got your running training on point, your fitness and form are feeling good, but you still need to nail down a good core training routine? Well we have the 8 best core exercises runners can add into their training regime. ","href":null}]},"archived":false},{"object":"block","id":"1aa4301e-f7b5-4465-ba89-86fa114acbfb","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-03-11T10:17:00.000Z","last_edited_time":"2022-03-11T12:26:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"How Do I Strengthen My Core For Running?","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"How Do I Strengthen My Core For Running?","href":null}]},"archived":false},{"object":"block","id":"afaeb195-f217-41d2-8c0e-d0a2f2a9f6a0","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-03-11T10:17:00.000Z","last_edited_time":"2023-05-15T08:51:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"We all know strength training and core training is","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"We all know strength training and core training is","href":null},{"type":"text","text":{"content":" important for runners","link":{"url":"https://www.runnersworld.com/training/a20074772/strength-training"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" important for runners","href":"https://www.runnersworld.com/training/a20074772/strength-training"},{"type":"text","text":{"content":", but how can you add it into your routine? The key to strengthening your core as a runner is to add core exercises consistently into your training regime. The three best ways for runners to integrate core work into their training are: ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":", but how can you add it into your routine? The key to strengthening your core as a runner is to add core exercises consistently into your training regime. The three best ways for runners to integrate core work into their training are: ","href":null}]},"archived":false},{"object":"block","id":"87eefd43-ff1d-4319-9adc-4d9a4c4ea1b4","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-03-11T10:17:00.000Z","last_edited_time":"2023-05-15T08:53:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"1. Post Running Core Work ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Post Running Core Work ","href":null}]},"archived":false},{"object":"block","id":"631c5597-83d8-4f83-b408-e461b8135810","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-03-11T10:17:00.000Z","last_edited_time":"2023-05-15T08:53:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"For runners who aren’t ready to add a full weight training regime into their routine but still see the value of core work for their performance and training, doing it after your run can be an easy way to add it into your week. Check out the Post Run workout example we provide below. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"For runners who aren’t ready to add a full weight training regime into their routine but still see the value of core work for their performance and training, doing it after your run can be an easy way to add it into your week. Check out the Post Run workout example we provide below. ","href":null}]},"archived":false},{"object":"block","id":"421c4456-eb90-4760-99d2-961f5def3499","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2023-05-15T08:51:00.000Z","last_edited_time":"2023-05-15T08:51:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"2. Warm Ups","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"2. Warm Ups","href":null}]},"archived":false},{"object":"block","id":"c3bef098-91fb-413a-b2fc-e20ee1e58628","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2023-05-15T08:51:00.000Z","last_edited_time":"2023-05-15T08:59:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Warm ups are a great way to build in extra volume on areas you’re looking to improve, this can include core exercise. Obviously adding core work into your warm ups will not provide enough stimulus to create a great deal of adaptation, but if your very short on time and just want to get 5 minutes of core work done a few times a week, then this can be a perfect way to improve your core. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Warm ups are a great way to build in extra volume on areas you’re looking to improve, this can include core exercise. Obviously adding core work into your warm ups will not provide enough stimulus to create a great deal of adaptation, but if your very short on time and just want to get 5 minutes of core work done a few times a week, then this can be a perfect way to improve your core. ","href":null}]},"archived":false},{"object":"block","id":"29fc49d8-4baa-4b34-b6e2-46c75bcc53bb","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-03-11T10:17:00.000Z","last_edited_time":"2023-05-15T08:51:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"3. A Full Body Resistance Training Programme ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"3. A Full Body Resistance Training Programme ","href":null}]},"archived":false},{"object":"block","id":"6ffa4fee-0f6e-43e2-ae5b-c9d4995c8b17","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-03-11T10:17:00.000Z","last_edited_time":"2023-05-15T08:51:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Full body resistance training can be a great way to add core work into your training while simultaneously getting the performance and health benefits from other forms of strength training. The style of full body resistance training often involves core exercises either in bi-sets or tri-sets, however sometimes it can be left towards the end of the session. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Full body resistance training can be a great way to add core work into your training while simultaneously getting the performance and health benefits from other forms of strength training. The style of full body resistance training often involves core exercises either in bi-sets or tri-sets, however sometimes it can be left towards the end of the session. ","href":null}]},"archived":false},{"object":"block","id":"01609c4a-a70d-4392-9177-22d85fb4219c","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2023-05-15T08:49:00.000Z","last_edited_time":"2023-05-15T08:51:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Mixing running training and full body resistance training can be an excellent way to stay very healthy, especially if you’re targeting both you aerobic and anaerobic systems once a week with your running training.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Mixing running training and full body resistance training can be an excellent way to stay very healthy, especially if you’re targeting both you aerobic and anaerobic systems once a week with your running training.","href":null}]},"archived":false},{"object":"block","id":"5de14b23-6e12-48cf-83dd-0d09d21d8b0c","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-03-11T10:17:00.000Z","last_edited_time":"2022-03-11T12:31:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"circuit\",\"data\":{\"title\":\"5 Minute Core Workout For Runners\",\"rounds\":\"3\",\"exercises\":[{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. The main mistake is not keeping the lower back on the floor, this fundamentally changes the exercise and takes the work away from the anterior core, effectively changing the exercise making it much less effective. 2. Not having tight positions. This exercise requires the arms and legs to be straight throughout and the whole body should be creating tension. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. The main mistake is not keeping the lower back on the floor, this fundamentally changes the exercise and takes the work away from the anterior core, effectively changing the exercise making it much less effective. 2. Not having tight positions. This exercise requires the arms and legs to be straight throughout and the whole body should be creating tension. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the hollow hold is developing static strength in the muscles of the anterior core. Great core strength here will help transfer to a large amount of other resistance training movements. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the hollow hold is developing static strength in the muscles of the anterior core. Great core strength here will help transfer to a large amount of other resistance training movements. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start by lifting the legs and the shoulders off the floor with both the arms and legs straight. 2. Tilt the pelvis so the lower back is pressed into the floor and the core is extremely tight. 3. Hold this stable position for the prescribed duration keeping the lower back on the floor throughout. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start by lifting the legs and the shoulders off the floor with both the arms and legs straight. 2. Tilt the pelvis so the lower back is pressed into the floor and the core is extremely tight. 3. Hold this stable position for the prescribed duration keeping the lower back on the floor throughout. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The hollow hold exercise is one of the most widely used core exercises for developing the anterior core and has its origins in gymnastics training. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The hollow hold exercise is one of the most widely used core exercises for developing the anterior core and has its origins in gymnastics training. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This is a very challenging exercise and its normal if beginners and intermediate individuals cannot perform it with good technique. It should only be programmed if you’re able to hold a deadbug with banded resistance without losing the tension in the abdominals. Start with short,  perfectly executed holds to ensure good technique. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This is a very challenging exercise and its normal if beginners and intermediate individuals cannot perform it with good technique. It should only be programmed if you’re able to hold a deadbug with banded resistance without losing the tension in the abdominals. Start with short,  perfectly executed holds to ensure good technique. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"454\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"454\",\"href\":null}]}},\"blocks\":[],\"id\":\"454\",\"name\":\"Hollow Hold\",\"cues\":\"Start in a deadbug with the lower back pressed into the floor. Straighten the legs and move the arms over head. Keep hands and feet together. If your lower back is not on the floor its incorrect.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/hollow_hold.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/hollow_hold.mp4\",\"equipment\":[],\"volume_bound_upper\":60,\"volume_bound_lower\":15,\"volume_unit\":\"s\",\"intensity_multiplier\":null,\"volume\":30},{\"id\":\"195\",\"name\":\"Cross Chop\",\"cues\":\"Rotate the entire trunk with power, return to the starting position slowly keeping the kettlebell infront of you.\",\"type\":\"Core\",\"category\":\"Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/cross_chop.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/cross_chop.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":4,\"volume_unit\":\"x\",\"intensity_multiplier\":3,\"volume\":6},{\"id\":\"16\",\"name\":\"A-Stance Pass Through\",\"cues\":\"Start in a stable position using the ankle knee and hip to find balance. Slowly pass the KB under the leg, trying to maintain balance as the weight transfers to the other hand.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/a-stance_pass_through.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/a-stance_pass_through.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":6,\"volume_bound_lower\":4,\"volume_unit\":\"x\",\"intensity_multiplier\":2.5,\"volume\":3}]}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"circuit\",\n\t\"data\": {\n\t\t\"title\": \"5 Minute Core Workout For Runners\",\n\t\t\"rounds\": \"3\",\n\t\t\"exercises\": [\n\t\t\t{\n\t\t\t\t\"id\": \"454\",\n\t\t\t\t\"volume\": 30\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"195\",\n\t\t\t\t\"volume\": 6\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"16\",\n\t\t\t\t\"volume\": 3\n\t\t\t}\n\t\t]\n\t}\n}","href":null}]},"archived":false},{"object":"block","id":"665d92d1-966c-439e-8bfd-e85a8d015543","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-03-11T12:32:00.000Z","last_edited_time":"2022-08-22T11:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"circuit\",\"data\":{\"title\":\"Beginner Core Workout For Runnners\",\"rounds\":\"3\",\"exercises\":[{\"id\":\"279\",\"name\":\"Deadbugs with Pause\",\"cues\":\"Do not lower the leg so far that your lower back comes of the floor. Only go as far as able while holding a good position.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/deadbugs_with_pause.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/deadbugs_with_pause.mp4\",\"equipment\":[],\"volume_bound_upper\":10,\"volume_bound_lower\":4,\"volume_unit\":\"x\",\"intensity_multiplier\":null,\"volume\":12},{\"id\":\"382\",\"name\":\"Half Kneeling Banded Diagonal Chop\",\"cues\":\"In a stable lunge position, with the knee planted closest to the band. Chop the band across the body and towards the ceiling. Keep a slight bend in the arm.\",\"type\":\"Core\",\"category\":\"Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_banded_diagonal_chop.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_banded_diagonal_chop.mp4\",\"equipment\":[{\"name\":\"Band\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":null,\"volume\":6},{\"id\":\"799\",\"name\":\"Side Plank Kneeling Leg Raise\",\"cues\":\"Keep the hips as high as able. Slowly lift the leg to its end range and bring to the starting position.\",\"type\":\"Core\",\"category\":\"Hip Stability\",\"target\":\"Trunk\",\"muscles\":[],\"bilateral\":false,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/side_plank_kneeling_leg_raise.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/side_plank_kneeling_leg_raise.mp4\",\"equipment\":[],\"volume_bound_upper\":8,\"volume_bound_lower\":4,\"volume_unit\":\"x\",\"intensity_multiplier\":null,\"volume\":6}]}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"circuit\",\n\t\"data\": {\n\t\t\"title\": \"Beginner Core Workout For Runnners\",\n\t\t\"rounds\": \"3\",\n\t\t\"exercises\": [\n\t\t\t{\n\t\t\t\t\"id\": \"279\",\n\t\t\t\t\"volume\": 12\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"382\",\n\t\t\t\t\"volume\": 6\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"799\",\n\t\t\t\t\"volume\": 6\n\t\t\t}\n\t\t]\n\t}\n}","href":null}]},"archived":false},{"object":"block","id":"fa108f24-fba7-4513-a839-53546c7c86d2","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-08-22T11:10:00.000Z","last_edited_time":"2022-08-22T11:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Benefits of Hybrid Training ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Benefits of Hybrid Training ","href":null}]},"archived":false},{"object":"block","id":"14f4a7b3-b054-4125-b684-f100d3b2e35e","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-08-22T11:10:00.000Z","last_edited_time":"2022-08-22T11:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Physical health is a complex topic, when it comes to how different types of movement effect physical health we are starting to grow more and more of an understanding of how different types of movement can impact the body. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Physical health is a complex topic, when it comes to how different types of movement effect physical health we are starting to grow more and more of an understanding of how different types of movement can impact the body. ","href":null}]},"archived":false},{"object":"block","id":"3cdc6001-ff1c-4658-823b-8f84c2f07114","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-08-22T11:10:00.000Z","last_edited_time":"2023-05-15T08:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Strength training and cardiovascular training both have such positive benefits for physical wellbeing, making it preferable to do both in conjunction with each other, therefore reaping the physiological benefits of both activities. At a deeper level, different types of cardiovascular training stress the system in such different ways that they benefit health in different ways. For example, Zone 2 cardiovascular training has been shown to improve ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Strength training and cardiovascular training both have such positive benefits for physical wellbeing, making it preferable to do both in conjunction with each other, therefore reaping the physiological benefits of both activities. At a deeper level, different types of cardiovascular training stress the system in such different ways that they benefit health in different ways. For example, Zone 2 cardiovascular training has been shown to improve ","href":null},{"type":"text","text":{"content":"brain health","link":{"url":"https://journals.lww.com/acsm-essr/Fulltext/2015/10000/The_Role_of_Exercise_Induced_Cardiovascular.2.aspx"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"brain health","href":"https://journals.lww.com/acsm-essr/Fulltext/2015/10000/The_Role_of_Exercise_Induced_Cardiovascular.2.aspx"},{"type":"text","text":{"content":" (1), whereas high intensity interval training has been shown to ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" (1), whereas high intensity interval training has been shown to ","href":null},{"type":"text","text":{"content":"improves VO2 max","link":{"url":"https://pubmed.ncbi.nlm.nih.gov/22201691/"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"improves VO2 max","href":"https://pubmed.ncbi.nlm.nih.gov/22201691/"},{"type":"text","text":{"content":" (2) and ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" (2) and ","href":null},{"type":"text","text":{"content":"reduces inflammation","link":{"url":"https://pubmed.ncbi.nlm.nih.gov/27657999/"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"reduces inflammation","href":"https://pubmed.ncbi.nlm.nih.gov/27657999/"},{"type":"text","text":{"content":" (3). ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" (3). ","href":null}]},"archived":false},{"object":"block","id":"a10ef79f-4f8a-486d-970f-235e022733fc","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-08-22T11:10:00.000Z","last_edited_time":"2022-08-22T11:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Obviously there will be overlap in benefits of these behaviours, but incorporating both into your training will be extremely beneficial for both health and performance. The impact of how different types of cardiovascular training impacts the body still needs a lot of investigation, but it’s clear that such different stressors would have different effects on physiology. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Obviously there will be overlap in benefits of these behaviours, but incorporating both into your training will be extremely beneficial for both health and performance. The impact of how different types of cardiovascular training impacts the body still needs a lot of investigation, but it’s clear that such different stressors would have different effects on physiology. ","href":null}]},"archived":false},{"object":"block","id":"6c6aa084-0d86-4d53-b56d-dc981e9a1058","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-08-22T11:10:00.000Z","last_edited_time":"2022-08-22T11:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Grouping movement into one style and limiting yourself to this will prevent you from getting the most from your movement practice. That’s why if you’re a recreational runner, you’ll likely not need strength training or core training for improved performance, but for building a solid foundation of health it will be extremely beneficial. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Grouping movement into one style and limiting yourself to this will prevent you from getting the most from your movement practice. That’s why if you’re a recreational runner, you’ll likely not need strength training or core training for improved performance, but for building a solid foundation of health it will be extremely beneficial. ","href":null}]},"archived":false},{"object":"block","id":"b466cd45-5c10-4b63-a8ca-2b54a84da071","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-08-22T11:10:00.000Z","last_edited_time":"2022-08-22T11:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Runners Need To Run ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Runners Need To Run ","href":null}]},"archived":false},{"object":"block","id":"8fdc3710-ebc4-4fe8-9b3c-b9c3c9c44dde","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-08-22T11:10:00.000Z","last_edited_time":"2022-08-22T11:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The principle of specificity is easy forgotten due to its simplicity. The principle outlines that doing the behaviour specific the the goal will increase performance more so than doing any other behaviour. If you’re training for running, the behaviour that will improve your running performance the most will be running. That’s not to say that supplementary behaviour won’t be beneficial at all, buts its important not to get to lost in the weeds of other activities to improve performance, especially if your specific training lacks consistency. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The principle of specificity is easy forgotten due to its simplicity. The principle outlines that doing the behaviour specific the the goal will increase performance more so than doing any other behaviour. If you’re training for running, the behaviour that will improve your running performance the most will be running. That’s not to say that supplementary behaviour won’t be beneficial at all, buts its important not to get to lost in the weeds of other activities to improve performance, especially if your specific training lacks consistency. ","href":null}]},"archived":false},{"object":"block","id":"9189e8a0-65af-4245-b8fc-ad72c5c8d962","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-08-22T11:10:00.000Z","last_edited_time":"2022-08-22T11:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"The Core Muscles Runners Need ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The Core Muscles Runners Need ","href":null}]},"archived":false},{"object":"block","id":"a94ca466-5139-4b46-8c3e-f92769714a98","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-08-22T11:10:00.000Z","last_edited_time":"2022-08-22T11:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The core muscles are a large group of muscles that link the upper and lower body. The main group of these muscles that runners need to put emphasis on are the hip stabiliser. As these are needed a great deal in running and are often exposed to high volume training and complex positions, especially if you do trail running. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The core muscles are a large group of muscles that link the upper and lower body. The main group of these muscles that runners need to put emphasis on are the hip stabiliser. As these are needed a great deal in running and are often exposed to high volume training and complex positions, especially if you do trail running. ","href":null}]},"archived":false},{"object":"block","id":"21a2b461-70f2-4435-829d-f4af62cb32f4","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-08-22T11:10:00.000Z","last_edited_time":"2022-08-22T11:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Exercises that work on hip stabilisers are great to include in warm ups, this means that doing core work outside of running training isn’t a requirement to succeed in your running programme. Here are some great examples of hip stability core exercises that can be done in your running warm up. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Exercises that work on hip stabilisers are great to include in warm ups, this means that doing core work outside of running training isn’t a requirement to succeed in your running programme. Here are some great examples of hip stability core exercises that can be done in your running warm up. ","href":null}]},"archived":false},{"object":"block","id":"601e6ef8-4671-4d81-be08-daf5e2701745","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-08-22T11:10:00.000Z","last_edited_time":"2022-08-22T11:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"15\",\"name\":\"A-Stance Hold To Reverse Lunge\",\"cues\":\"Do not worry too much about hand positioning. Focus on controlling the movement and being as stable as possible. Gently touch the back knee to the floor.\",\"type\":\"Movement\",\"category\":\"Flow And Locomotion\",\"target\":\"Lower Body\",\"muscles\":[],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/a-stance_hold_to_reverse_lunge.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/a-stance_hold_to_reverse_lunge.mp4\",\"equipment\":[],\"volume_bound_upper\":6,\"volume_bound_lower\":4,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"15\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"d4f6936a-a593-4421-b832-8ee555e01d98","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2023-05-15T08:34:00.000Z","last_edited_time":"2023-05-15T08:39:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The A-Stance reverse lunge is one of the best warm up and balance exercises that runners can use in their training programmes. It allows individuals to practice balancing on one foot, which is a crucial part of the running experience. If this exercise is challenging for your balance it is important that you put time into working the stability of both or hips and your knees. Exercises like this are a great way to both warm up and create adaptations at the same time, this means you can progress and save time as you don’t need to add extra elements into your training programme. The lunge aspect of the a-stance to reverse lunge is a good way to ensure stability and function of the knee in the squatting position, this can be very important for those who are doing trail running consistently.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The A-Stance reverse lunge is one of the best warm up and balance exercises that runners can use in their training programmes. It allows individuals to practice balancing on one foot, which is a crucial part of the running experience. If this exercise is challenging for your balance it is important that you put time into working the stability of both or hips and your knees. Exercises like this are a great way to both warm up and create adaptations at the same time, this means you can progress and save time as you don’t need to add extra elements into your training programme. The lunge aspect of the a-stance to reverse lunge is a good way to ensure stability and function of the knee in the squatting position, this can be very important for those who are doing trail running consistently.","href":null}]},"archived":false},{"object":"block","id":"ada033eb-e552-43bb-9551-e6c0e25cdbe3","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-08-22T11:10:00.000Z","last_edited_time":"2022-08-22T11:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"16\",\"name\":\"A-Stance Pass Through\",\"cues\":\"Start in a stable position using the ankle knee and hip to find balance. Slowly pass the KB under the leg, trying to maintain balance as the weight transfers to the other hand.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/a-stance_pass_through.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/a-stance_pass_through.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":6,\"volume_bound_lower\":4,\"volume_unit\":\"x\",\"intensity_multiplier\":2.5}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"16\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"4456d3d0-b520-4bbb-a341-7e691e23e8fb","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2023-05-15T08:39:00.000Z","last_edited_time":"2023-05-15T08:42:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The A-Stance pass through is another very challenging exercise that runners can use in their warm up to improve their hip and knee stability, though you will need access to a light kettlebell. This exercise puts more emphasis on knee and hip stability rather than knee flexion like the previous exercise. The exercise needs to be performed very slowly with control in order to get the desired adaptations, If you race through this exercise you will not be able to put enough emphasis on building a stable base with the knee and the hip. Take your time before you start any movement with the kettlebell to stabilise, then move fluidly with control. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The A-Stance pass through is another very challenging exercise that runners can use in their warm up to improve their hip and knee stability, though you will need access to a light kettlebell. This exercise puts more emphasis on knee and hip stability rather than knee flexion like the previous exercise. The exercise needs to be performed very slowly with control in order to get the desired adaptations, If you race through this exercise you will not be able to put enough emphasis on building a stable base with the knee and the hip. Take your time before you start any movement with the kettlebell to stabilise, then move fluidly with control. ","href":null}]},"archived":false},{"object":"block","id":"9ca41d2c-172a-404c-b32f-075b499fa470","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-08-22T11:10:00.000Z","last_edited_time":"2022-08-22T11:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Not lifting the hips. If the hips don’t stay high it will take the pressure of the adductors and shift the emphasis of the exercise. 2. Incorrect placement of the elbow will make the exercise uncomfortable and put unwanted pressure on elements of the upper body. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Not lifting the hips. If the hips don’t stay high it will take the pressure of the adductors and shift the emphasis of the exercise. 2. Incorrect placement of the elbow will make the exercise uncomfortable and put unwanted pressure on elements of the upper body. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the bent leg copenhagen plank is the strengthen of the adductors and the abdominal muscles as they are used in unison with each other during this exercise. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the bent leg copenhagen plank is the strengthen of the adductors and the abdominal muscles as they are used in unison with each other during this exercise. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Find a comfortable starting position with the elbow under the shoulder and the knee in the middle of the bench. 2. Lift the hips so that they are inline with the shoulders, taking your weight through your knee by tensing your adductor. 3. Hold a strong and stable position. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Find a comfortable starting position with the elbow under the shoulder and the knee in the middle of the bench. 2. Lift the hips so that they are inline with the shoulders, taking your weight through your knee by tensing your adductor. 3. Hold a strong and stable position. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The bent leg copenhagen plank is on of the most effective ways to train the adductors and should be used by both general practitioners and athletes alike. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The bent leg copenhagen plank is on of the most effective ways to train the adductors and should be used by both general practitioners and athletes alike. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercises should be used with caution, it requires a good base level of strength and probably shouldn’t be attempted with more beginner trainees. It is a very valuable exercise for runners and athletes looking to mitigate injury. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercises should be used with caution, it requires a good base level of strength and probably shouldn’t be attempted with more beginner trainees. It is a very valuable exercise for runners and athletes looking to mitigate injury. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"129\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"129\",\"href\":null}]}},\"blocks\":[],\"id\":\"129\",\"name\":\"Bent Leg Copenhagen Plank\",\"cues\":\"Create a lot of tension in the hip before starting the hold. Keep elbow underneath the shoulder and hips in line with the shoulders\",\"type\":\"Core\",\"category\":\"Hip Stability\",\"target\":\"Trunk\",\"muscles\":[],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/bent_leg_copenhagen_plank.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/bent_leg_copenhagen_plank.mp4\",\"equipment\":[{\"name\":\"Bench\"}],\"volume_bound_upper\":30,\"volume_bound_lower\":15,\"volume_unit\":\"s\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"129\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"da4f0193-d736-4e39-9020-69ffac5fff7a","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2023-05-15T08:42:00.000Z","last_edited_time":"2023-05-15T09:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The bent leg Copenhagen plank is part of a series of plank exercises that runners can use to strengthen their adductors. The adductors are a common injury point for runners so it is important that they are strengthened in the gym. As mentioned previously your best weapon against injury is appropriate training volume, but reinforcing the muscles that take thousands of repetitions during runs is also to your benefit. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The bent leg Copenhagen plank is part of a series of plank exercises that runners can use to strengthen their adductors. The adductors are a common injury point for runners so it is important that they are strengthened in the gym. As mentioned previously your best weapon against injury is appropriate training volume, but reinforcing the muscles that take thousands of repetitions during runs is also to your benefit. ","href":null}]},"archived":false},{"object":"block","id":"77c21683-c44b-4cf4-a2b6-f8d94263995c","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-08-22T11:10:00.000Z","last_edited_time":"2023-05-15T09:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Developing a well rounded core outside of your running training will never be detrimental, especially in terms of building a strong athletic base and improving health. Training economy (","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Developing a well rounded core outside of your running training will never be detrimental, especially in terms of building a strong athletic base and improving health. Training economy (","href":null},{"type":"text","text":{"content":"the amount of time you have to train","link":{"url":"https://www.t-nation.com/training/training-economy/"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"the amount of time you have to train","href":"https://www.t-nation.com/training/training-economy/"},{"type":"text","text":{"content":") and training goals will dictate how much time you dedicate to both training the core musculature and strength training. If you’re not a professional runner, taking a generalist approach to developing a strong core is advised over just working on the elements of the core musculature the most important to running performance. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":") and training goals will dictate how much time you dedicate to both training the core musculature and strength training. If you’re not a professional runner, taking a generalist approach to developing a strong core is advised over just working on the elements of the core musculature the most important to running performance. ","href":null}]},"archived":false},{"object":"block","id":"5667292d-10c6-4e98-8867-b31e1b228c12","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-08-22T11:10:00.000Z","last_edited_time":"2022-08-22T11:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Effect of Strength and Core Training on Running Performance ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Effect of Strength and Core Training on Running Performance ","href":null}]},"archived":false},{"object":"block","id":"962f5ca6-00db-4c5f-969c-37c49e533794","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-08-22T11:10:00.000Z","last_edited_time":"2023-05-15T09:06:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The relationship between running performance and strength training isn’t as well know as you might expect but there have been some performance improvements shown, especially in shorter distance events. It’s been shown that strength training ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The relationship between running performance and strength training isn’t as well know as you might expect but there have been some performance improvements shown, especially in shorter distance events. It’s been shown that strength training ","href":null},{"type":"text","text":{"content":"2-3 times a week","link":{"url":"https://pubmed.ncbi.nlm.nih.gov/29249083/"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"2-3 times a week","href":"https://pubmed.ncbi.nlm.nih.gov/29249083/"},{"type":"text","text":{"content":" (4) can provide benefits to the performance of middle and long distance runners. The frequency of your strength training should depend on your running goals. If your running 5 times a week and involved in the running season with competitive races, then you will likely train strength properties more frequently during your off season and lower the volume and intensity when in season. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" (4) can provide benefits to the performance of middle and long distance runners. The frequency of your strength training should depend on your running goals. If your running 5 times a week and involved in the running season with competitive races, then you will likely train strength properties more frequently during your off season and lower the volume and intensity when in season. ","href":null}]},"archived":false},{"object":"block","id":"ea2ee400-2ca8-4563-9490-385e1c09ca67","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-08-22T11:10:00.000Z","last_edited_time":"2023-05-15T08:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Although it’s currently thought that strength training can have an impact on running performance, core training is currently thought to have ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Although it’s currently thought that strength training can have an impact on running performance, core training is currently thought to have ","href":null},{"type":"text","text":{"content":"little impact on running performance.","link":{"url":"https://pubmed.ncbi.nlm.nih.gov/23768270/"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"little impact on running performance.","href":"https://pubmed.ncbi.nlm.nih.gov/23768270/"},{"type":"text","text":{"content":" (5) That’s not to say its not important for health, but for outright performance, it has little impact. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" (5) That’s not to say its not important for health, but for outright performance, it has little impact. ","href":null}]},"archived":false},{"object":"block","id":"f2d5ec3b-b764-45fd-b9e9-05b4ffc69a5d","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-03-11T10:17:00.000Z","last_edited_time":"2022-08-22T11:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"More Exercises For Runners","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"More Exercises For Runners","href":null}]},"archived":false},{"object":"block","id":"e228da9d-5946-419d-97e4-e509b792d773","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-03-11T10:17:00.000Z","last_edited_time":"2022-03-11T10:17:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"472\",\"name\":\"Jump and Catch on Single Leg\",\"cues\":\"Stand on one leg and jump, land as softly as possible on the same leg. If possible, do this with bare feet.\",\"type\":\"Tertiary\",\"category\":\"Balance\",\"target\":\"Lower Body\",\"muscles\":[],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/jump_and_catch_on_single_leg.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/jump_and_catch_on_single_leg.mp4\",\"equipment\":[],\"volume_bound_upper\":5,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"472\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"48318eb4-a9b1-43ec-84a0-741cc574abbd","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-03-11T10:17:00.000Z","last_edited_time":"2022-03-11T10:17:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Pausing the knees on the floor. The knees should tough the floor gently before you return to the start position, rather than crashing to the floor  and then violently being pulled back up. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Pausing the knees on the floor. The knees should tough the floor gently before you return to the start position, rather than crashing to the floor  and then violently being pulled back up. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The primary benefit of the exercise depends on the physiology of the person performing the exercise, for some who lack mobility but are very strong the primary benefit will be improved mobility of the knee joint while for others who are very mobile but lack strength will benefit mainly from the strength gains. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The primary benefit of the exercise depends on the physiology of the person performing the exercise, for some who lack mobility but are very strong the primary benefit will be improved mobility of the knee joint while for others who are very mobile but lack strength will benefit mainly from the strength gains. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start on your tip toes and bend the knees and the hips. 2. Lower the knees towards the floor whilst remaining balanced on your tip toes. 3. Touch the knees to the floor but do not rest your bodyweight on the floor, the goal is to remain in complete control and not let the floor take your bodyweight. 4. Lift the knees off the floor and come back to the standing position. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start on your tip toes and bend the knees and the hips. 2. Lower the knees towards the floor whilst remaining balanced on your tip toes. 3. Touch the knees to the floor but do not rest your bodyweight on the floor, the goal is to remain in complete control and not let the floor take your bodyweight. 4. Lift the knees off the floor and come back to the standing position. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The KOT Squat is a challenging bodyweight squat variations that can be a great way to improve both strength and mobility of the lower body. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The KOT Squat is a challenging bodyweight squat variations that can be a great way to improve both strength and mobility of the lower body. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercise is designed to either help build strength and mobility in the knee joint, it can be used by athletes and general population individuals a like. The KOT squat has been heavily popularised as it moves the knee through a range of motion that it is rarely moved through, this is a great way to help mitigate injuries by building a body that is strong in a diverse number of movement patterns. That being said, for increasing maximal strength of the legs this exercise will be of little to no effect, that same can be said for gaining muscle mass. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercise is designed to either help build strength and mobility in the knee joint, it can be used by athletes and general population individuals a like. The KOT squat has been heavily popularised as it moves the knee through a range of motion that it is rarely moved through, this is a great way to help mitigate injuries by building a body that is strong in a diverse number of movement patterns. That being said, for increasing maximal strength of the legs this exercise will be of little to no effect, that same can be said for gaining muscle mass. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"536\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"536\",\"href\":null}]}},\"blocks\":[],\"id\":\"536\",\"name\":\"KOT Squats\",\"cues\":\"Move slowly with control. Come onto your toes when needed. Gently tap the knees to the floor, without resting or finding balance.\",\"type\":\"Tertiary\",\"category\":\"Squat\",\"target\":\"Lower Body\",\"muscles\":[\"Quadriceps\",\"Glutes\"],\"bilateral\":true,\"level\":5,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/kot_squats.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/kot_squats.mp4\",\"equipment\":[],\"volume_bound_upper\":6,\"volume_bound_lower\":4,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"536\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"9bb47769-230a-46fe-988e-b0b157868df9","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-03-11T10:17:00.000Z","last_edited_time":"2022-03-11T10:17:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"632\",\"name\":\"Opposite Side Reach\",\"cues\":\"Reach as far as able with control. Gently touch the foot to the floor, but do not stabilise. Use front knee for stability.\",\"type\":\"Tertiary\",\"category\":\"Balance\",\"target\":\"Lower Body\",\"muscles\":[],\"bilateral\":false,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/opposite_side_reach.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/opposite_side_reach.mp4\",\"equipment\":[],\"volume_bound_upper\":8,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"632\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"cf9ae5bd-3fe8-444d-9d7d-dc4052423b59","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-03-11T12:30:00.000Z","last_edited_time":"2022-06-20T14:43:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"fc276730-ab8d-4562-8b3a-fd70ce243a29"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Frequently Asked Questions","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Frequently Asked Questions","href":null}]},"archived":false},{"object":"block","id":"859c5399-196d-483d-86b9-108e08470ac5","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-03-11T12:30:00.000Z","last_edited_time":"2022-03-11T12:30:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"How Much Core Work Should A Runner Do?","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"How Much Core Work Should A Runner Do?","href":null}]},"archived":false},{"object":"block","id":"1b910bb1-f570-4f77-8c8d-2ace5934809d","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-03-11T12:30:00.000Z","last_edited_time":"2022-06-10T15:39:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Try adding core training into your programme 1-2 times a week consistently to see active results. All exercises are provided with proposed sets and reps that you can use. Obviously, if the run your about to perform is very challenging, try avoiding doing your core work on this day. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Try adding core training into your programme 1-2 times a week consistently to see active results. All exercises are provided with proposed sets and reps that you can use. Obviously, if the run your about to perform is very challenging, try avoiding doing your core work on this day. ","href":null}]},"archived":false},{"object":"block","id":"f442d9f0-71db-4471-b691-f33377c4d1bf","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-03-11T12:30:00.000Z","last_edited_time":"2022-03-11T12:30:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Are Cores Good For Runners?","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Are Cores Good For Runners?","href":null}]},"archived":false},{"object":"block","id":"c17bf16e-ab16-4b3a-9f7d-5e8008783976","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-03-11T12:30:00.000Z","last_edited_time":"2022-08-22T11:24:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Yes, having a strong robust core is great for runners. Your core musculature is what ties the body together and includes some crucial balancing muscles in the hip joints that will certainly help runners be more resilient but may not improve performance. That being said, there can be a large diminishing returns for runners who are doing a lot of core training, having good basic balancing ability is great, but adding too much core training volume really isn’t required for runners to be successful. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Yes, having a strong robust core is great for runners. Your core musculature is what ties the body together and includes some crucial balancing muscles in the hip joints that will certainly help runners be more resilient but may not improve performance. That being said, there can be a large diminishing returns for runners who are doing a lot of core training, having good basic balancing ability is great, but adding too much core training volume really isn’t required for runners to be successful. ","href":null}]},"archived":false},{"object":"block","id":"58eef338-2e52-409e-8938-fe44634c7156","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-04-27T13:22:00.000Z","last_edited_time":"2022-04-27T13:23:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Is Core Training Required To Run A Marathon?","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Is Core Training Required To Run A Marathon?","href":null}]},"archived":false},{"object":"block","id":"ed6f4c51-7ec4-41ce-9f49-c2fc83c4d61f","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-04-27T13:22:00.000Z","last_edited_time":"2023-05-15T09:08:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"No. You can happily run a marathon or another race without doing any weight lifting what so ever, no core muscles or abdominal training required, but for health and longevity it might want to be something you consider. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"No. You can happily run a marathon or another race without doing any weight lifting what so ever, no core muscles or abdominal training required, but for health and longevity it might want to be something you consider. ","href":null}]},"archived":false},{"object":"block","id":"7ee658df-cc6f-4931-b3e8-28d7ee06ffc0","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-04-27T13:23:00.000Z","last_edited_time":"2022-04-27T13:25:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Will Core Training Help My Lower Back? ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Will Core Training Help My Lower Back? ","href":null}]},"archived":false},{"object":"block","id":"20598bc2-e442-4c80-856c-8f4692bd41f9","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2022-04-27T13:23:00.000Z","last_edited_time":"2022-06-10T15:41:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Core training and strength training in general has been shown to be one of the most effective ways to prevent lower back pain. However, before you use any intervention other than good sleep and walking, consult with your physiotherapist for advice. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Core training and strength training in general has been shown to be one of the most effective ways to prevent lower back pain. However, before you use any intervention other than good sleep and walking, consult with your physiotherapist for advice. 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(2015) ‘The role of exercise-induced cardiovascular adaptation in Brain Health’, ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Tarumi, T. and Zhang, R. (2015) ‘The role of exercise-induced cardiovascular adaptation in Brain Health’, ","href":null},{"type":"text","text":{"content":"Exercise and Sport Sciences Reviews","link":null},"annotations":{"bold":false,"italic":true,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Exercise and Sport Sciences Reviews","href":null},{"type":"text","text":{"content":", 43(4), pp. 181–189. doi:10.1249/jes.0000000000000063. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":", 43(4), pp. 181–189. doi:10.1249/jes.0000000000000063. 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Effect of high-intensity interval training on cardiovascular function, VO2max, and muscular force. J Strength Cond Res. 2012 Jan;26(1):138-45. doi: 10.1519/JSC.0b013e318218dd77. PMID: 22201691.","href":null}]},"archived":false},{"object":"block","id":"2a4a9aed-afeb-410d-b9cd-8f8bb28cc4b6","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2023-05-15T08:30:00.000Z","last_edited_time":"2023-05-15T08:30:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"numbered_list_item","numbered_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Steckling FM, Farinha JB, Santos DL, Bresciani G, Mortari JA, Stefanello ST, Courtes AA, Duarte T, Duarte MM, Moresco RN, Cardoso MS, Soares FA. High Intensity Interval Training Reduces the Levels of Serum Inflammatory Cytokine on Women with Metabolic Syndrome. Exp Clin Endocrinol Diabetes. 2016 Nov;124(10):597-601. doi: 10.1055/s-0042-111044. Epub 2016 Sep 22. PMID: 27657999.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Steckling FM, Farinha JB, Santos DL, Bresciani G, Mortari JA, Stefanello ST, Courtes AA, Duarte T, Duarte MM, Moresco RN, Cardoso MS, Soares FA. High Intensity Interval Training Reduces the Levels of Serum Inflammatory Cytokine on Women with Metabolic Syndrome. Exp Clin Endocrinol Diabetes. 2016 Nov;124(10):597-601. doi: 10.1055/s-0042-111044. Epub 2016 Sep 22. PMID: 27657999.","href":null}]},"archived":false},{"object":"block","id":"6aaf23f5-d44e-4c96-9dbf-2f6db4c9c787","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2023-05-15T08:34:00.000Z","last_edited_time":"2023-05-15T08:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"numbered_list_item","numbered_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Blagrove RC, Howatson G, Hayes PR. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med. 2018 May;48(5):1117-1149. doi: 10.1007/s40279-017-0835-7. PMID: 29249083; PMCID: PMC5889786.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Blagrove RC, Howatson G, Hayes PR. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med. 2018 May;48(5):1117-1149. doi: 10.1007/s40279-017-0835-7. PMID: 29249083; PMCID: PMC5889786.","href":null}]},"archived":false},{"object":"block","id":"2779def4-7029-4fcf-9ea7-bbc92fcabe16","parent":{"type":"page_id","page_id":"e7290b7b-e843-432a-aa98-6de37b8c9a6f"},"created_time":"2023-05-15T08:34:00.000Z","last_edited_time":"2023-05-15T08:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"numbered_list_item","numbered_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Schilling JF, Murphy JC, Bonney JR, Thich JL. Effect of core strength and endurance training on performance in college students: randomized pilot study. J Bodyw Mov Ther. 2013 Jul;17(3):278-90. doi: 10.1016/j.jbmt.2012.08.008. Epub 2012 Sep 15. 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A Full Body Resistance Training Programme ","type":"heading_3"},{"text":"5 Minute Core Workout For Runners","type":"heading_2"},{"text":"Beginner Core Workout For Runnners","type":"heading_2"},{"text":"Benefits of Hybrid Training ","type":"heading_3"},{"text":"Runners Need To Run ","type":"heading_3"},{"text":"The Core Muscles Runners Need ","type":"heading_3"},{"text":"Effect of Strength and Core Training on Running Performance ","type":"heading_3"},{"text":"More Exercises For Runners","type":"heading_2"},{"text":"Frequently Asked Questions","type":"heading_2"},{"text":"How Much Core Work Should A Runner Do?","type":"heading_3"},{"text":"Are Cores Good For Runners?","type":"heading_3"},{"text":"Is Core Training Required To Run A Marathon?","type":"heading_3"},{"text":"Will Core Training Help My Lower Back? 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Chances are improved core strength, especially in the lower back, would help with your rowing performance. Let’s have a look at 10 exercises rowers can use in their strength training and a sample workout you can try today. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"You don’t have to be an olympic athlete to take your rowing seriously enough that you do some extra training to improve your performance. Chances are improved core strength, especially in the lower back, would help with your rowing performance. Let’s have a look at 10 exercises rowers can use in their strength training and a sample workout you can try today. ","href":null}]},"archived":false},{"object":"block","id":"3f03b108-a326-40fd-9f08-3a82f4acff15","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Benefits Of Core Exercises For Rowers","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Benefits Of Core Exercises For Rowers","href":null}]},"archived":false},{"object":"block","id":"fe97ea92-7b21-4f90-ae9f-b70684e02cf0","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"1. Improved Performance ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Improved Performance ","href":null}]},"archived":false},{"object":"block","id":"4d42f6c8-019f-424f-a75e-2d1acfcac480","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The benefits of good strength and conditioning protocols within sports have been illustrated again and again. Developing a resilient core musculature is a huge part of these training systems as they can be important in improving performance. Different disciplines require different types of adaptation, but all rowers can feel the benefit from having a well rounded base. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The benefits of good strength and conditioning protocols within sports have been illustrated again and again. Developing a resilient core musculature is a huge part of these training systems as they can be important in improving performance. Different disciplines require different types of adaptation, but all rowers can feel the benefit from having a well rounded base. ","href":null}]},"archived":false},{"object":"block","id":"bf0ef4a8-fbac-4942-921d-d195653975a0","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"2. Injury Prevention","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"2. Injury Prevention","href":null}]},"archived":false},{"object":"block","id":"5b3816ec-99b9-4d7c-a8e7-861c8d3fb14a","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"When the full core musculature is taken into account and trained appropriately, it can have a large impact on preventing injury.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"When the full core musculature is taken into account and trained appropriately, it can have a large impact on preventing injury.","href":null}]},"archived":false},{"object":"block","id":"a4bbc56d-9317-49b2-9924-62ed5e09fd21","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"3. Improved Recovery ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"3. Improved Recovery ","href":null}]},"archived":false},{"object":"block","id":"8064dcf5-73a4-4f2a-98c0-5cb224de9cb0","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Having a solid core can be the difference between being able to deal with physical strain without getting muscular soreness or not. If your body is strong it will mean the challenges from training will have less of an impact and therefore improve both your recovery from a race. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Having a solid core can be the difference between being able to deal with physical strain without getting muscular soreness or not. If your body is strong it will mean the challenges from training will have less of an impact and therefore improve both your recovery from a race. ","href":null}]},"archived":false},{"object":"block","id":"7d7f40b0-0584-4b31-9d09-d391b26a0d9b","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"10 Core Exercises For Rowers To Use in Their Strength Training","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"10 Core Exercises For Rowers To Use in Their Strength Training","href":null}]},"archived":false},{"object":"block","id":"15306ac9-3b98-4ae4-b3ec-a8055e1f90df","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Falling towards the floor. This doesn’t mean your performing the exercise, if you cannot add a strict tempo then you are not performing the exercise correctly. 2. Not keeping the feet inline with the hips. This means you’re not keeping a tight core and not taking the required weight through the abdominal muscles. The feet must stay tight together and inline with the hips. 3. Speeding up towards the end, this exercise gets harder the closer the feet get to the floor, so it’s important to stay focused until the very end of the repetition to get the most adaptation possible. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Falling towards the floor. This doesn’t mean your performing the exercise, if you cannot add a strict tempo then you are not performing the exercise correctly. 2. Not keeping the feet inline with the hips. This means you’re not keeping a tight core and not taking the required weight through the abdominal muscles. The feet must stay tight together and inline with the hips. 3. Speeding up towards the end, this exercise gets harder the closer the feet get to the floor, so it’s important to stay focused until the very end of the repetition to get the most adaptation possible. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The benefit of candle stick lowers is the adaptation of increased anterior core strength and endurance. This can be beneficial for both health and athletic performance in and out of the gym. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The benefit of candle stick lowers is the adaptation of increased anterior core strength and endurance. This can be beneficial for both health and athletic performance in and out of the gym. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start with the hands firmly gripped on the bench behind where your head is placed. 2. Lift the feet so that they are over the head, with the legs as straight as possible. 3. Slowly lower the feet towards the floor using the muscles of the abdominals too slow down the movement as much as possible. 4. This is an eccentric exercise, so once you’re lying flat on the bench the first rep is over and you can find the starting position for the next rep in anyway you see fit. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start with the hands firmly gripped on the bench behind where your head is placed. 2. Lift the feet so that they are over the head, with the legs as straight as possible. 3. Slowly lower the feet towards the floor using the muscles of the abdominals too slow down the movement as much as possible. 4. This is an eccentric exercise, so once you’re lying flat on the bench the first rep is over and you can find the starting position for the next rep in anyway you see fit. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"Candle stick lowers are a very advanced anterior core exercises that if done correctly can be very effective at strengthening the musculature of the core. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"Candle stick lowers are a very advanced anterior core exercises that if done correctly can be very effective at strengthening the musculature of the core. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercise is reserved for very advanced trainees. If you or your’e clients attempt this without being capable you will simply fall towards the floor. If your unable to hold L-Sit Holds then avoid this exercise. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercise is reserved for very advanced trainees. If you or your’e clients attempt this without being capable you will simply fall towards the floor. If your unable to hold L-Sit Holds then avoid this exercise. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"171\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"171\",\"href\":null}]}},\"blocks\":[],\"id\":\"171\",\"name\":\"Candle Stick Lowers\",\"cues\":\"Lower your legs as slowly as possible to the floor or bench, keeping tension in the abs and pointing the toes.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/candle_stick_lowers.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/candle_stick_lowers.mp4\",\"equipment\":[{\"name\":\"Bench\"}],\"volume_bound_upper\":6,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"171\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"274c0263-8a09-4c9a-ac02-bfc32379f5ac","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"195\",\"name\":\"Cross Chop\",\"cues\":\"Rotate the entire trunk with power, return to the starting position slowly keeping the kettlebell infront of you.\",\"type\":\"Core\",\"category\":\"Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/cross_chop.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/cross_chop.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":4,\"volume_unit\":\"x\",\"intensity_multiplier\":3}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"195\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"486bcb05-b3a8-40bf-9a1a-593e247e118f","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"290\",\"name\":\"Double KB Farmers March\",\"cues\":\"Keep a slight bend in both arms. Very slowly transition from one leg to the other. Keep shoulders high and spine neutral.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":true,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/double_kb_farmers_march.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/double_kb_farmers_march.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":20,\"volume_bound_lower\":10,\"volume_unit\":\"x\",\"intensity_multiplier\":5}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"290\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"0997e951-146d-4d33-9dfa-ee288d2fc316","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"349\",\"name\":\"Front Rack and Farmers Carry\",\"cues\":\"Maintain a straight spine throughout. Keep a slight bend in the arm doing the farmers carry. Minimize movement of the kettlebells as much as possible.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":true,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/front_rack_and_farmers_carry.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/front_rack_and_farmers_carry.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":20,\"volume_bound_lower\":10,\"volume_unit\":\"m\",\"intensity_multiplier\":5}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"349\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"19296ca8-da96-440b-a464-920f9434872d","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Not being able to lock the elbow, this renders the exercise too hard to perform and the individual doesn’t have enough prerequisite ability to attempt the exercise. 2. Not hinging at the hips. Folding at the hip crease will give you enough space to move downwards and not just fold at the spine (spinal flexion). 3. Not looking at the kettlebell. Keeping clean and stable positions throughout is crucial for this exercise. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Not being able to lock the elbow, this renders the exercise too hard to perform and the individual doesn’t have enough prerequisite ability to attempt the exercise. 2. Not hinging at the hips. Folding at the hip crease will give you enough space to move downwards and not just fold at the spine (spinal flexion). 3. Not looking at the kettlebell. Keeping clean and stable positions throughout is crucial for this exercise. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the half kneeling kettlebell windmill is its ability to gain both strength and mobility in the trunk and the shoulder. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the half kneeling kettlebell windmill is its ability to gain both strength and mobility in the trunk and the shoulder. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start in a stable half kneeling position with the kettlebell locked overhead on the same side as the foot planted on the floor. 2. Hinge at the hips, moving the chest towards the floor, whilst looking at the kettlebell throughout and keeping the elbow locked. 3. With control place your hand on the floor and pause for a second illustrating control. 4. Lift the hand slowly from the floor and return to the starting position. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start in a stable half kneeling position with the kettlebell locked overhead on the same side as the foot planted on the floor. 2. Hinge at the hips, moving the chest towards the floor, whilst looking at the kettlebell throughout and keeping the elbow locked. 3. With control place your hand on the floor and pause for a second illustrating control. 4. Lift the hand slowly from the floor and return to the starting position. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The half kneeling kettlebell windmill is an excellent rotation exercise that requires both strength and mobility in the trunk and shoulder. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The half kneeling kettlebell windmill is an excellent rotation exercise that requires both strength and mobility in the trunk and shoulder. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercise is a great variation for both athletes and general population individuals looking to be strong in a wide variety of movement patterns. It should be used with more advanced practitioners as it does require a lot of control and a base level of strength and mobility. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercise is a great variation for both athletes and general population individuals looking to be strong in a wide variety of movement patterns. It should be used with more advanced practitioners as it does require a lot of control and a base level of strength and mobility. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"393\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"393\",\"href\":null}]}},\"blocks\":[],\"id\":\"393\",\"name\":\"Half Kneeling KB Windmill\",\"cues\":\"Start in a stable half kneeling position. The hand with the weight will be on the same side as the planted foot. Hinge and rotate bringing the hand towards the floor. Look at the KB the entire movement.\",\"type\":\"Core\",\"category\":\"Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_kb_windmill.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_kb_windmill.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":6,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":2}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"393\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"6142ec13-2f65-487b-bddc-685e5b7bff4c","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. The main mistake is not keeping the lower back on the floor, this fundamentally changes the exercise and takes the work away from the anterior core, effectively changing the exercise making it much less effective. 2. Not having tight positions. This exercise requires the arms and legs to be straight throughout and the whole body should be creating tension. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. The main mistake is not keeping the lower back on the floor, this fundamentally changes the exercise and takes the work away from the anterior core, effectively changing the exercise making it much less effective. 2. Not having tight positions. This exercise requires the arms and legs to be straight throughout and the whole body should be creating tension. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the hollow hold is developing static strength in the muscles of the anterior core. Great core strength here will help transfer to a large amount of other resistance training movements. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the hollow hold is developing static strength in the muscles of the anterior core. Great core strength here will help transfer to a large amount of other resistance training movements. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start by lifting the legs and the shoulders off the floor with both the arms and legs straight. 2. Tilt the pelvis so the lower back is pressed into the floor and the core is extremely tight. 3. Hold this stable position for the prescribed duration keeping the lower back on the floor throughout. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start by lifting the legs and the shoulders off the floor with both the arms and legs straight. 2. Tilt the pelvis so the lower back is pressed into the floor and the core is extremely tight. 3. Hold this stable position for the prescribed duration keeping the lower back on the floor throughout. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The hollow hold exercise is one of the most widely used core exercises for developing the anterior core and has its origins in gymnastics training. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The hollow hold exercise is one of the most widely used core exercises for developing the anterior core and has its origins in gymnastics training. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This is a very challenging exercise and its normal if beginners and intermediate individuals cannot perform it with good technique. It should only be programmed if you’re able to hold a deadbug with banded resistance without losing the tension in the abdominals. Start with short,  perfectly executed holds to ensure good technique. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This is a very challenging exercise and its normal if beginners and intermediate individuals cannot perform it with good technique. It should only be programmed if you’re able to hold a deadbug with banded resistance without losing the tension in the abdominals. Start with short,  perfectly executed holds to ensure good technique. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"454\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"454\",\"href\":null}]}},\"blocks\":[],\"id\":\"454\",\"name\":\"Hollow Hold\",\"cues\":\"Start in a deadbug with the lower back pressed into the floor. Straighten the legs and move the arms over head. Keep hands and feet together. If your lower back is not on the floor its incorrect.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/hollow_hold.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/hollow_hold.mp4\",\"equipment\":[],\"volume_bound_upper\":60,\"volume_bound_lower\":15,\"volume_unit\":\"s\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"454\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"f6dca996-551c-4a89-9c45-2ae92bb42744","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"487\",\"name\":\"KB Deadbug Hold\",\"cues\":\"Start with a stable grip on the KB. Keep lower back pressed into the floor. Lock elbows and ensure there is no movement throughout the hold.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/kb_deadbug_hold.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/kb_deadbug_hold.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":30,\"volume_bound_lower\":10,\"volume_unit\":\"s\",\"intensity_multiplier\":4}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"487\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"642dc90b-87e1-4b38-bef2-46c2abae3e4b","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"458\",\"name\":\"Inchworm to Hollow\",\"cues\":\"Feet slightly wider than hips, slowly walk your hands out overhead as far as you can with control. Take small steps with the hands.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/inchworm_to_hollow.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/inchworm_to_hollow.mp4\",\"equipment\":[],\"volume_bound_upper\":6,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"458\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"90bd188f-2dc4-4b0c-abdb-a4df8eeb0119","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"557\",\"name\":\"Landmine Rotation\",\"cues\":\"Rotate the trunk while keeping the feet planted on the floor.\",\"type\":\"Core\",\"category\":\"Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":true,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/landmine_rotation.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/landmine_rotation.mp4\",\"equipment\":[{\"name\":\"Landmine\"}],\"volume_bound_upper\":8,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":6}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"557\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"94593933-1b9d-48ed-8dc0-354b5479c32f","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-08T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Moving to quickly. This will mean you spend a lot less time under tension and will not create a satisfactory stimulus. 2. Not adopting an athletic stance. This movement will involve a large proportion of the body if done correctly, but if you lock your knees and hips you will not be able to perform the movement with a stable base. 3. Not starting with your chest in line where the band is attached. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Moving to quickly. This will mean you spend a lot less time under tension and will not create a satisfactory stimulus. 2. Not adopting an athletic stance. This movement will involve a large proportion of the body if done correctly, but if you lock your knees and hips you will not be able to perform the movement with a stable base. 3. Not starting with your chest in line where the band is attached. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the pallof press is its development of the obliques specifically the transversus abdominus. As the movement involves different gredations of resistance throughout the movement it also allows you to learn to dynamically resist against a force. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the pallof press is its development of the obliques specifically the transversus abdominus. As the movement involves different gredations of resistance throughout the movement it also allows you to learn to dynamically resist against a force. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start with the knees and hips slightly bent, it should feel like a very athletic stance. 2. Bring the band towards the chest, finding a comfortable grip on the band. 3. Slowly straighten the arms keeping the shoulders and hips square throughout. 4. Do a slight pause at the end just to show control of the movement, then slowly bring your hands back towards your chest. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start with the knees and hips slightly bent, it should feel like a very athletic stance. 2. Bring the band towards the chest, finding a comfortable grip on the band. 3. Slowly straighten the arms keeping the shoulders and hips square throughout. 4. Do a slight pause at the end just to show control of the movement, then slowly bring your hands back towards your chest. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The Pallof Press is one of the most effective resisting rotation exercises available in a coaches tool box. It is simple, easy to coach and the physical difficulty can be manipulated very easily. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The Pallof Press is one of the most effective resisting rotation exercises available in a coaches tool box. It is simple, easy to coach and the physical difficulty can be manipulated very easily. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This movement is a core variation and should be done either at the end of a session or as a supporting movement within a bi or tri set. Rep ranges don’t need to go over 12 reps, if your able to comfortable do 12 reps begin to increase the resistance. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This movement is a core variation and should be done either at the end of a session or as a supporting movement within a bi or tri set. Rep ranges don’t need to go over 12 reps, if your able to comfortable do 12 reps begin to increase the resistance. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"637\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"637\",\"href\":null}]}},\"blocks\":[],\"id\":\"637\",\"name\":\"Pallof Press\",\"cues\":\"Keep shoulders square. Have a slight bend in the knees, stand in an athletic position.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/pallof_press.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/pallof_press.mp4\",\"equipment\":[{\"name\":\"Band\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"637\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"cd6df569-c496-422c-abe3-e16e97abae57","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-08T09:34:00.000Z","last_edited_time":"2022-04-12T15:05:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"circuit\",\"data\":{\"title\":\"Sample Core Workout For Rowers\",\"rounds\":\"3\",\"exercises\":[{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Hip thrust positioning. This exercise requires a lot of tension in the glutes and slow intensional movement, having a tight hip thrust position is important to perform this exercise correctly. 2. Moving too fast. This exercise is all about control so move slowly and take your time. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Hip thrust positioning. This exercise requires a lot of tension in the glutes and slow intensional movement, having a tight hip thrust position is important to perform this exercise correctly. 2. Moving too fast. This exercise is all about control so move slowly and take your time. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the glute bridge kettlebell pull over is its ability to increase the strength of the anterior core. Due to its eccentric nature it provides a lot of time under tension. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the glute bridge kettlebell pull over is its ability to increase the strength of the anterior core. Due to its eccentric nature it provides a lot of time under tension. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Find a hip thrust position with the kettlebell locked overhead. 2. Make sure you’re in a stable position with tension in the glutes. 3. Slowly lower the kettlebell to the floor so the handle of the kettlebell touches the floor. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Find a hip thrust position with the kettlebell locked overhead. 2. Make sure you’re in a stable position with tension in the glutes. 3. Slowly lower the kettlebell to the floor so the handle of the kettlebell touches the floor. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The glute bridge kettlebell pullover is one of the most under utilised anterior core exercises. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The glute bridge kettlebell pullover is one of the most under utilised anterior core exercises. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This is a great exercise for people of all abilities to help develop the anterior core. It can be put at the end of a session in the core segments and in bi or tri sets. As it takes a long time to perform, don’t use over 12 repetitions as it will encourage too much speed to finish the exercise quickly. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This is a great exercise for people of all abilities to help develop the anterior core. It can be put at the end of a session in the core segments and in bi or tri sets. As it takes a long time to perform, don’t use over 12 repetitions as it will encourage too much speed to finish the exercise quickly. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"362\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"362\",\"href\":null}]}},\"blocks\":[],\"id\":\"362\",\"name\":\"Glute Bridge Kettlebell Pullover\",\"cues\":\"Start with and maintain tension in the glutes throughout. Ensure you use your thumbs on the horns of the kettlebell to get a good grip. Slowly lower the weight keeping a tight core.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/glute_bridge_kettlebell_pullover.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/glute_bridge_kettlebell_pullover.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":1.5,\"volume\":8},{\"id\":\"349\",\"name\":\"Front Rack and Farmers Carry\",\"cues\":\"Maintain a straight spine throughout. Keep a slight bend in the arm doing the farmers carry. Minimize movement of the kettlebells as much as possible.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":true,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/front_rack_and_farmers_carry.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/front_rack_and_farmers_carry.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":20,\"volume_bound_lower\":10,\"volume_unit\":\"m\",\"intensity_multiplier\":5,\"volume\":20},{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Not being able to lock the elbow, this renders the exercise too hard to perform and the individual doesn’t have enough prerequisite ability to attempt the exercise. 2. Not hinging at the hips. Folding at the hip crease will give you enough space to move downwards and not just fold at the spine (spinal flexion). 3. Not looking at the kettlebell. Keeping clean and stable positions throughout is crucial for this exercise. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Not being able to lock the elbow, this renders the exercise too hard to perform and the individual doesn’t have enough prerequisite ability to attempt the exercise. 2. Not hinging at the hips. Folding at the hip crease will give you enough space to move downwards and not just fold at the spine (spinal flexion). 3. Not looking at the kettlebell. Keeping clean and stable positions throughout is crucial for this exercise. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the half kneeling kettlebell windmill is its ability to gain both strength and mobility in the trunk and the shoulder. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the half kneeling kettlebell windmill is its ability to gain both strength and mobility in the trunk and the shoulder. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start in a stable half kneeling position with the kettlebell locked overhead on the same side as the foot planted on the floor. 2. Hinge at the hips, moving the chest towards the floor, whilst looking at the kettlebell throughout and keeping the elbow locked. 3. With control place your hand on the floor and pause for a second illustrating control. 4. Lift the hand slowly from the floor and return to the starting position. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start in a stable half kneeling position with the kettlebell locked overhead on the same side as the foot planted on the floor. 2. Hinge at the hips, moving the chest towards the floor, whilst looking at the kettlebell throughout and keeping the elbow locked. 3. With control place your hand on the floor and pause for a second illustrating control. 4. Lift the hand slowly from the floor and return to the starting position. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The half kneeling kettlebell windmill is an excellent rotation exercise that requires both strength and mobility in the trunk and shoulder. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The half kneeling kettlebell windmill is an excellent rotation exercise that requires both strength and mobility in the trunk and shoulder. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercise is a great variation for both athletes and general population individuals looking to be strong in a wide variety of movement patterns. It should be used with more advanced practitioners as it does require a lot of control and a base level of strength and mobility. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercise is a great variation for both athletes and general population individuals looking to be strong in a wide variety of movement patterns. It should be used with more advanced practitioners as it does require a lot of control and a base level of strength and mobility. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"393\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"393\",\"href\":null}]}},\"blocks\":[],\"id\":\"393\",\"name\":\"Half Kneeling KB Windmill\",\"cues\":\"Start in a stable half kneeling position. The hand with the weight will be on the same side as the planted foot. Hinge and rotate bringing the hand towards the floor. 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","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"How Do I Strengthen My Rowing Core With Exercise? ","href":null}]},"archived":false},{"object":"block","id":"bb1114dd-53ea-4609-a8fd-74f6c51f20fa","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-12T14:55:00.000Z","last_edited_time":"2022-04-12T14:56:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Very simple, consistently train the core musculature using all the different movement patterns that the core muscles can produce. Using exercises where you can correctly do the exercise and progressively making the movements more difficult. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Very simple, consistently train the core musculature using all the different movement patterns that the core muscles can produce. Using exercises where you can correctly do the exercise and progressively making the movements more difficult. ","href":null}]},"archived":false},{"object":"block","id":"db0870d3-b504-40d7-8fc6-bdef1c011fcb","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-12T14:53:00.000Z","last_edited_time":"2022-04-12T14:54:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"How Do You Engage Core When Rowing?","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"How Do You Engage Core When Rowing?","href":null}]},"archived":false},{"object":"block","id":"b92f6e33-0d0e-4150-881a-ec90ee746b36","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-12T14:56:00.000Z","last_edited_time":"2022-04-12T15:00:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Rowing technique does require a strong core musculature, but if you have a strong core, thinking about engaging the core shouldn’t be very necessary. It should engage because it’s required to perform the movement not because you had to think about it. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Rowing technique does require a strong core musculature, but if you have a strong core, thinking about engaging the core shouldn’t be very necessary. It should engage because it’s required to perform the movement not because you had to think about it. 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","href":null}]},"archived":false},{"object":"block","id":"d03af237-487a-43fc-8d5f-3ee5be72819a","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-12T14:57:00.000Z","last_edited_time":"2022-04-12T14:58:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"It will probably produce some adaptation for core strength but will cap pretty quickly and stagnate as it won’t progressively get harder and harder for the core musculature. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"It will probably produce some adaptation for core strength but will cap pretty quickly and stagnate as it won’t progressively get harder and harder for the core musculature. ","href":null}]},"archived":false},{"object":"block","id":"bf794c2a-7bd8-44e1-a31a-1a96a61eb628","parent":{"type":"page_id","page_id":"72f2e4f3-2d55-44fd-a7a4-60abb1dcadc3"},"created_time":"2022-04-12T14:54:00.000Z","last_edited_time":"2022-04-12T14:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"What Core Muscles Does Rowing Work? 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","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"It will use the anterior core at the end of the stroke. It will use the spinal erectors a great deal during the pulling phase. It used a great deal of the core musculature but not all of it, like the hip stabilisers. 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The improvements to the core musculature will have some beneficial aspects but once a certain level is achieved the impact will become negligible to performance. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Yes. The improvements to the core musculature will have some beneficial aspects but once a certain level is achieved the impact will become negligible to performance. ","href":null}]},"archived":false}],"contents":[{"text":"Benefits Of Core Exercises For Rowers","type":"heading_2"},{"text":"1. Improved Performance ","type":"heading_3"},{"text":"2. Injury Prevention","type":"heading_3"},{"text":"3. 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Some of these are very challenging core exercises that should only be done if you’re ready for advanced level core exercises. If you have a full gym at your disposal, consider adding some of these exercises into your core training for variety and a new, challenging stimulus.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Even if the only piece of equipment you have available is a bench, we still have some excellent core variations you can add into your routine. Some of these are very challenging core exercises that should only be done if you’re ready for advanced level core exercises. If you have a full gym at your disposal, consider adding some of these exercises into your core training for variety and a new, challenging stimulus.","href":null}]},"archived":false},{"object":"block","id":"05659a1c-38dd-49e3-9374-16480a16d141","parent":{"type":"page_id","page_id":"fbfcb010-133c-4c8e-ae9e-7afd8920233c"},"created_time":"2022-04-01T10:07:00.000Z","last_edited_time":"2022-04-04T10:55:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"The 8 Core Bench Exercises You Can Do With Just A Bench","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The 8 Core Bench Exercises You Can Do With Just A Bench","href":null}]},"archived":false},{"object":"block","id":"7fd75390-155d-4321-8d85-ab56b8901c38","parent":{"type":"page_id","page_id":"fbfcb010-133c-4c8e-ae9e-7afd8920233c"},"created_time":"2022-04-01T10:07:00.000Z","last_edited_time":"2022-04-01T10:07:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Not lifting the hips. If the hips don’t stay high it will take the pressure of the adductors and shift the emphasis of the exercise. 2. Incorrect placement of the elbow will make the exercise uncomfortable and put unwanted pressure on elements of the upper body. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Not lifting the hips. If the hips don’t stay high it will take the pressure of the adductors and shift the emphasis of the exercise. 2. 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Find a comfortable starting position with the elbow under the shoulder and the knee in the middle of the bench. 2. Lift the hips so that they are inline with the shoulders, taking your weight through your knee by tensing your adductor. 3. Hold a strong and stable position. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Find a comfortable starting position with the elbow under the shoulder and the knee in the middle of the bench. 2. Lift the hips so that they are inline with the shoulders, taking your weight through your knee by tensing your adductor. 3. 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Falling towards the floor. This doesn’t mean your performing the exercise, if you cannot add a strict tempo then you are not performing the exercise correctly. 2. Not keeping the feet inline with the hips. This means you’re not keeping a tight core and not taking the required weight through the abdominal muscles. The feet must stay tight together and inline with the hips. 3. Speeding up towards the end, this exercise gets harder the closer the feet get to the floor, so it’s important to stay focused until the very end of the repetition to get the most adaptation possible. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Falling towards the floor. This doesn’t mean your performing the exercise, if you cannot add a strict tempo then you are not performing the exercise correctly. 2. Not keeping the feet inline with the hips. This means you’re not keeping a tight core and not taking the required weight through the abdominal muscles. The feet must stay tight together and inline with the hips. 3. Speeding up towards the end, this exercise gets harder the closer the feet get to the floor, so it’s important to stay focused until the very end of the repetition to get the most adaptation possible. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The benefit of candle stick lowers is the adaptation of increased anterior core strength and endurance. This can be beneficial for both health and athletic performance in and out of the gym. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The benefit of candle stick lowers is the adaptation of increased anterior core strength and endurance. 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This is an eccentric exercise, so once you’re lying flat on the bench the first rep is over and you can find the starting position for the next rep in anyway you see fit. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start with the hands firmly gripped on the bench behind where your head is placed. 2. Lift the feet so that they are over the head, with the legs as straight as possible. 3. Slowly lower the feet towards the floor using the muscles of the abdominals too slow down the movement as much as possible. 4. This is an eccentric exercise, so once you’re lying flat on the bench the first rep is over and you can find the starting position for the next rep in anyway you see fit. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"Candle stick lowers are a very advanced anterior core exercises that if done correctly can be very effective at strengthening the musculature of the core. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"Candle stick lowers are a very advanced anterior core exercises that if done correctly can be very effective at strengthening the musculature of the core. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercise is reserved for very advanced trainees. If you or your’e clients attempt this without being capable you will simply fall towards the floor. If your unable to hold L-Sit Holds then avoid this exercise. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercise is reserved for very advanced trainees. If you or your’e clients attempt this without being capable you will simply fall towards the floor. 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Keep tension in the abdominals throughout.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":false,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/deadbugs_on_bench.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/deadbugs_on_bench.mp4\",\"equipment\":[{\"name\":\"Bench\"}],\"volume_bound_upper\":6,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"278\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"dbec820d-f4e5-46a6-89cd-e0437e99f2a3","parent":{"type":"page_id","page_id":"fbfcb010-133c-4c8e-ae9e-7afd8920233c"},"created_time":"2022-04-01T10:07:00.000Z","last_edited_time":"2022-04-01T10:07:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"317\",\"name\":\"Feet Elevated Ring Plank\",\"cues\":\"Create a lot of tension in the upper body and the core. 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If able turn out hands so elbows are facing forward.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/feet_elevated_ring_plank.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/feet_elevated_ring_plank.mp4\",\"equipment\":[{\"name\":\"Rings\"},{\"name\":\"Bench\"}],\"volume_bound_upper\":60,\"volume_bound_lower\":20,\"volume_unit\":\"s\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"317\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"94bf2d0b-189f-4000-8a64-e5bd4d817270","parent":{"type":"page_id","page_id":"fbfcb010-133c-4c8e-ae9e-7afd8920233c"},"created_time":"2022-04-01T10:07:00.000Z","last_edited_time":"2022-04-01T10:07:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"320\",\"name\":\"Feet Elevated Straight Arm Side Plank\",\"cues\":\"Lock the elbow and keep the feet, hips and shoulders inline.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/feet_elevated_straight_arm_side_plank.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/feet_elevated_straight_arm_side_plank.mp4\",\"equipment\":[{\"name\":\"Bench\"}],\"volume_bound_upper\":30,\"volume_bound_lower\":15,\"volume_unit\":\"s\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"320\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"d172a0a1-77f1-44aa-a5b8-0c5c8a2bb3a4","parent":{"type":"page_id","page_id":"fbfcb010-133c-4c8e-ae9e-7afd8920233c"},"created_time":"2022-04-01T10:07:00.000Z","last_edited_time":"2022-04-01T10:07:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"507\",\"name\":\"KB Lowering on Bench\",\"cues\":\"Place feet on the bench and press the lower back into the bench. 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Falling towards the floor. This doesn’t mean your performing the exercise, if you cannot add a strict tempo then you are not performing the exercise correctly. 2. Not keeping the feet inline with the hips. This means you’re not keeping a tight core and not taking the required weight through the abdominal muscles. The feet must stay tight together and inline with the hips. 3. Speeding up towards the end, this exercise gets harder the closer the feet get to the floor, so it’s important to stay focused until the very end of the repetition to get the most adaptation possible. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Falling towards the floor. This doesn’t mean your performing the exercise, if you cannot add a strict tempo then you are not performing the exercise correctly. 2. Not keeping the feet inline with the hips. This means you’re not keeping a tight core and not taking the required weight through the abdominal muscles. The feet must stay tight together and inline with the hips. 3. Speeding up towards the end, this exercise gets harder the closer the feet get to the floor, so it’s important to stay focused until the very end of the repetition to get the most adaptation possible. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The benefit of candle stick lowers is the adaptation of increased anterior core strength and endurance. This can be beneficial for both health and athletic performance in and out of the gym. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The benefit of candle stick lowers is the adaptation of increased anterior core strength and endurance. 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This is an eccentric exercise, so once you’re lying flat on the bench the first rep is over and you can find the starting position for the next rep in anyway you see fit. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start with the hands firmly gripped on the bench behind where your head is placed. 2. Lift the feet so that they are over the head, with the legs as straight as possible. 3. Slowly lower the feet towards the floor using the muscles of the abdominals too slow down the movement as much as possible. 4. This is an eccentric exercise, so once you’re lying flat on the bench the first rep is over and you can find the starting position for the next rep in anyway you see fit. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"Candle stick lowers are a very advanced anterior core exercises that if done correctly can be very effective at strengthening the musculature of the core. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"Candle stick lowers are a very advanced anterior core exercises that if done correctly can be very effective at strengthening the musculature of the core. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercise is reserved for very advanced trainees. If you or your’e clients attempt this without being capable you will simply fall towards the floor. If your unable to hold L-Sit Holds then avoid this exercise. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercise is reserved for very advanced trainees. If you or your’e clients attempt this without being capable you will simply fall towards the floor. If your unable to hold L-Sit Holds then avoid this exercise. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"171\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"171\",\"href\":null}]}},\"blocks\":[],\"id\":\"171\",\"name\":\"Candle Stick Lowers\",\"cues\":\"Lower your legs as slowly as possible to the floor or bench, keeping tension in the abs and pointing the toes.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/candle_stick_lowers.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/candle_stick_lowers.mp4\",\"equipment\":[{\"name\":\"Bench\"}],\"volume_bound_upper\":6,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":null,\"volume\":6},{\"id\":\"588\",\"name\":\"Long Lever Single Arm Plank on Bench\",\"cues\":\"Keep the pelvis slightly tilted so the back is not concaved. Keep the core tight and create tension in the core throughout aggressivly resisting extension.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/long_lever_single_arm_plank_on_bench.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/long_lever_single_arm_plank_on_bench.mp4\",\"equipment\":[{\"name\":\"Bench\"}],\"volume_bound_upper\":30,\"volume_bound_lower\":10,\"volume_unit\":\"s\",\"intensity_multiplier\":null,\"volume\":20},{\"id\":\"320\",\"name\":\"Feet Elevated Straight Arm Side Plank\",\"cues\":\"Lock the elbow and keep the feet, hips and shoulders inline.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/feet_elevated_straight_arm_side_plank.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/feet_elevated_straight_arm_side_plank.mp4\",\"equipment\":[{\"name\":\"Bench\"}],\"volume_bound_upper\":30,\"volume_bound_lower\":15,\"volume_unit\":\"s\",\"intensity_multiplier\":null,\"volume\":30}]}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"circuit\",\n\t\"data\": {\n\t\t\"title\": \"Sample Abs Workout With Just A Bench\",\n\t\t\"rounds\": \"3\",\n\t\t\"exercises\": [\n\t\t\t{\n\t\t\t\t\"id\": \"171\",\n\t\t\t\t\"volume\": 6\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"588\",\n\t\t\t\t\"volume\": 20\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"320\",\n\t\t\t\t\"volume\": 30\n\t\t\t}\n\t\t]\n\t}\n}","href":null}]},"archived":false}],"contents":[{"text":"The 8 Core Bench Exercises You Can Do With Just A Bench","type":"heading_2"},{"text":"Sample Abs Workout With Just A Bench","type":"heading_2"}],"readTime":3,"related":[{"id":"90138844-e01e-403f-8504-5bed8a7b280c","status":{"id":"J%3Dru","type":"select","select":{"id":"51b674ce-1a45-43dc-972c-5a05906f778a","name":"Published","color":"green"}},"exercises":[{"id":"16","name":"A-Stance Pass Through","cues":"Start in a stable position using the ankle knee and hip to find balance. Slowly pass the KB under the leg, trying to maintain balance as the weight transfers to the other hand.","type":"Core","category":"Resisting Rotation","target":"Trunk","muscles":["Obliques"],"bilateral":false,"level":4,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/a-stance_pass_through.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/a-stance_pass_through.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":6,"volume_bound_lower":4,"volume_unit":"x","intensity_multiplier":2.5},{"id":"222","name":"DB Crush Grip Cross Chop","cues":"Rotate the entire trunk with power, return to the starting position slowly keeping the dumbbell infront of you.","type":"Core","category":"Rotation","target":"Trunk","muscles":["Obliques"],"bilateral":false,"level":3,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/db_crush_grip_cross_chop.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/db_crush_grip_cross_chop.mp4","equipment":[{"name":"Dumbbell"}],"volume_bound_upper":10,"volume_bound_lower":5,"volume_unit":"x","intensity_multiplier":1.5},{"id":"234","name":"DB Full Moon","cues":"Rotate the trunk. Move with some speed. Watch the dumbbell thoughout the entire movement.","type":"Core","category":"Rotation","target":"Full Body","muscles":["Obliques"],"bilateral":true,"level":3,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/db_full_moon.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/db_full_moon.mp4","equipment":[{"name":"Dumbbell"}],"volume_bound_upper":8,"volume_bound_lower":6,"volume_unit":"x","intensity_multiplier":2},{"id":"349","name":"Front Rack and Farmers Carry","cues":"Maintain a straight spine throughout. Keep a slight bend in the arm doing the farmers carry. Minimize movement of the kettlebells as much as possible.","type":"Core","category":"Resisting Rotation","target":"Trunk","muscles":["Obliques"],"bilateral":true,"level":2,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/front_rack_and_farmers_carry.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/front_rack_and_farmers_carry.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":20,"volume_bound_lower":10,"volume_unit":"m","intensity_multiplier":5},{"id":"358","name":"Full Moon","cues":"Rotate the trunk. Move with some speed.","type":"Core","category":"Rotation","target":"Trunk","muscles":["Obliques"],"bilateral":true,"level":3,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/full_moon.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/full_moon.mp4","equipment":[{"name":"Plate"}],"volume_bound_upper":12,"volume_bound_lower":6,"volume_unit":"x","intensity_multiplier":3},{"content":{"variables":{"id":"MQrv","type":"rich_text","rich_text":[]},"common_mistakes":{"id":"%5CsSb","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Moving too fast. This will prevent any stress being put on the core musculature. 2. Not creating a stable half kneeling position. This will prevent the exercise being as effective as it can be.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Moving too fast. This will prevent any stress being put on the core musculature. 2. Not creating a stable half kneeling position. This will prevent the exercise being as effective as it can be.","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The main benefit is the adaptions created in the core musculature. For those with limited ranges of motion it can also be useful to move the shoulders through this challenging range of motion. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The main benefit is the adaptions created in the core musculature. For those with limited ranges of motion it can also be useful to move the shoulders through this challenging range of motion. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Find a stable half kneeling position with the knee at 90-90. 2. Hold the kettlebell by the horns in front of the chin. 3. Slowly rotate the kettlebell round the head, not letting the weight of the kettlebell pull you out of position. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Find a stable half kneeling position with the knee at 90-90. 2. Hold the kettlebell by the horns in front of the chin. 3. Slowly rotate the kettlebell round the head, not letting the weight of the kettlebell pull you out of position. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The half kneeing halo rotation is an excellent core exercise that creates adaptation through resisting rotation from the weight of the kettlebell. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The half kneeing halo rotation is an excellent core exercise that creates adaptation through resisting rotation from the weight of the kettlebell. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The half kneeling kettlebell halo rotation is great for both beginners and advanced individuals. It can be a little to difficult for those with limited shoulder mobility, if its not able to create the desired adaptation to the core then do not programme it. Which foot leads makes little difference to the exercise so do not worry about this variable. It should be performed slowly with control, to make the core work enough, if momentum is used the core will do almost no work.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The half kneeling kettlebell halo rotation is great for both beginners and advanced individuals. It can be a little to difficult for those with limited shoulder mobility, if its not able to create the desired adaptation to the core then do not programme it. Which foot leads makes little difference to the exercise so do not worry about this variable. It should be performed slowly with control, to make the core work enough, if momentum is used the core will do almost no work.","href":null}]},"id":{"id":"title","type":"title","title":[{"type":"text","text":{"content":"390","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"390","href":null}]}},"blocks":[],"id":"390","name":"Half Kneeling Halo Rotation","cues":"In a stable lunge position, holding the horns of the KB rotate the KB round the head. Move slowly with control. Feel the KB pull on the trunk as you move it.","type":"Core","category":"Rotation","target":"Trunk","muscles":["Obliques"],"bilateral":false,"level":2,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_halo_rotation.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_halo_rotation.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":10,"volume_bound_lower":4,"volume_unit":"x","intensity_multiplier":3},{"content":{"variables":{"id":"MQrv","type":"rich_text","rich_text":[]},"common_mistakes":{"id":"%5CsSb","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Keeping the kettlebell too close to the body. This will prevent the weight pulling on the core and make the movement too easy. 2. Returning to the start position too fast. This reduced time under tension drastically and takes away from adaptations created.  3. Having straight arms. This will generate to much fatigue in the shoulders and not allow enough volume to create adaptations in the core musculature. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Keeping the kettlebell too close to the body. This will prevent the weight pulling on the core and make the movement too easy. 2. Returning to the start position too fast. This reduced time under tension drastically and takes away from adaptations created.  3. Having straight arms. This will generate to much fatigue in the shoulders and not allow enough volume to create adaptations in the core musculature. ","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The main benefit of the half kneeling cross chop is its ability to create strength adaptations in the core musculature and also ensure enough rotational movements are being performed. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The main benefit of the half kneeling cross chop is its ability to create strength adaptations in the core musculature and also ensure enough rotational movements are being performed. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Start in a stable half kneeling position with the knee at ninety degrees. 2. Bring the kettlebell to the hip where the knee is planted on the floor. 3. Rotate upwards with the kettlebell keeping the arms bent at all times. 4. Slowly return to the starting position with the kettlebell staying slightly away from the body. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Start in a stable half kneeling position with the knee at ninety degrees. 2. Bring the kettlebell to the hip where the knee is planted on the floor. 3. Rotate upwards with the kettlebell keeping the arms bent at all times. 4. Slowly return to the starting position with the kettlebell staying slightly away from the body. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The half kneeling cross chop is an excellent core variation that can be used with both general populations and athletes alike. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The half kneeling cross chop is an excellent core variation that can be used with both general populations and athletes alike. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"This exercise is excellent for all abilities, obviously weight considerations will differ depending on strength levels. Use this movement in bi/tri sets or at the end of a session core work segment. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This exercise is excellent for all abilities, obviously weight considerations will differ depending on strength levels. Use this movement in bi/tri sets or at the end of a session core work segment. ","href":null}]},"id":{"id":"title","type":"title","title":[{"type":"text","text":{"content":"391","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"391","href":null}]}},"blocks":[],"id":"391","name":"Half Kneeling KB Cross Chops","cues":"Start with the kettlebell at the hip and rotate it across the body with the trunk. Return slowly to the starting position, resisting against the pull of the kettlebell.","type":"Core","category":"Rotation","target":"Trunk","muscles":["Obliques"],"bilateral":false,"level":4,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_kb_cross_chops.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_kb_cross_chops.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":8,"volume_bound_lower":4,"volume_unit":"x","intensity_multiplier":2},{"id":"449","name":"Hollow Body Flutter Kicks with Plate","cues":"Keep the elbows locked throughout and ensure the plate is in a secure position before starting. Keep the lower back pressed into the floor throughout the entire movement. Kick slowly with control.","type":"Core","category":"Anterior Core","target":"Trunk","muscles":["Abdominals"],"bilateral":true,"level":4,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/hollow_body_flutter_kicks_with_plate.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/hollow_body_flutter_kicks_with_plate.mp4","equipment":[{"name":"Plate"}],"volume_bound_upper":20,"volume_bound_lower":8,"volume_unit":"x","intensity_multiplier":2},{"id":"480","name":"KB Circles","cues":"Move the kettlebell from one hand to the other fluidly. Transfer your weight from one foot to the other in order to stay balanced.","type":"Core","category":"Resisting Rotation","target":"Trunk","muscles":["Obliques"],"bilateral":false,"level":3,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/kb_circles.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/kb_circles.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":10,"volume_bound_lower":5,"volume_unit":"x","intensity_multiplier":4},{"id":"487","name":"KB Deadbug Hold","cues":"Start with a stable grip on the KB. Keep lower back pressed into the floor. Lock elbows and ensure there is no movement throughout the hold.","type":"Core","category":"Anterior Core","target":"Trunk","muscles":["Abdominals"],"bilateral":true,"level":3,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/kb_deadbug_hold.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/kb_deadbug_hold.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":30,"volume_bound_lower":10,"volume_unit":"s","intensity_multiplier":4},{"content":{"variables":{"id":"MQrv","type":"rich_text","rich_text":[]},"common_mistakes":{"id":"%5CsSb","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. The biggest mistake with the kb front rack carry is using a weight that is too heavy and leaning the upper body backwards in order to not take the weight with the muscles of the back, this can put unwanted pressure on the spine and prevent any of the positive adaptations the exercise can give. 2. The most common mistake is walking to fast, the position is a little uncomfortable so its normal to want to move faster, but it will reduce the amount of adaptation in the knees, hips and lower back all of which will stabilise when the weight is being carried by one leg. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. The biggest mistake with the kb front rack carry is using a weight that is too heavy and leaning the upper body backwards in order to not take the weight with the muscles of the back, this can put unwanted pressure on the spine and prevent any of the positive adaptations the exercise can give. 2. The most common mistake is walking to fast, the position is a little uncomfortable so its normal to want to move faster, but it will reduce the amount of adaptation in the knees, hips and lower back all of which will stabilise when the weight is being carried by one leg. ","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The main benefit of the kettlebell front rack carry is the adaptations it creates in the core muscles of the lower back, specifically the muscles surrounding the lower back (erector spinae) which are important for many reasons including improved posture, improved and stronger positions on exercises like hinging and squatting and finally injury mitigation for the spine in contact or extreme sports. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The main benefit of the kettlebell front rack carry is the adaptations it creates in the core muscles of the lower back, specifically the muscles surrounding the lower back (erector spinae) which are important for many reasons including improved posture, improved and stronger positions on exercises like hinging and squatting and finally injury mitigation for the spine in contact or extreme sports. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Place the kettlebells in the front rack position, with the elbows tucked and the kettlebell resting on the forearm and bicep. 2. Walk slowly with control, taking the time to transfer the weight from one foot to the other and allowing yourself the time to take the weight through a single leg. If the exercise is rushed it becomes redundant. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Place the kettlebells in the front rack position, with the elbows tucked and the kettlebell resting on the forearm and bicep. 2. Walk slowly with control, taking the time to transfer the weight from one foot to the other and allowing yourself the time to take the weight through a single leg. If the exercise is rushed it becomes redundant. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The Kettlebell Front Rack Carry is one of the best carry options available in the weightroom and can be effective for both health and athletic adaptations. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The Kettlebell Front Rack Carry is one of the best carry options available in the weightroom and can be effective for both health and athletic adaptations. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The kettlebell front rack carry is great from beginners too advanced individuals and should be used by both depending on goals. For beginners it can really build the basis on the lower back muscles that will be required for successful long term training, without requiring a complex movement like a hinge to create these adaptations. For advanced individuals it can be a great core variation to add into a training cycle. If you are adding this into a cycle maybe consider not doing before the day you’re doing your primary hinge movement. If you’re struggling with lower back pain, this could be a great addiction to your training programme to strengthen your lower back and improve your posture. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The kettlebell front rack carry is great from beginners too advanced individuals and should be used by both depending on goals. For beginners it can really build the basis on the lower back muscles that will be required for successful long term training, without requiring a complex movement like a hinge to create these adaptations. For advanced individuals it can be a great core variation to add into a training cycle. If you are adding this into a cycle maybe consider not doing before the day you’re doing your primary hinge movement. If you’re struggling with lower back pain, this could be a great addiction to your training programme to strengthen your lower back and improve your posture. ","href":null}]},"id":{"id":"title","type":"title","title":[{"type":"text","text":{"content":"495","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"495","href":null}]}},"blocks":[],"id":"495","name":"KB Front Rack Carry","cues":"Keep the kettlebells in a secure front rack position throughout. Keep the back straight and resist the pull of the weight. Keep the elbows down and do not lift them up as you get fatigued.","type":"Core","category":"Resisting Rotation","target":"Full Body","muscles":["Obliques"],"bilateral":true,"level":1,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/kb_front_rack_carry.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/kb_front_rack_carry.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":20,"volume_bound_lower":10,"volume_unit":"m","intensity_multiplier":3},{"id":"503","name":"KB Hollow Hold","cues":"Keep consistent tension againts the KB. Ensure the lower back is pressed into the floor. Make sure the KB is secure and at no risk of being dropped.","type":"Core","category":"Anterior Core","target":"Trunk","muscles":["Abdominals"],"bilateral":true,"level":3,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/kb_hollow_hold.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/kb_hollow_hold.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":45,"volume_bound_lower":15,"volume_unit":"s","intensity_multiplier":4},{"id":"509","name":"KB Side Plank","cues":"Find the side plank with the elbow under the shoulder, then press the KB so that it is locked over the shoulder. 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22 Best Core Exercises With Weights For A Strong Core (with sample core workout)","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The 22 Best Core Exercises With Weights For A Strong Core (with sample core 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Well, look no further, here we have 22 of the most effective weighted core exercises for you to add into your training today so you can build a strong and robust core that will be aesthetic and performant.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Looking to add some intensity to your core work and not sure which are the best weighted exercises to use? Well, look no further, here we have 22 of the most effective weighted core exercises for you to add into your training today so you can build a strong and robust core that will be aesthetic and performant.","href":null}]},"archived":false},{"object":"block","id":"c30c9f98-ac3f-4f2c-bb8d-86a5b2cd32df","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-08-15T13:37:00.000Z","last_edited_time":"2022-08-15T13:37:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Benefits of Core Workouts","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Benefits of Core Workouts","href":null}]},"archived":false},{"object":"block","id":"7a5e00ae-44ff-4d0b-a494-d2fd1c6644f8","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-08-15T13:37:00.000Z","last_edited_time":"2022-08-15T13:37:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Improved Athletic Performance","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Improved Athletic Performance","href":null}]},"archived":false},{"object":"block","id":"33464566-29f3-4c9d-9db0-1e599b0cdada","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-08-15T13:37:00.000Z","last_edited_time":"2023-05-12T13:14:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Core strength is important for athletes as ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Core strength is important for athletes as ","href":null},{"type":"text","text":{"content":"it is a vehicle to transfer force from the lower body to the upper  ","link":{"url":"https://pubmed.ncbi.nlm.nih.gov/16148357/"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"it is a vehicle to transfer force from the lower body to the upper  ","href":"https://pubmed.ncbi.nlm.nih.gov/16148357/"},{"type":"text","text":{"content":"(1)  This means athletes who require strong cores should be training this physical characteristic just as if they needed a strong back or legs. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"(1)  This means athletes who require strong cores should be training this physical characteristic just as if they needed a strong back or legs. ","href":null}]},"archived":false},{"object":"block","id":"d43e6718-5747-45bf-8d28-411f8d98234d","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-08-15T13:37:00.000Z","last_edited_time":"2022-08-15T13:37:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"It’s important to understand which sports core training will have an impact on when considering this claim. It’s unlikely that core training will have a statistically significant effect on running performance. Not to say that runners should never do core training, buts its unlikely to have a large impact on your 5k time. That being said, to a rugby player who needs to dynamically rip an opposing player out of a maul, to think dynamic trunk strength wouldn’t be beneficial would be naive. Each sport requires different physical characters and fitness levels, some benefit from having a strong trunk much more so than others. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"It’s important to understand which sports core training will have an impact on when considering this claim. It’s unlikely that core training will have a statistically significant effect on running performance. Not to say that runners should never do core training, buts its unlikely to have a large impact on your 5k time. That being said, to a rugby player who needs to dynamically rip an opposing player out of a maul, to think dynamic trunk strength wouldn’t be beneficial would be naive. Each sport requires different physical characters and fitness levels, some benefit from having a strong trunk much more so than others. ","href":null}]},"archived":false},{"object":"block","id":"8a920615-3c07-43f5-a0c6-243b60b7cbb7","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2023-05-12T13:07:00.000Z","last_edited_time":"2023-05-12T13:09:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"According to Mike Boyle, a widely respected strength and conditioning coach, \"Rotational core exercises are incredibly important for athletes because most sports involve movement in multiple planes of motion, including rotation. A strong, stable, and mobile core is essential for optimal athletic performance and injury prevention. Rotational exercises can help improve rotational power, increase thoracic spine mobility, and enhance overall core stability, which translates to improved sports performance.” (2) ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"According to Mike Boyle, a widely respected strength and conditioning coach, \"Rotational core exercises are incredibly important for athletes because most sports involve movement in multiple planes of motion, including rotation. A strong, stable, and mobile core is essential for optimal athletic performance and injury prevention. Rotational exercises can help improve rotational power, increase thoracic spine mobility, and enhance overall core stability, which translates to improved sports performance.” (2) ","href":null}]},"archived":false},{"object":"block","id":"d9f7998f-ec46-4550-baa9-5c0dd57595b3","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-08-15T13:37:00.000Z","last_edited_time":"2022-08-15T13:37:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Improved Balance","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Improved Balance","href":null}]},"archived":false},{"object":"block","id":"bd9e50cf-9ef1-483b-a060-94c3130f137e","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-08-15T13:37:00.000Z","last_edited_time":"2023-05-12T13:19:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"One of the main benefits of using a weighted ab exercise is its ability to improve balance. It has been shown ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"One of the main benefits of using a weighted ab exercise is its ability to improve balance. It has been shown ","href":null},{"type":"text","text":{"content":"that core training can have a statistically significant","link":{"url":"https://pubmed.ncbi.nlm.nih.gov/29926644/"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"that core training can have a statistically significant","href":"https://pubmed.ncbi.nlm.nih.gov/29926644/"},{"type":"text","text":{"content":" (3) difference to balance in middle-aged men. As balance is such a key component to health as we age, using core training as a supplement to general day to day health gets more and more important. Improved balance requires more than just just ab workouts, so make sure you use the variety of movement patterns discussed below. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" (3) difference to balance in middle-aged men. As balance is such a key component to health as we age, using core training as a supplement to general day to day health gets more and more important. Improved balance requires more than just just ab workouts, so make sure you use the variety of movement patterns discussed below. ","href":null}]},"archived":false},{"object":"block","id":"5d1d8a74-8d17-4e79-aab1-8fabec0f28b7","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2023-05-12T13:19:00.000Z","last_edited_time":"2023-05-12T13:50:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Strength and conditioning coaches are in agreement about how important core training is for balance, here is a quote from Nick Tumminello a renowned strength and conditioning coach about the relationship between core strength and balance. \"Core training should be an integral part of any balance training program. Strong core muscles help stabilize the spine and pelvis, allowing for better balance during movement. Core exercises can help improve proprioception, or the body's ability to sense its position in space, which is essential for maintaining balance.” (4) ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Strength and conditioning coaches are in agreement about how important core training is for balance, here is a quote from Nick Tumminello a renowned strength and conditioning coach about the relationship between core strength and balance. \"Core training should be an integral part of any balance training program. Strong core muscles help stabilize the spine and pelvis, allowing for better balance during movement. Core exercises can help improve proprioception, or the body's ability to sense its position in space, which is essential for maintaining balance.” (4) ","href":null}]},"archived":false},{"object":"block","id":"d2d11b34-a0b1-4fe4-9f91-f7a5c4cdff21","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-08-15T13:37:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"The 3 Key Benefits of Weighted Core Exercises ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The 3 Key Benefits of Weighted Core Exercises ","href":null}]},"archived":false},{"object":"block","id":"2b7003e9-1b17-4fb8-bd19-f455d3ffae8b","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-03-29T09:25:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"1. Increased Resistance —> Increased Stimulus — > Improved Results ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Increased Resistance —> Increased Stimulus — > Improved Results ","href":null}]},"archived":false},{"object":"block","id":"c5c4893b-44c7-4803-9802-90955cc2fc10","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-06-10T08:23:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"When we add more resistance to exercises we increase the amount of stimulus put on the system which in turn leads to better adaptation. In other words adding weight where appropriate can help you build much stronger abs and core. This isn’t to say that bodyweight exercises are not effective it just means some movement patterns, like resisting rotation cannot be developed without weights. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"When we add more resistance to exercises we increase the amount of stimulus put on the system which in turn leads to better adaptation. In other words adding weight where appropriate can help you build much stronger abs and core. This isn’t to say that bodyweight exercises are not effective it just means some movement patterns, like resisting rotation cannot be developed without weights. ","href":null}]},"archived":false},{"object":"block","id":"48cebcd4-0c13-4fa2-b2fe-0aa9a5efeae9","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2023-05-12T13:22:00.000Z","last_edited_time":"2023-05-12T13:23:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Using weight in core exercises can be a valuable tool for improving core strength and function. However, it's important to start with lighter weights and gradually increase the weight as strength and form improve, to avoid injury.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Using weight in core exercises can be a valuable tool for improving core strength and function. However, it's important to start with lighter weights and gradually increase the weight as strength and form improve, to avoid injury.","href":null}]},"archived":false},{"object":"block","id":"8cd792ee-cfba-4e13-afd4-607ac86f7430","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-03-29T09:25:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"2. Dynamic Core Work and Rotation Work ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"2. Dynamic Core Work and Rotation Work ","href":null}]},"archived":false},{"object":"block","id":"2dd79c4f-c99f-499f-b50d-3e24dfc2cbf8","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-06-10T08:24:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"These movement patterns wouldn’t be able to be worked without some form of resistance, meaning using weights is the best way to develop these movement patterns. These movements are so important to develop and yet most people only focus on the anterior core (abs) and never develop their full trunk and core muscles. Thankfully all the exercises below will give you plenty of examples of exercises you can use to develop a well rounded core for both aesthetics and performance. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"These movement patterns wouldn’t be able to be worked without some form of resistance, meaning using weights is the best way to develop these movement patterns. These movements are so important to develop and yet most people only focus on the anterior core (abs) and never develop their full trunk and core muscles. Thankfully all the exercises below will give you plenty of examples of exercises you can use to develop a well rounded core for both aesthetics and performance. ","href":null}]},"archived":false},{"object":"block","id":"81317b44-abdc-47f0-b2fc-840ebc055a9a","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-03-29T09:25:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"3. Full Body Functionality","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"3. Full Body Functionality","href":null}]},"archived":false},{"object":"block","id":"b7806810-c5e8-4fc3-be19-d5d68793d0aa","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-06-10T08:26:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Weighted carries are one of the most effective ways to work the body in unison, as one works without too much emphasis on a specific muscle group. Although the main adaption is the core and trunk musculature, it works in conjunction with the entire body, creating systemic adaptation. These types of carries can help people see huge progress in their core strength, and since they are such a low skill level these adaptations can be gained by a practitioner of any level. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Weighted carries are one of the most effective ways to work the body in unison, as one works without too much emphasis on a specific muscle group. Although the main adaption is the core and trunk musculature, it works in conjunction with the entire body, creating systemic adaptation. These types of carries can help people see huge progress in their core strength, and since they are such a low skill level these adaptations can be gained by a practitioner of any level. ","href":null}]},"archived":false},{"object":"block","id":"b491f8de-cc0e-4fb5-8025-053d6040025f","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-03-29T09:25:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"How To Use Core Exercises with Weights","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"How To Use Core Exercises with Weights","href":null}]},"archived":false},{"object":"block","id":"2cc149bc-9e73-44b7-9152-e6bcbd13431b","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-03-29T09:25:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"1. Full Body Resistance Training VS Stand Alone Circuits","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Full Body Resistance Training VS Stand Alone Circuits","href":null}]},"archived":false},{"object":"block","id":"84e2611d-bd9e-476b-9edf-6e38ac778dd8","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-03-29T09:25:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Both of these methods are effective ways to add core training with weights into your movement regime. Neither is superior to the other, it’s usually just a question of which fits better into your timetable. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Both of these methods are effective ways to add core training with weights into your movement regime. Neither is superior to the other, it’s usually just a question of which fits better into your timetable. ","href":null}]},"archived":false},{"object":"block","id":"c346da74-7258-43fb-875d-5e721fcb87fc","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2023-05-12T13:29:00.000Z","last_edited_time":"2023-05-12T13:33:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Full body resistance training is one of the best ones to use resistance training to stay fit and healthy. It involves training multiple parts of the body within one session rather than putting emphasis on a specific muscle group. This often means you can stay very fit and healthy with two resistance training sessions a week, while incorporating other movement sessions into your schedule like low intensity cardiovascular training. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Full body resistance training is one of the best ones to use resistance training to stay fit and healthy. It involves training multiple parts of the body within one session rather than putting emphasis on a specific muscle group. This often means you can stay very fit and healthy with two resistance training sessions a week, while incorporating other movement sessions into your schedule like low intensity cardiovascular training. ","href":null}]},"archived":false},{"object":"block","id":"e28b8103-8969-4823-916b-5e84a42f91fe","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-08-31T08:39:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"2. Variety Of Movement Patterns and Exercise","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"2. Variety Of Movement Patterns and Exercise","href":null}]},"archived":false},{"object":"block","id":"5f47f5dd-6c6f-4b10-b3db-1c64f5a83375","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-03-29T09:25:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Finding balance between the different core movement patterns is important to think about when implementing these into your training sessions, the four key core movement patterns are; ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Finding balance between the different core movement patterns is important to think about when implementing these into your training sessions, the four key core movement patterns are; ","href":null}]},"archived":false},{"object":"block","id":"efe1bc7a-28a9-43be-a000-4926eac7dfc7","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-03-29T09:25:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"numbered_list_item","numbered_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Resisting rotation ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Resisting rotation ","href":null}]},"archived":false},{"object":"block","id":"49d9f127-0bd4-4d07-87c3-d8e7686b3a1a","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-08-15T13:34:00.000Z","last_edited_time":"2022-08-15T13:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"“Anterior core stability exercises teach the body to resist excessive lumbar spine extension (arching), and encompass a variety of drills” say ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"“Anterior core stability exercises teach the body to resist excessive lumbar spine extension (arching), and encompass a variety of drills” say ","href":null},{"type":"text","text":{"content":"Eric Cressey","link":{"url":"https://ericcressey.com/5-combo-core-stability-exercises"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Eric Cressey","href":"https://ericcressey.com/5-combo-core-stability-exercises"},{"type":"text","text":{"content":" from Cressey Sport Performance.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" from Cressey Sport Performance.","href":null}]},"archived":false},{"object":"block","id":"323fd141-3ca9-4721-81db-0828520a4c87","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-08-15T13:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"numbered_list_item","numbered_list_item":{"color":"default","list_start_index":2,"text":[{"type":"text","text":{"content":"Anti-extension (anterior-core) ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Anti-extension (anterior-core) ","href":null}]},"archived":false},{"object":"block","id":"cc7bbe5b-5f35-4b87-bfee-06a419476da9","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-08-15T13:34:00.000Z","last_edited_time":"2022-08-15T13:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Resisting rotation exercises require the trunk to resist against a force that is pulling on it to rotate. A perfect example of a resisting rotation exercise is the ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Resisting rotation exercises require the trunk to resist against a force that is pulling on it to rotate. A perfect example of a resisting rotation exercise is the ","href":null},{"type":"text","text":{"content":"Pallof Press","link":{"url":"https://programme.app/exercises/pallof-press/637"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Pallof Press","href":"https://programme.app/exercises/pallof-press/637"},{"type":"text","text":{"content":". These styles of exercise are most effective for working the oblique musculature.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":". These styles of exercise are most effective for working the oblique musculature.","href":null}]},"archived":false},{"object":"block","id":"35076c78-d4c1-4c72-89a7-18a789b92b0b","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-08-15T13:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"numbered_list_item","numbered_list_item":{"color":"default","list_start_index":3,"text":[{"type":"text","text":{"content":"Rotation","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Rotation","href":null}]},"archived":false},{"object":"block","id":"d77e07c5-62c6-402d-a298-123b1b5d445e","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-08-15T13:34:00.000Z","last_edited_time":"2022-08-15T13:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Rotation exercise are excellent for athletic populations as they help develop dynamic trunk strength which is crucial in some contact sports. Exercises like ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Rotation exercise are excellent for athletic populations as they help develop dynamic trunk strength which is crucial in some contact sports. Exercises like ","href":null},{"type":"text","text":{"content":"cross chops","link":{"url":"https://programme.app/exercises/half-kneeling-kb-cross-chops/391"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"cross chops","href":"https://programme.app/exercises/half-kneeling-kb-cross-chops/391"},{"type":"text","text":{"content":" are particularly effective at creating this stimulus.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" are particularly effective at creating this stimulus.","href":null}]},"archived":false},{"object":"block","id":"15dbbf56-b1f4-49ca-b3d7-c8dc579c4d5e","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-08-15T13:35:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"numbered_list_item","numbered_list_item":{"color":"default","list_start_index":4,"text":[{"type":"text","text":{"content":"Anti-lateral Flexion ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Anti-lateral Flexion ","href":null}]},"archived":false},{"object":"block","id":"ee04bf9a-7ed6-4359-8b20-7dfd09702be5","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-08-15T13:34:00.000Z","last_edited_time":"2022-08-15T13:35:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Finally anti-lateral flexion exercises like the ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Finally anti-lateral flexion exercises like the ","href":null},{"type":"text","text":{"content":"suitcase hold","link":{"url":"https://programme.app/exercises/kb-suitcase-hold/519"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"suitcase hold","href":"https://programme.app/exercises/kb-suitcase-hold/519"},{"type":"text","text":{"content":" and farmers carry require the body to resist lateral flexion while a weight attempts to pull the body out of position. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" and farmers carry require the body to resist lateral flexion while a weight attempts to pull the body out of position. ","href":null}]},"archived":false},{"object":"block","id":"82f32d7e-5863-4618-864b-73b8134ffab0","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-06-10T08:27:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"During your week of training you should always try and implement these different kinds of core training, leading to a well rounded and strong core. In the sample circuit below you’ll see how three of them have been added to the session. Be sure to look at the label on each exercise and you will see which movement category the exercise falls under. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"During your week of training you should always try and implement these different kinds of core training, leading to a well rounded and strong core. In the sample circuit below you’ll see how three of them have been added to the session. Be sure to look at the label on each exercise and you will see which movement category the exercise falls under. ","href":null}]},"archived":false},{"object":"block","id":"f4754952-8f2a-400c-9d1b-d35b5cac629e","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-03-29T09:25:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"3. Progressive Overload","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"3. Progressive Overload","href":null}]},"archived":false},{"object":"block","id":"af7d558c-7489-4485-abab-f9e6fbe62ac7","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2023-05-12T13:27:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"A final note should be made on ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"A final note should be made on ","href":null},{"type":"text","text":{"content":"progressive overload","link":{"url":"https://programme.app/resources/progressive-overload:-what-is-it-and-how-to-use-it"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"progressive overload","href":"https://programme.app/resources/progressive-overload:-what-is-it-and-how-to-use-it"},{"type":"text","text":{"content":", this is the principle of progressively adding intensity to a certain exercise or movement pattern. This is extremely effective with these style of weighted core exercises where you can progressively add weight. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":", this is the principle of progressively adding intensity to a certain exercise or movement pattern. This is extremely effective with these style of weighted core exercises where you can progressively add weight. ","href":null}]},"archived":false},{"object":"block","id":"89611bbb-59a9-40ed-b10a-c979704ff57c","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-08-15T13:30:00.000Z","last_edited_time":"2022-08-15T13:33:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"This principle should be used with core exercises just like with other movement patterns. If you start your anterior core exercises with deadbug holds and over the course of 6-12 months you progress to hollow holds, you have progressively overloaded the anterior core movement pattern and successfully adapted to it. The same could be said if you started doing suitcase holds at 6kg and build up to a point where you can use 18kg, you've gotten significantly stronger. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This principle should be used with core exercises just like with other movement patterns. If you start your anterior core exercises with deadbug holds and over the course of 6-12 months you progress to hollow holds, you have progressively overloaded the anterior core movement pattern and successfully adapted to it. The same could be said if you started doing suitcase holds at 6kg and build up to a point where you can use 18kg, you've gotten significantly stronger. ","href":null}]},"archived":false},{"object":"block","id":"9a43ddc9-c368-4764-8302-0c760366093b","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-08-15T13:35:00.000Z","last_edited_time":"2022-08-15T13:36:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"4. Asymmetrical Strength Movements","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"4. Asymmetrical Strength Movements","href":null}]},"archived":false},{"object":"block","id":"02680d8a-f518-40d9-b0e1-62f622ecd0e4","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-08-15T13:36:00.000Z","last_edited_time":"2022-08-24T16:58:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"fc276730-ab8d-4562-8b3a-fd70ce243a29"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"These are some of the best options for weighted ab workouts. Using these can have the benefit of increasing strength in one of the key movement patterns while simultaneously improving core stability. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"These are some of the best options for weighted ab workouts. Using these can have the benefit of increasing strength in one of the key movement patterns while simultaneously improving core stability. ","href":null},{"type":"text","text":{"content":"Here is a great example","link":{"url":"https://www.youtube.com/watch?v=YXo-DjmIcHU"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Here is a great example","href":"https://www.youtube.com/watch?v=YXo-DjmIcHU"},{"type":"text","text":{"content":" of an asymmetrical movement that greatly challenges the core. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" of an asymmetrical movement that greatly challenges the core. ","href":null}]},"archived":false},{"object":"block","id":"9c6a2dc4-ca5c-4f77-a3f3-2968265ea79f","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-08-15T13:36:00.000Z","last_edited_time":"2022-08-24T16:59:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"fc276730-ab8d-4562-8b3a-fd70ce243a29"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"“","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"“","href":null},{"type":"text","text":{"content":"Tall Kneeling Cable Press to Overhead Lift ","link":null},"annotations":{"bold":true,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Tall Kneeling Cable Press to Overhead Lift ","href":null},{"type":"text","text":{"content":"- Asymmetrical presses are usually only a big challenge to rotary and lateral core stability, but adding the overhead reach component kicks up the anterior core challenge.”","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"- Asymmetrical presses are usually only a big challenge to rotary and lateral core stability, but adding the overhead reach component kicks up the anterior core challenge.”","href":null}]},"archived":false},{"object":"block","id":"675ff6df-21f9-4997-bf31-90fd48db5169","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-03-29T09:25:00.000Z","last_edited_time":"2022-04-27T13:13:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"circuit\",\"data\":{\"title\":\"Sample Weighted Workout For The Core\",\"rounds\":\"4\",\"exercises\":[{\"id\":\"503\",\"name\":\"KB Hollow Hold\",\"cues\":\"Keep consistent tension againts the KB. 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If you cannot perform this movement with good technique, reduce the volume or weight being used. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Moving throughout the hold. Get used to the discomfort and stick with it. 2. Locking the elbow or straightening the arm. 3. Resting the kettlebell on the leg, this will create less of a stimulus. 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Have a slight bend in the arm. Ensure the spine is straight.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/kb_suitcase_hold.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/kb_suitcase_hold.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":60,\"volume_bound_lower\":10,\"volume_unit\":\"s\",\"intensity_multiplier\":5,\"volume\":30},{\"id\":\"402\",\"name\":\"Half Moon\",\"cues\":\"Bring the weight to the floor outside one foot. 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8\n\t\t\t}\n\t\t]\n\t}\n}","href":null}]},"archived":false},{"object":"block","id":"78563395-cf9d-46b5-8b67-bf36b4e3336b","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-08-15T13:36:00.000Z","last_edited_time":"2022-08-15T13:36:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Core Anatomy ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Core Anatomy ","href":null}]},"archived":false},{"object":"block","id":"2b1f76bf-5d07-451a-8182-202269f5fc9a","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-08-15T13:36:00.000Z","last_edited_time":"2022-08-15T13:36:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The core is so much more than just the abdominals (rectus abdominus), its a very large group of muscles that connect the upper and lower body that consists of: ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The core is so much more than just the abdominals (rectus abdominus), its a very large group of muscles that connect the upper and lower 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","href":null}]},"archived":false},{"object":"block","id":"5abb270f-8fea-4db1-807d-bf7417b002ef","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-08-15T13:36:00.000Z","last_edited_time":"2022-08-15T13:36:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"All of these groups of musculature come together to make the core muscles. This is why so many different styles of movement patterns can be used to improve the core muscles. When programming to improve the core musculature, it’s important to remember just how many muscle groups are involved and where clients and athletes may have specific weak points. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"All of these groups of musculature come together to make the core muscles. This is why so many different styles of movement patterns can be used to improve the core muscles. When programming to improve the core musculature, it’s important to remember just how many muscle groups are involved and where clients and athletes may have specific weak points. ","href":null}]},"archived":false},{"object":"block","id":"c42a451c-2517-4338-b4ee-cc453844bc41","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-04-27T13:06:00.000Z","last_edited_time":"2022-08-15T13:36:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Frequently Asked Questions","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Frequently Asked Questions","href":null}]},"archived":false},{"object":"block","id":"32bcc274-99f5-4c76-a9a6-3e8b0ac7a35c","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-04-27T13:06:00.000Z","last_edited_time":"2022-06-09T17:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Does Lifting Weights Work Your Core?","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Does Lifting Weights Work Your Core?","href":null}]},"archived":false},{"object":"block","id":"fef94328-8132-4562-b0d7-87ef6b1408c6","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-04-27T13:13:00.000Z","last_edited_time":"2022-04-27T13:15:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Yes. Some exercises more than others but the majority of weightlifting exercises work the core musculature. Using mainly free weights and weights exercises that require core stabilisation you can see dramatic improvement in core strength through just lifting weights. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Yes. Some exercises more than others but the majority of weightlifting exercises work the core musculature. Using mainly free weights and weights exercises that require core stabilisation you can see dramatic improvement in core strength through just lifting weights. ","href":null}]},"archived":false},{"object":"block","id":"91ede487-10b1-44de-ac7c-3a5ce896d3c3","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-04-27T13:07:00.000Z","last_edited_time":"2022-04-27T13:08:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Can You Use Dumbbells For Abs And Core Work? ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Can You Use Dumbbells For Abs And Core Work? ","href":null}]},"archived":false},{"object":"block","id":"d5338c45-d2ae-436e-bca1-5dc369fee769","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-04-27T13:15:00.000Z","last_edited_time":"2022-04-28T07:58:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Yes, dumbbell exercises can be an extremely effective tool for improving core strength and are featured in the list above numerous times. Additionally weight plate exercises can be an excellent weighted ab exercise along with some barbell exercises. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Yes, dumbbell exercises can be an extremely effective tool for improving core strength and are featured in the list above numerous times. Additionally weight plate exercises can be an excellent weighted ab exercise along with some barbell exercises. ","href":null}]},"archived":false},{"object":"block","id":"cd6fbe19-a19b-4566-9d2e-217a2c542a49","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2022-04-27T13:09:00.000Z","last_edited_time":"2022-08-15T13:28:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Which Exercises Should I Add Weight To?  ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Which Exercises Should I Add Weight To?  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","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Add weight once you feel like the weight you’re currently using isn’t providing enough stimulus, this can be a fine line, get some help from a personal trainer if you need advice from an expert. Try and following the principle of progressive overload as mentioned above, when you feel like you have adapted to a stimulus, increase the weight incrementally. 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D., Dougherty, C. P., Ireland, M. L., & Davis, I. M. (2005). Core stability and its relationship to lower extremity function and injury. Journal of the American Academy of Orthopaedic Surgeons, 13(5), 316-325.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Willson, J. D., Dougherty, C. P., Ireland, M. L., & Davis, I. M. (2005). Core stability and its relationship to lower extremity function and injury. Journal of the American Academy of Orthopaedic Surgeons, 13(5), 316-325.","href":null}]},"archived":false},{"object":"block","id":"f8ddee71-1c1e-4520-a262-ed1538700516","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2023-05-12T13:10:00.000Z","last_edited_time":"2023-05-12T13:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"numbered_list_item","numbered_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Boyle, M. (2016). Functional training for sports. Human Kinetics.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Boyle, M. (2016). Functional training for sports. Human Kinetics.","href":null}]},"archived":false},{"object":"block","id":"794364ec-9112-4d02-9fd8-8f93bb0bb9db","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2023-05-12T13:16:00.000Z","last_edited_time":"2023-05-12T13:16:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"numbered_list_item","numbered_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Hale, T., Fazio, M., & Myer, G. D. (2019). The Role of Core Strength in Athletic Function. Sports health, 11(3), 190-193.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Hale, T., Fazio, M., & Myer, G. D. (2019). The Role of Core Strength in Athletic Function. Sports health, 11(3), 190-193.","href":null}]},"archived":false},{"object":"block","id":"8a35f0ff-58c0-434e-a468-9ef68e559bb4","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2023-05-12T14:00:00.000Z","last_edited_time":"2023-05-12T14:02:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"numbered_list_item","numbered_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Tumminello, N. (2018). Strength training for fat loss. Human Kinetics.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Tumminello, N. (2018). Strength training for fat loss. Human Kinetics.","href":null}]},"archived":false},{"object":"block","id":"9115eaeb-9a02-49b1-a377-cdb1ea6a887a","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2023-05-12T13:09:00.000Z","last_edited_time":"2023-05-12T13:09:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[]},"archived":false},{"object":"block","id":"a81eb2c9-36d4-47eb-afeb-df5ca8a8a6e6","parent":{"type":"page_id","page_id":"90138844-e01e-403f-8504-5bed8a7b280c"},"created_time":"2023-05-12T13:09:00.000Z","last_edited_time":"2023-05-12T13:09:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[]},"archived":false}],"contents":[{"text":"Benefits of Core Workouts","type":"heading_2"},{"text":"Improved Athletic Performance","type":"heading_3"},{"text":"Improved Balance","type":"heading_3"},{"text":"The 3 Key Benefits of Weighted Core Exercises ","type":"heading_2"},{"text":"1. Increased Resistance —> Increased Stimulus — > Improved Results ","type":"heading_3"},{"text":"2. Dynamic Core Work and Rotation Work ","type":"heading_3"},{"text":"3. Full Body Functionality","type":"heading_3"},{"text":"How To Use Core Exercises with Weights","type":"heading_2"},{"text":"1. Full Body Resistance Training VS Stand Alone Circuits","type":"heading_3"},{"text":"2. Variety Of Movement Patterns and Exercise","type":"heading_3"},{"text":"3. Progressive Overload","type":"heading_3"},{"text":"4. Asymmetrical Strength Movements","type":"heading_3"},{"text":"Sample Weighted Workout For The Core","type":"heading_2"},{"text":"Core Anatomy ","type":"heading_2"},{"text":"Frequently Asked Questions","type":"heading_2"},{"text":"Does Lifting Weights Work Your Core?","type":"heading_3"},{"text":"Can You Use Dumbbells For Abs And Core Work? ","type":"heading_3"},{"text":"Which Exercises Should I Add Weight To?  ","type":"heading_3"},{"text":"References ","type":"heading_3"}],"readTime":9},{"id":"13c635ff-87a4-4f08-8ef9-303ba07928d4","status":{"id":"J%3Dru","type":"select","select":{"id":"51b674ce-1a45-43dc-972c-5a05906f778a","name":"Published","color":"green"}},"exercises":[],"links":{"id":"TrQc","type":"relation","relation":[{"id":"2d439501-7d96-48a3-90ff-61b3e1a9737b"},{"id":"90138844-e01e-403f-8504-5bed8a7b280c"}],"has_more":false},"silo":{"id":"%5Dk%40%3B","type":"select","select":{"id":"3d5e91a5-5271-465e-bc8f-c45c04de9c8b","name":"1.2","color":"green"}},"featured":{"id":"d%60~x","type":"checkbox","checkbox":false},"item":{"id":"fqTP","type":"number","number":12},"author":{"name":"Sean Klein","url":"/authors/sean-klein","image":"https://p001.nyc3.digitaloceanspaces.com/site%2Fsean_klein.jpg","signature":"https://p001.nyc3.digitaloceanspaces.com/site%2Fsean-klein-signature.png","bio":"Sean Richard Klein a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio."},"excerpt":{"id":"krLj","type":"rich_text","rich_text":[{"type":"text","text":{"content":"Standing core exercises are difficult enough to find when injured, let alone trx standing exercises. Try these TRX ab exercises in your next standing abdominal workout.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Standing core exercises are difficult enough to find when injured, let alone trx standing exercises. 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These range in difficulty so make sure you pick an exercise which you can do confidently with good technique. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Whatever the reason you’re unable to sit down at the moment during your training, we’ve got 5 high quality TRX core exercises you can add into your next home workout. These range in difficulty so make sure you pick an exercise which you can do confidently with good technique. 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Moving too quickly. This will take away from the effectiveness of the exercise and make it apply much less stress to the anterior core. 2. Not locking the arms. The further the hands away from the shoulders the harder the exercise is, make sure you really challenge yourself and lock the elbows. 3. Selecting an incorrect torso angle. Make sure you pick an angle which will allow you to challenge your self but perform the exercise with control. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Moving too quickly. This will take away from the effectiveness of the exercise and make it apply much less stress to the anterior core. 2. Not locking the arms. The further the hands away from the shoulders the harder the exercise is, make sure you really challenge yourself and lock the elbows. 3. Selecting an incorrect torso angle. Make sure you pick an angle which will allow you to challenge your self but perform the exercise with control. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The primary benefit of the single leg TRX fall-out is its ability to increase strength and endurance in the muscles of the anterior core. Secondarily it promotes stability and health in the shoulder. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The primary benefit of the single leg TRX fall-out is its ability to increase strength and endurance in the muscles of the anterior core. Secondarily it promotes stability and health in the shoulder. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start with the TRX in the hands in line with the shoulders, both feet on the floor. 2. Ensure the angle of your torso is correct, it needs to be at an angle where the exercise is difficult, but also possible. 3. Lift one foot off the floor and bring the planted foot to the tip toes. 4. Press the hands out overhead, slowly with control. 5. Lock the elbows so the arms are straight and pause slightly. 6. Bring the arms back down to the starting position with control. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start with the TRX in the hands in line with the shoulders, both feet on the floor. 2. Ensure the angle of your torso is correct, it needs to be at an angle where the exercise is difficult, but also possible. 3. Lift one foot off the floor and bring the planted foot to the tip toes. 4. Press the hands out overhead, slowly with control. 5. Lock the elbows so the arms are straight and pause slightly. 6. Bring the arms back down to the starting position with control. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The single leg TRX Fall Out is one of the most advanced anterior core variations available with a TRX. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The single leg TRX Fall Out is one of the most advanced anterior core variations available with a TRX. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This is a great exercise for anyone looking to challenge their anterior core in a full body resistance training session. I suggest if your a beginner focusing on the TRX Fall Outs (both feet planted on the floor). 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Moving too quickly. This will take away from the effectiveness of the exercise and make it apply much less stress to the anterior core. 2. Not locking the arms. The further the hands away from the shoulders the harder the exercise is, make sure you really challenge yourself and lock the elbows. 3. Selecting an incorrect torso angle. Make sure you pick an angle which will allow you to challenge your self but perform the exercise with control. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Moving too quickly. This will take away from the effectiveness of the exercise and make it apply much less stress to the anterior core. 2. Not locking the arms. The further the hands away from the shoulders the harder the exercise is, make sure you really challenge yourself and lock the elbows. 3. Selecting an incorrect torso angle. Make sure you pick an angle which will allow you to challenge your self but perform the exercise with control. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The primary benefit of the single leg TRX fall-out is its ability to increase strength and endurance in the muscles of the anterior core. Secondarily it promotes stability and health in the shoulder. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The primary benefit of the single leg TRX fall-out is its ability to increase strength and endurance in the muscles of the anterior core. 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Start with the TRX in the hands in line with the shoulders, both feet on the floor. 2. Ensure the angle of your torso is correct, it needs to be at an angle where the exercise is difficult, but also possible. 3. Lift one foot off the floor and bring the planted foot to the tip toes. 4. Press the hands out overhead, slowly with control. 5. Lock the elbows so the arms are straight and pause slightly. 6. Bring the arms back down to the starting position with control. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The single leg TRX Fall Out is one of the most advanced anterior core variations available with a TRX. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The single leg TRX Fall Out is one of the most advanced anterior core variations available with a TRX. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This is a great exercise for anyone looking to challenge their anterior core in a full body resistance training session. I suggest if your a beginner focusing on the TRX Fall Outs (both feet planted on the floor). Also be careful if you havn’t got the shoulder mobility to perform this correctly. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This is a great exercise for anyone looking to challenge their anterior core in a full body resistance training session. I suggest if your a beginner focusing on the TRX Fall Outs (both feet planted on the floor). 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Ensure the elbow stays locked.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_single_arm_plank.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/trx_single_arm_plank.mp4\",\"equipment\":[{\"name\":\"TRX\"}],\"volume_bound_upper\":45,\"volume_bound_lower\":15,\"volume_unit\":\"s\",\"intensity_multiplier\":null,\"volume\":20}]}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"circuit\",\n\t\"data\": {\n\t\t\"title\": \"Sample Standing TRX Suspension Training Abs Workout\",\n\t\t\"rounds\": \"3\",\n\t\t\"exercises\": [\n\t\t\t{\n\t\t\t\t\"id\": \"5\",\n\t\t\t\t\"volume\": 6\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"1060\",\n\t\t\t\t\"volume\": 20\n\t\t\t}\n\t\t]\n\t}\n}","href":null}]},"archived":false},{"object":"block","id":"6e3d0606-3df6-4806-ba6b-c6c53140c26e","parent":{"type":"page_id","page_id":"13c635ff-87a4-4f08-8ef9-303ba07928d4"},"created_time":"2022-04-04T12:33:00.000Z","last_edited_time":"2022-04-04T12:33:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[]},"archived":false},{"object":"block","id":"f8a1fd63-edae-4fdd-9b49-f5f4e297d6e1","parent":{"type":"page_id","page_id":"13c635ff-87a4-4f08-8ef9-303ba07928d4"},"created_time":"2022-04-04T12:33:00.000Z","last_edited_time":"2022-04-04T12:36:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[]},"archived":false}],"contents":[{"text":"TRX Standing Core and Ab Exercises","type":"heading_2"},{"text":"Sample Standing TRX Suspension Training Abs Workout","type":"heading_2"}],"readTime":2}]},{"id":"ffd482e1-d584-47a6-8554-76f22297d9a7","status":{"id":"J%3Dru","type":"select","select":{"id":"51b674ce-1a45-43dc-972c-5a05906f778a","name":"Published","color":"green"}},"exercises":[{"content":{"variables":{"id":"MQrv","type":"rich_text","rich_text":[]},"common_mistakes":{"id":"%5CsSb","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Moving to quickly. This will mean you spend a lot less time under tension and will not create a satisfactory stimulus. 2. Not adopting an athletic stance. This movement will involve a large proportion of the body if done correctly, but if you lock your knees and hips you will not be able to perform the movement with a stable base. 3. Not starting with your chest in line where the band is attached. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Moving to quickly. This will mean you spend a lot less time under tension and will not create a satisfactory stimulus. 2. Not adopting an athletic stance. This movement will involve a large proportion of the body if done correctly, but if you lock your knees and hips you will not be able to perform the movement with a stable base. 3. Not starting with your chest in line where the band is attached. ","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The main benefit of the pallof press is its development of the obliques specifically the transversus abdominus. As the movement involves different gredations of resistance throughout the movement it also allows you to learn to dynamically resist against a force. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The main benefit of the pallof press is its development of the obliques specifically the transversus abdominus. As the movement involves different gredations of resistance throughout the movement it also allows you to learn to dynamically resist against a force. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Start with the knees and hips slightly bent, it should feel like a very athletic stance. 2. Bring the band towards the chest, finding a comfortable grip on the band. 3. Slowly straighten the arms keeping the shoulders and hips square throughout. 4. Do a slight pause at the end just to show control of the movement, then slowly bring your hands back towards your chest. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Start with the knees and hips slightly bent, it should feel like a very athletic stance. 2. Bring the band towards the chest, finding a comfortable grip on the band. 3. Slowly straighten the arms keeping the shoulders and hips square throughout. 4. Do a slight pause at the end just to show control of the movement, then slowly bring your hands back towards your chest. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The Pallof Press is one of the most effective resisting rotation exercises available in a coaches tool box. It is simple, easy to coach and the physical difficulty can be manipulated very easily. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The Pallof Press is one of the most effective resisting rotation exercises available in a coaches tool box. It is simple, easy to coach and the physical difficulty can be manipulated very easily. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"This movement is a core variation and should be done either at the end of a session or as a supporting movement within a bi or tri set. Rep ranges don’t need to go over 12 reps, if your able to comfortable do 12 reps begin to increase the resistance. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This movement is a core variation and should be done either at the end of a session or as a supporting movement within a bi or tri set. Rep ranges don’t need to go over 12 reps, if your able to comfortable do 12 reps begin to increase the resistance. ","href":null}]},"id":{"id":"title","type":"title","title":[{"type":"text","text":{"content":"637","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"637","href":null}]}},"blocks":[],"id":"637","name":"Pallof Press","cues":"Keep shoulders square. Have a slight bend in the knees, stand in an athletic position.","type":"Core","category":"Resisting Rotation","target":"Trunk","muscles":["Obliques"],"bilateral":false,"level":1,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/pallof_press.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/pallof_press.mp4","equipment":[{"name":"Band"}],"volume_bound_upper":12,"volume_bound_lower":5,"volume_unit":"x","intensity_multiplier":null},{"content":{"variables":{"id":"MQrv","type":"rich_text","rich_text":[]},"common_mistakes":{"id":"%5CsSb","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Moving throughout the hold. Get used to the discomfort and stick with it. 2. Locking the elbow or straightening the arm. 3. Resting the kettlebell on the leg, this will create less of a stimulus. If you cannot perform this movement with good technique, reduce the volume or weight being used. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Moving throughout the hold. Get used to the discomfort and stick with it. 2. Locking the elbow or straightening the arm. 3. Resting the kettlebell on the leg, this will create less of a stimulus. If you cannot perform this movement with good technique, reduce the volume or weight being used. ","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The main benefit of the kettlebell suitcase hold is to increase strength and or endurance in the core musculature. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The main benefit of the kettlebell suitcase hold is to increase strength and or endurance in the core musculature. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Find a stable base with the feet in line or slightly wider than the feet. 2. Keep the kettlebell away from the leg with a slight bend in the arm. 3. Keep the shoulders square and in a stable position. 4. Look forward and as the position gets uncomfortable, do not start moving the head into different positions. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Find a stable base with the feet in line or slightly wider than the feet. 2. Keep the kettlebell away from the leg with a slight bend in the arm. 3. Keep the shoulders square and in a stable position. 4. Look forward and as the position gets uncomfortable, do not start moving the head into different positions. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The KB Suitcase Hold is a very effective core exercise that can be used to resist rotation and or lateral flexion. From beginners to advanced, this exercise is a great way to progress your core strength. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The KB Suitcase Hold is a very effective core exercise that can be used to resist rotation and or lateral flexion. From beginners to advanced, this exercise is a great way to progress your core strength. 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This will make it very challenging to keep clean positions in the lower back and pelvic tilt to ensure the core musculature is working. 3. Bending the arms. This will make the effort required from the upper body far greater than it should be, making this the limiting factor and preventing the stimulus from effecting the core musculature which is not the goal of this exercise. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Lifting the hips too high. This will change the emphasis of the exercise and put it on the shoulders, not to the core musculature. There is nothing wrong with this position, but it is different from this variation of the bear crawl that is used to develop the anterior core. 2. Having the knees and feet too narrow. This will make it very challenging to keep clean positions in the lower back and pelvic tilt to ensure the core musculature is working. 3. Bending the arms. 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","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The bear crawl hold is an excellent anterior core and also full body exercise. Using the exercise to develop the core musculature can be excellent for both the general public and athletic populations. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The bear crawl hold is an excellent anterior core and also full body exercise. Using the exercise to develop the core musculature can be excellent for both the general public and athletic populations. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"This is a great exercise for both beginners and advanced individuals, but will likely have very different effects on these groups. For beginners the limiting factor will likely be the upper body strength. Over weight individuals should not attempt this if they are not confident taking their bodyweight. For advanced individuals this can be used as a simple but challenging (depending on length of hold) exercise to develop the anterior core. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This is a great exercise for both beginners and advanced individuals, but will likely have very different effects on these groups. For beginners the limiting factor will likely be the upper body strength. Over weight individuals should not attempt this if they are not confident taking their bodyweight. For advanced individuals this can be used as a simple but challenging (depending on length of hold) exercise to develop the anterior core. ","href":null}]},"id":{"id":"title","type":"title","title":[{"type":"text","text":{"content":"119","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"119","href":null}]}},"blocks":[{"object":"block","id":"5fd6ea2f-0f9f-4bbe-8541-df3586a35fa9","parent":{"type":"page_id","page_id":"a8149974-676d-4853-b9c4-fa7b6446c273"},"created_time":"2023-03-08T14:15:00.000Z","last_edited_time":"2023-03-08T14:16:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Bear Crawl vs Bear Crawl Hold","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Bear Crawl vs Bear Crawl Hold","href":null}]},"archived":false},{"object":"block","id":"5015df31-277c-4bae-91c8-dad34767d7a9","parent":{"type":"page_id","page_id":"a8149974-676d-4853-b9c4-fa7b6446c273"},"created_time":"2023-03-08T14:16:00.000Z","last_edited_time":"2023-03-08T14:19:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"These two very similar exercises can be used interchangeably but are by no means the same exercise. The crawl variation allows the body to move through organic positions and is less rigid than the bear crawl hold. Holding the bear crawl position will work the muscles of the upper body and the core slightly differently than the bear crawl. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"These two very similar exercises can be used interchangeably but are by no means the same exercise. The crawl variation allows the body to move through organic positions and is less rigid than the bear crawl hold. Holding the bear crawl position will work the muscles of the upper body and the core slightly differently than the bear crawl. 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There is now a very popular “animal flow” movement culture that uses positions like this isometric (static holds) crawl variation on a regular basis. These can also be seen within CrossFit style programmes as both warm ups and core exercises. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Bear crawls and other crawling variations were popularised by Ido Portal who uses multiple animal crawl variations that can be used in training. There is now a very popular “animal flow” movement culture that uses positions like this isometric (static holds) crawl variation on a regular basis. These can also be seen within CrossFit style programmes as both warm ups and core exercises. 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Another use of the bear crawl hold can be to stabilise the spine in order to mitigate injury and promote health in both athletes and general populations. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This is a great example of a use of a bear crawl hold into a mixed model circuit. Another use of the bear crawl hold can be to stabilise the spine in order to mitigate injury and promote health in both athletes and general populations. 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This stands true when it comes to developing the core musculature. Complex exercises are mistakenly considered to be superior to simple exercises, but every strength and conditioning coach knows that 90% of training programmes should be made up of simple and effective exercises. Here we have some of the simplest and most effective core exercises available. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Simple often means effective. This stands true when it comes to developing the core musculature. Complex exercises are mistakenly considered to be superior to simple exercises, but every strength and conditioning coach knows that 90% of training programmes should be made up of simple and effective exercises. Here we have some of the simplest and most effective core exercises available. 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Requires Less Motivation ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Requires Less Motivation ","href":null}]},"archived":false},{"object":"block","id":"d4a9945f-2acf-4e2f-8146-3e8dc42bdcf0","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-08T09:22:00.000Z","last_edited_time":"2022-06-23T16:11:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Sometimes our training needs to be really simple to make it approachable. Complex training can require greater motivation to get started. When you’re having to learn too complex exercises, having to watch videos when you’re not sure how to perform the correct technique, it can be tough to get motivated for your session. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Sometimes our training needs to be really simple to make it approachable. Complex training can require greater motivation to get started. When you’re having to learn too complex exercises, having to watch videos when you’re not sure how to perform the correct technique, it can be tough to get motivated for your session. 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Thoughtless ","href":null}]},"archived":false},{"object":"block","id":"3e4d378c-71be-4fb2-baae-a7e8f6c9181c","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-08T09:22:00.000Z","last_edited_time":"2022-06-23T16:11:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"These exercises require almost no thought or skill, this is great for beginners as it allows them to get physical adaptation without putting too much emphasis on skill acquisition. This can be very motivating if you feel like you’re putting in grunt work without having to think too much about it. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"These exercises require almost no thought or skill, this is great for beginners as it allows them to get physical adaptation without putting too much emphasis on skill acquisition. This can be very motivating if you feel like you’re putting in grunt work without having to think too much about it. ","href":null}]},"archived":false},{"object":"block","id":"1baac9fc-1546-4936-bd29-cc45613cff9f","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-08T09:22:00.000Z","last_edited_time":"2022-03-08T14:15:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"3. Simple = Effective Exercise","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"3. Simple = Effective Exercise","href":null}]},"archived":false},{"object":"block","id":"bc0fe5f2-198a-4902-aa77-cc46dd958a7f","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-08T09:22:00.000Z","last_edited_time":"2022-03-08T09:22:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Just because these exercises are simple, it doesn’t by any means make them less effective. In some ways, simplicity makes them more effective as they can be easier to load or progress. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Just because these exercises are simple, it doesn’t by any means make them less effective. In some ways, simplicity makes them more effective as they can be easier to load or progress. ","href":null}]},"archived":false},{"object":"block","id":"c2631484-933d-4b00-82f9-22c29549fe25","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-08T14:13:00.000Z","last_edited_time":"2022-03-09T10:12:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"fc276730-ab8d-4562-8b3a-fd70ce243a29"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"4. Great For Beginner Core Exercises","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"4. Great For Beginner Core Exercises","href":null}]},"archived":false},{"object":"block","id":"851988ef-a519-4194-8a83-1ec8cd53acc5","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-08T14:13:00.000Z","last_edited_time":"2022-06-23T16:11:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Simple core exercises are great to be used as beginner core exercises as well. Due to their simplicity they require no skill learning, meaning they are perfect for beginners. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Simple core exercises are great to be used as beginner core exercises as well. Due to their simplicity they require no skill learning, meaning they are perfect for beginners. ","href":null}]},"archived":false},{"object":"block","id":"2fa0da7f-7a7d-40cd-be75-cf14fd04c4c9","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-08T09:22:00.000Z","last_edited_time":"2022-03-08T09:22:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"How to Use ","link":null},"annotations":{"bold":true,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"How to Use ","href":null},{"type":"text","text":{"content":"Simple Core Exercises","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Simple Core Exercises","href":null}]},"archived":false},{"object":"block","id":"cf802b8d-8c2f-4467-acca-0ce3a5d8fa7d","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-08T09:22:00.000Z","last_edited_time":"2022-03-09T10:12:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"fc276730-ab8d-4562-8b3a-fd70ce243a29"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"1. You Don’t Always Need To Push Yourself ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. You Don’t Always Need To Push Yourself ","href":null}]},"archived":false},{"object":"block","id":"76c3e986-abcd-4574-a010-b4a9688a4ba1","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-08T09:22:00.000Z","last_edited_time":"2022-06-23T16:12:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"When we’re looking for simple exercises, often times we,re not in the headspace to push ourselves and go through much physical discomfort. This is fine for some of your sessions. You don’t by any means need to push hard every session to have an effective training programme. In fact, it’s great to have periods of training where pushing yourself isn’t required. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"When we’re looking for simple exercises, often times we,re not in the headspace to push ourselves and go through much physical discomfort. This is fine for some of your sessions. You don’t by any means need to push hard every session to have an effective training programme. In fact, it’s great to have periods of training where pushing yourself isn’t required. ","href":null}]},"archived":false},{"object":"block","id":"93cd8337-63d2-4955-8cff-11669d5ca317","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-08T09:22:00.000Z","last_edited_time":"2022-03-08T09:22:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"2. Use Different Movement Patterns ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"2. Use Different Movement Patterns ","href":null}]},"archived":false},{"object":"block","id":"58ebd372-afb9-40de-8403-4dfce7108b4a","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-08T09:22:00.000Z","last_edited_time":"2022-03-08T09:22:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":true,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"When doing core work in general, including simple core work, it’s important you use a variety of movement patterns to build a strong and robust core. As you can see each movement is labelled with a different movement pattern. The four key movement patterns to develop the core are: ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"When doing core work in general, including simple core work, it’s important you use a variety of movement patterns to build a strong and robust core. As you can see each movement is labelled with a different movement pattern. The four key movement patterns to develop the core are: ","href":null}]},"archived":false},{"object":"block","id":"22dd452e-e715-4898-997b-d6b1f224d78d","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-08T09:22:00.000Z","last_edited_time":"2022-03-09T10:12:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"fc276730-ab8d-4562-8b3a-fd70ce243a29"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"3. Use Progressive Overload To Improve Core Muscles","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"3. Use Progressive Overload To Improve Core Muscles","href":null}]},"archived":false},{"object":"block","id":"f7ca23b0-dfec-48e5-9b13-507531dcf751","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-08T09:22:00.000Z","last_edited_time":"2022-06-23T16:13:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Using progressive overload on your core work can be the difference between having an okay core and a phenomenal core. This involves adding difficulty to a movement over time through adding intensity or volume. Take a Pallof Press, for example, you might start with three sets of 6 each side then progress this to 4 sets of 8. This progression could be continued for a few weeks then the exercise can be changed and the process and be started over again. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Using progressive overload on your core work can be the difference between having an okay core and a phenomenal core. This involves adding difficulty to a movement over time through adding intensity or volume. Take a Pallof Press, for example, you might start with three sets of 6 each side then progress this to 4 sets of 8. This progression could be continued for a few weeks then the exercise can be changed and the process and be started over again. ","href":null}]},"archived":false},{"object":"block","id":"f2174e07-27dd-4cad-a5dc-2feb2b32f281","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-09T09:58:00.000Z","last_edited_time":"2022-03-09T10:12:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"fc276730-ab8d-4562-8b3a-fd70ce243a29"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"circuit\",\"data\":{\"title\":\"Sample Simple Workout For The Core\",\"rounds\":\"3\",\"exercises\":[{\"id\":\"270\",\"name\":\"Deadbug Hold\",\"cues\":\"Press the lower back into the floor and keep the pressure into the floor throughout. Keep arms locked and pointing upwards.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/deadbug_hold.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/deadbug_hold.mp4\",\"equipment\":[],\"volume_bound_upper\":30,\"volume_bound_lower\":10,\"volume_unit\":\"s\",\"intensity_multiplier\":null,\"volume\":30},{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Lifting the hips too high. This will change the emphasis of the exercise and put it on the shoulders, not to the core musculature. There is nothing wrong with this position, but it is different from this variation of the bear crawl that is used to develop the anterior core. 2. Having the knees and feet too narrow. This will make it very challenging to keep clean positions in the lower back and pelvic tilt to ensure the core musculature is working. 3. Bending the arms. This will make the effort required from the upper body far greater than it should be, making this the limiting factor and preventing the stimulus from effecting the core musculature which is not the goal of this exercise. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Lifting the hips too high. This will change the emphasis of the exercise and put it on the shoulders, not to the core musculature. There is nothing wrong with this position, but it is different from this variation of the bear crawl that is used to develop the anterior core. 2. Having the knees and feet too narrow. This will make it very challenging to keep clean positions in the lower back and pelvic tilt to ensure the core musculature is working. 3. Bending the arms. This will make the effort required from the upper body far greater than it should be, making this the limiting factor and preventing the stimulus from effecting the core musculature which is not the goal of this exercise. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The primary benefit of the bear crawl hold is its development of the muscle in the anterior core. While secondarily it can help to develop upper body strength or endurance depending on the individual who is performing it. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The primary benefit of the bear crawl hold is its development of the muscle in the anterior core. While secondarily it can help to develop upper body strength or endurance depending on the individual who is performing it. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start with the hands, knees and toes on the floor, with the knees under the hips. 2. Lift the hips so the knees are hovering just above the floor. 3. Ensure the elbows are locked (arms are straight) and maintain the fixed position throughout the entire hold. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start with the hands, knees and toes on the floor, with the knees under the hips. 2. Lift the hips so the knees are hovering just above the floor. 3. Ensure the elbows are locked (arms are straight) and maintain the fixed position throughout the entire hold. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The bear crawl hold is an excellent anterior core and also full body exercise. Using the exercise to develop the core musculature can be excellent for both the general public and athletic populations. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The bear crawl hold is an excellent anterior core and also full body exercise. Using the exercise to develop the core musculature can be excellent for both the general public and athletic populations. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This is a great exercise for both beginners and advanced individuals, but will likely have very different effects on these groups. For beginners the limiting factor will likely be the upper body strength. Over weight individuals should not attempt this if they are not confident taking their bodyweight. For advanced individuals this can be used as a simple but challenging (depending on length of hold) exercise to develop the anterior core. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This is a great exercise for both beginners and advanced individuals, but will likely have very different effects on these groups. For beginners the limiting factor will likely be the upper body strength. Over weight individuals should not attempt this if they are not confident taking their bodyweight. For advanced individuals this can be used as a simple but challenging (depending on length of hold) exercise to develop the anterior core. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"119\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"119\",\"href\":null}]}},\"blocks\":[{\"object\":\"block\",\"id\":\"5fd6ea2f-0f9f-4bbe-8541-df3586a35fa9\",\"parent\":{\"type\":\"page_id\",\"page_id\":\"a8149974-676d-4853-b9c4-fa7b6446c273\"},\"created_time\":\"2023-03-08T14:15:00.000Z\",\"last_edited_time\":\"2023-03-08T14:16:00.000Z\",\"created_by\":{\"object\":\"user\",\"id\":\"554b6d99-d61c-4aa8-aa92-790a19f0121e\"},\"last_edited_by\":{\"object\":\"user\",\"id\":\"554b6d99-d61c-4aa8-aa92-790a19f0121e\"},\"has_children\":false,\"in_trash\":false,\"type\":\"heading_3\",\"heading_3\":{\"is_toggleable\":false,\"color\":\"default\",\"text\":[{\"type\":\"text\",\"text\":{\"content\":\"Bear Crawl vs Bear Crawl Hold\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"Bear Crawl vs Bear Crawl Hold\",\"href\":null}]},\"archived\":false},{\"object\":\"block\",\"id\":\"5015df31-277c-4bae-91c8-dad34767d7a9\",\"parent\":{\"type\":\"page_id\",\"page_id\":\"a8149974-676d-4853-b9c4-fa7b6446c273\"},\"created_time\":\"2023-03-08T14:16:00.000Z\",\"last_edited_time\":\"2023-03-08T14:19:00.000Z\",\"created_by\":{\"object\":\"user\",\"id\":\"554b6d99-d61c-4aa8-aa92-790a19f0121e\"},\"last_edited_by\":{\"object\":\"user\",\"id\":\"554b6d99-d61c-4aa8-aa92-790a19f0121e\"},\"has_children\":false,\"in_trash\":false,\"type\":\"paragraph\",\"paragraph\":{\"icon\":null,\"color\":\"default\",\"text\":[{\"type\":\"text\",\"text\":{\"content\":\"These two very similar exercises can be used interchangeably but are by no means the same exercise. The crawl variation allows the body to move through organic positions and is less rigid than the bear crawl hold. Holding the bear crawl position will work the muscles of the upper body and the core slightly differently than the bear crawl. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"These two very similar exercises can be used interchangeably but are by no means the same exercise. The crawl variation allows the body to move through organic positions and is less rigid than the bear crawl hold. Holding the bear crawl position will work the muscles of the upper body and the core slightly differently than the bear crawl. \",\"href\":null}]},\"archived\":false},{\"object\":\"block\",\"id\":\"68bd5698-6a90-48d2-8ddd-784c6dcc6a88\",\"parent\":{\"type\":\"page_id\",\"page_id\":\"a8149974-676d-4853-b9c4-fa7b6446c273\"},\"created_time\":\"2023-03-08T14:18:00.000Z\",\"last_edited_time\":\"2023-03-08T14:19:00.000Z\",\"created_by\":{\"object\":\"user\",\"id\":\"554b6d99-d61c-4aa8-aa92-790a19f0121e\"},\"last_edited_by\":{\"object\":\"user\",\"id\":\"554b6d99-d61c-4aa8-aa92-790a19f0121e\"},\"has_children\":false,\"in_trash\":false,\"type\":\"heading_3\",\"heading_3\":{\"is_toggleable\":false,\"color\":\"default\",\"text\":[{\"type\":\"text\",\"text\":{\"content\":\"Origins of the Bear Crawl Hold \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"Origins of the Bear Crawl Hold \",\"href\":null}]},\"archived\":false},{\"object\":\"block\",\"id\":\"30c84859-fcf0-4fc1-97a9-6977c37584ed\",\"parent\":{\"type\":\"page_id\",\"page_id\":\"a8149974-676d-4853-b9c4-fa7b6446c273\"},\"created_time\":\"2023-03-08T14:18:00.000Z\",\"last_edited_time\":\"2023-11-06T14:30:00.000Z\",\"created_by\":{\"object\":\"user\",\"id\":\"554b6d99-d61c-4aa8-aa92-790a19f0121e\"},\"last_edited_by\":{\"object\":\"user\",\"id\":\"554b6d99-d61c-4aa8-aa92-790a19f0121e\"},\"has_children\":false,\"in_trash\":false,\"type\":\"paragraph\",\"paragraph\":{\"icon\":null,\"color\":\"default\",\"text\":[{\"type\":\"text\",\"text\":{\"content\":\"Bear crawls and other crawling variations were popularised by Ido Portal who uses multiple animal crawl variations that can be used in training. There is now a very popular “animal flow” movement culture that uses positions like this isometric (static holds) crawl variation on a regular basis. These can also be seen within CrossFit style programmes as both warm ups and core exercises. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"Bear crawls and other crawling variations were popularised by Ido Portal who uses multiple animal crawl variations that can be used in training. There is now a very popular “animal flow” movement culture that uses positions like this isometric (static holds) crawl variation on a regular basis. 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This is why a training plan my involve bear crawl holds in mixed model circuits. For example: \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"Bear crawl holds can be used in fitness based workouts that aim at improving both cardiovascular characteristics and core stability. This is why a training plan my involve bear crawl holds in mixed model circuits. 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Another use of the bear crawl hold can be to stabilise the spine in order to mitigate injury and promote health in both athletes and general populations. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This is a great example of a use of a bear crawl hold into a mixed model circuit. 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If you cannot perform this movement with good technique, reduce the volume or weight being used. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Moving throughout the hold. Get used to the discomfort and stick with it. 2. Locking the elbow or straightening the arm. 3. Resting the kettlebell on the leg, this will create less of a stimulus. 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Keep the kettlebell away from the leg with a slight bend in the arm. 3. Keep the shoulders square and in a stable position. 4. Look forward and as the position gets uncomfortable, do not start moving the head into different positions. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Find a stable base with the feet in line or slightly wider than the feet. 2. Keep the kettlebell away from the leg with a slight bend in the arm. 3. Keep the shoulders square and in a stable position. 4. Look forward and as the position gets uncomfortable, do not start moving the head into different positions. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The KB Suitcase Hold is a very effective core exercise that can be used to resist rotation and or lateral flexion. From beginners to advanced, this exercise is a great way to progress your core strength. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The KB Suitcase Hold is a very effective core exercise that can be used to resist rotation and or lateral flexion. From beginners to advanced, this exercise is a great way to progress your core strength. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"These are great for core supersets at the end of sessions or as a secondary movement in a bi-set paired with a strength movement. 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Have a slight bend in the arm. Ensure the spine is straight.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/kb_suitcase_hold.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/kb_suitcase_hold.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":60,\"volume_bound_lower\":10,\"volume_unit\":\"s\",\"intensity_multiplier\":5,\"volume\":30}]}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"circuit\",\n\t\"data\": {\n\t\t\"title\": \"Sample Simple Workout For The Core\",\n\t\t\"rounds\": \"3\",\n\t\t\"exercises\": [\n\t\t\t{\n\t\t\t\t\"id\": \"270\",\n\t\t\t\t\"volume\": 30\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"119\",\n\t\t\t\t\"volume\": 30\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"519\",\n\t\t\t\t\"volume\": 30\n\t\t\t}\n\t\t]\n\t}\n}","href":null}]},"archived":false},{"object":"block","id":"ba88189d-4a0a-4f6e-b2fe-27e80fb46308","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-08T09:22:00.000Z","last_edited_time":"2022-03-08T10:02:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"More Simple Exercises","link":null},"annotations":{"bold":true,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"More Simple Exercises","href":null}]},"archived":false},{"object":"block","id":"a89ba782-290c-4427-bf31-9c47feba33c6","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-08T09:22:00.000Z","last_edited_time":"2022-03-09T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"fc276730-ab8d-4562-8b3a-fd70ce243a29"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Elbow path. Either having the elbows too wide or too narrow. 2. Not controlling the eccentric phase. When things get difficult we still need to control the tempo and not risk injury, by slamming the db’s towards the chest we are risking injuring the shoulders. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Elbow path. Either having the elbows too wide or too narrow. 2. Not controlling the eccentric phase. When things get difficult we still need to control the tempo and not risk injury, by slamming the db’s towards the chest we are risking injuring the shoulders. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The primary benefits of the db bench press is its ability to increase muscle mass (hypertrophy) in the triceps and pectorals. It is also a brilliant way to build strength for more beginner to intermediate individuals. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The primary benefits of the db bench press is its ability to increase muscle mass (hypertrophy) in the triceps and pectorals. It is also a brilliant way to build strength for more beginner to intermediate individuals. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start with the weight in the hands, lying flat on the bench with the hands touching the chest. 2. Push the DB’s upwards, locking the elbows and ensuring the arms are straight at the top of the repetition. 3. Lower the DB’s towards the chest, back to the starting position and perform the prescribed number of repetitions. 4. Elbow path throughout is the most technically challenging aspect of this exercise. We do not want the elbow to be touching the body, nor do we want them to be so wide, think about creating an arrow with the elbows and the head. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start with the weight in the hands, lying flat on the bench with the hands touching the chest. 2. Push the DB’s upwards, locking the elbows and ensuring the arms are straight at the top of the repetition. 3. Lower the DB’s towards the chest, back to the starting position and perform the prescribed number of repetitions. 4. Elbow path throughout is the most technically challenging aspect of this exercise. We do not want the elbow to be touching the body, nor do we want them to be so wide, think about creating an arrow with the elbows and the head. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The DB bench press is one of the most popular horizontal pressing variations because it is so effective at both hypertrophy and strength adaptation. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The DB bench press is one of the most popular horizontal pressing variations because it is so effective at both hypertrophy and strength adaptation. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The use case of the DB bench press changes based on the lifters ability. A female client who has a bodyweight of 45kg and has never lifted weights will be doing strength work with 5kg DB’s. However an advanced lifter who can bench press over 180kg might not be able to use DB’s for strength work as getting them in place would be so impractical, meaning they would predominantly use them for hypertrophy. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The use case of the DB bench press changes based on the lifters ability. A female client who has a bodyweight of 45kg and has never lifted weights will be doing strength work with 5kg DB’s. However an advanced lifter who can bench press over 180kg might not be able to use DB’s for strength work as getting them in place would be so impractical, meaning they would predominantly use them for hypertrophy. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"216\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"216\",\"href\":null}]}},\"blocks\":[],\"id\":\"216\",\"name\":\"DB Bench Press\",\"cues\":\"Keep elbows close to the body. Lock elbows at the top. Keep the movement slow and controlled.\",\"type\":\"Primary\",\"category\":\"Horizontal Press\",\"target\":\"Upper Body\",\"muscles\":[\"Pectorals\"],\"bilateral\":true,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/db_bench_press.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/db_bench_press.mp4\",\"equipment\":[{\"name\":\"Dumbbell\"},{\"name\":\"Bench\"}],\"volume_bound_upper\":15,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":4}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"216\"\n\t}\n}","href":null}]},"archived":false},{"object":"block","id":"814f1a27-75d3-4e21-b0c6-4431c9bae85b","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-08T09:22:00.000Z","last_edited_time":"2022-03-09T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"fc276730-ab8d-4562-8b3a-fd70ce243a29"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"373\",\"name\":\"Goblet Squat\",\"cues\":\"Keep the torso angle upright throughout. Keep feet on the floor the entire movement. Depth is based on hip mobility, don't force depth but use your full range.\",\"type\":\"Primary\",\"category\":\"Squat\",\"target\":\"Lower Body\",\"muscles\":[\"Quadriceps\",\"Glutes\"],\"bilateral\":true,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/goblet_squat.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/goblet_squat.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":15,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":5}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"373\"\n\t}\n}","href":null}]},"archived":false},{"object":"block","id":"622fb47a-b691-4d4e-aa26-e7c4e5b7cefb","parent":{"type":"page_id","page_id":"ffd482e1-d584-47a6-8554-76f22297d9a7"},"created_time":"2022-03-08T09:22:00.000Z","last_edited_time":"2022-03-09T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"fc276730-ab8d-4562-8b3a-fd70ce243a29"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"517\",\"name\":\"KB Strict Press\",\"cues\":\"Start and end each rep in the front rack position as shown. Keep the rib cage tucked. Finish with the biceps next to the ears.\",\"type\":\"Primary\",\"category\":\"Vertical Press\",\"target\":\"Upper Body\",\"muscles\":[\"Triceps\",\"Deltoids\"],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/kb_strict_press.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/kb_strict_press.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":15,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":3}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"517\"\n\t}\n}","href":null}]},"archived":false}],"contents":[{"text":"Benefits Of Simple Core Exercises","type":"heading_2"},{"text":"1. Requires Less Motivation ","type":"heading_3"},{"text":"2. Thoughtless ","type":"heading_3"},{"text":"3. Simple = Effective Exercise","type":"heading_3"},{"text":"4. Great For Beginner Core Exercises","type":"heading_3"},{"text":"How to Use Simple Core Exercises","type":"heading_2"},{"text":"1. You Don’t Always Need To Push Yourself ","type":"heading_3"},{"text":"2. Use Different Movement Patterns ","type":"heading_3"},{"text":"3. Use Progressive Overload To Improve Core Muscles","type":"heading_3"},{"text":"Sample Simple Workout For The Core","type":"heading_2"},{"text":"More Simple Exercises","type":"heading_2"}],"readTime":4,"related":[{"id":"e0a741e9-e924-4548-aa60-a4829b9e797f","status":{"id":"J%3Dru","type":"select","select":{"id":"51b674ce-1a45-43dc-972c-5a05906f778a","name":"Published","color":"green"}},"exercises":[{"content":{"variables":{"id":"MQrv","type":"rich_text","rich_text":[]},"common_mistakes":{"id":"%5CsSb","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Moving to quickly. This will mean you spend a lot less time under tension and will not create a satisfactory stimulus. 2. Not adopting an athletic stance. This movement will involve a large proportion of the body if done correctly, but if you lock your knees and hips you will not be able to perform the movement with a stable base. 3. Not starting with your chest in line where the band is attached. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Moving to quickly. This will mean you spend a lot less time under tension and will not create a satisfactory stimulus. 2. Not adopting an athletic stance. This movement will involve a large proportion of the body if done correctly, but if you lock your knees and hips you will not be able to perform the movement with a stable base. 3. Not starting with your chest in line where the band is attached. ","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The main benefit of the pallof press is its development of the obliques specifically the transversus abdominus. As the movement involves different gredations of resistance throughout the movement it also allows you to learn to dynamically resist against a force. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The main benefit of the pallof press is its development of the obliques specifically the transversus abdominus. As the movement involves different gredations of resistance throughout the movement it also allows you to learn to dynamically resist against a force. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Start with the knees and hips slightly bent, it should feel like a very athletic stance. 2. Bring the band towards the chest, finding a comfortable grip on the band. 3. Slowly straighten the arms keeping the shoulders and hips square throughout. 4. Do a slight pause at the end just to show control of the movement, then slowly bring your hands back towards your chest. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Start with the knees and hips slightly bent, it should feel like a very athletic stance. 2. Bring the band towards the chest, finding a comfortable grip on the band. 3. Slowly straighten the arms keeping the shoulders and hips square throughout. 4. Do a slight pause at the end just to show control of the movement, then slowly bring your hands back towards your chest. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The Pallof Press is one of the most effective resisting rotation exercises available in a coaches tool box. It is simple, easy to coach and the physical difficulty can be manipulated very easily. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The Pallof Press is one of the most effective resisting rotation exercises available in a coaches tool box. It is simple, easy to coach and the physical difficulty can be manipulated very easily. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"This movement is a core variation and should be done either at the end of a session or as a supporting movement within a bi or tri set. Rep ranges don’t need to go over 12 reps, if your able to comfortable do 12 reps begin to increase the resistance. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This movement is a core variation and should be done either at the end of a session or as a supporting movement within a bi or tri set. Rep ranges don’t need to go over 12 reps, if your able to comfortable do 12 reps begin to increase the resistance. ","href":null}]},"id":{"id":"title","type":"title","title":[{"type":"text","text":{"content":"637","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"637","href":null}]}},"blocks":[],"id":"637","name":"Pallof Press","cues":"Keep shoulders square. Have a slight bend in the knees, stand in an athletic position.","type":"Core","category":"Resisting Rotation","target":"Trunk","muscles":["Obliques"],"bilateral":false,"level":1,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/pallof_press.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/pallof_press.mp4","equipment":[{"name":"Band"}],"volume_bound_upper":12,"volume_bound_lower":5,"volume_unit":"x","intensity_multiplier":null},{"id":"647","name":"Plank","cues":"Keep the hips in line with the shoulders. Tilt your pelvis so the lower back is slightly rounded and squeeze the abdominals.","type":"Core","category":"Anterior Core","target":"Trunk","muscles":["Abdominals"],"bilateral":true,"level":1,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/plank.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/plank.mp4","equipment":[],"volume_bound_upper":90,"volume_bound_lower":15,"volume_unit":"s","intensity_multiplier":null},{"id":"799","name":"Side Plank Kneeling Leg Raise","cues":"Keep the hips as high as able. Slowly lift the leg to its end range and bring to the starting position.","type":"Core","category":"Hip Stability","target":"Trunk","muscles":[],"bilateral":false,"level":2,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/side_plank_kneeling_leg_raise.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/side_plank_kneeling_leg_raise.mp4","equipment":[],"volume_bound_upper":8,"volume_bound_lower":4,"volume_unit":"x","intensity_multiplier":null},{"id":"829","name":"Single Arm KB Farmers Carry","cues":"Maintain a straight spine throughout. Do not rotate the upperbody at all. Keep a slight bend in the arm on the farmers carry.","type":"Core","category":"Resisting Rotation","target":"Trunk","muscles":["Obliques"],"bilateral":false,"level":1,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/single_arm_kb_farmers_carry.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/single_arm_kb_farmers_carry.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":20,"volume_bound_lower":10,"volume_unit":"m","intensity_multiplier":6},{"content":{"variables":{"id":"MQrv","type":"rich_text","rich_text":[]},"common_mistakes":{"id":"%5CsSb","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Not creating enough tension. If done incorrectly this exercise will feel very easy, you have to work to make it hard. 2. Not keeping the legs together. This will reduce the amount of tension created in the glutes. 3. Using the upper back to lift the arms. Yes the muscles in the upper back will play a part in creating the position, but try and use the muscles in the lower back as much as possible. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Not creating enough tension. If done incorrectly this exercise will feel very easy, you have to work to make it hard. 2. Not keeping the legs together. This will reduce the amount of tension created in the glutes. 3. Using the upper back to lift the arms. Yes the muscles in the upper back will play a part in creating the position, but try and use the muscles in the lower back as much as possible. ","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The main benefit of the superman hold is its ability to gain strength and endurance in the muscles of the lumbar spine including the erector spinae. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The main benefit of the superman hold is its ability to gain strength and endurance in the muscles of the lumbar spine including the erector spinae. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Lye with the chest on the floor. 2. Use the muscle in the lumbar spine (lower back) to lift the legs and arms. 3. Keep the legs together and tense the glutes as much as able.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Lye with the chest on the floor. 2. Use the muscle in the lumbar spine (lower back) to lift the legs and arms. 3. Keep the legs together and tense the glutes as much as able.","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The superman hold is one of the most effective lumbar stability core variations. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The superman hold is one of the most effective lumbar stability core variations. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"This exercise is great for beginners and advanced individuals with the only difference being duration of the hold. Some beginners with poor body awareness might find the exercise easy as they are not using the correct muscles or creating enough tension, help them with cues of which muscles they should be using and where to create tension. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This exercise is great for beginners and advanced individuals with the only difference being duration of the hold. Some beginners with poor body awareness might find the exercise easy as they are not using the correct muscles or creating enough tension, help them with cues of which muscles they should be using and where to create tension. ","href":null}]},"id":{"id":"title","type":"title","title":[{"type":"text","text":{"content":"957","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"957","href":null}]}},"blocks":[],"id":"957","name":"Superman Hold","cues":"Keep feet and hands close together. Squeeze the glutes and keep tension throughout the hold.","type":"Core","category":"Lumbar Stability","target":"Trunk","muscles":[],"bilateral":true,"level":1,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/superman_hold.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/superman_hold.mp4","equipment":[],"volume_bound_upper":45,"volume_bound_lower":15,"volume_unit":"s","intensity_multiplier":null},{"id":"1098","name":"Walk Outs","cues":"Spend as much time as possible on one hand. Do not let the hips move from side to side.","type":"Core","category":"Anterior Core","target":"Trunk","muscles":["Abdominals"],"bilateral":true,"level":2,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/walk_outs.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/walk_outs.mp4","equipment":[],"volume_bound_upper":8,"volume_bound_lower":3,"volume_unit":"x","intensity_multiplier":null},{"id":"606","name":"Mountain Climbers","cues":"Slowly bring the knee towards the elbow. Keep elbows locked. Move fluidly but not with speed, keeping the hips and shoulders inline.","type":"Core","category":"Anterior Core","target":"Trunk","muscles":["Abdominals"],"bilateral":true,"level":2,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/mountain_climbers.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/mountain_climbers.mp4","equipment":[],"volume_bound_upper":20,"volume_bound_lower":10,"volume_unit":"x","intensity_multiplier":null},{"id":"274","name":"Deadbugs","cues":"Press the lower back into the floor. Slowly lower opposite arm and leg whilst amintaining tension in the abdominals.","type":"Warmup","category":"Anterior Core","target":"Trunk","muscles":["Abdominals"],"bilateral":false,"level":1,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/deadbugs.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/deadbugs.mp4","equipment":[],"volume_bound_upper":20,"volume_bound_lower":10,"volume_unit":"x","intensity_multiplier":null},{"id":"118","name":"Bear Crawl Hold","cues":"Keep knees close to the floor, back straight and hips and shoulders in line. Keep the knees under the hips.","type":"Warmup","category":"Anterior Core","target":"Trunk","muscles":["Abdominals"],"bilateral":true,"level":2,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/bear_crawl_hold.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/bear_crawl_hold.mp4","equipment":[],"volume_bound_upper":20,"volume_bound_lower":10,"volume_unit":"s","intensity_multiplier":null},{"id":"251","name":"DB Single Arm Farmers March","cues":"Keep a slight bend in the arm holding the weight. Slowly march in place keeping the shoulders and hips square, not moving the weight at all.","type":"Core","category":"Resisting Rotation","target":"Trunk","muscles":["Obliques"],"bilateral":false,"level":1,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/db_single_arm_farmers_march.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/db_single_arm_farmers_march.mp4","equipment":[{"name":"Dumbbell"}],"volume_bound_upper":10,"volume_bound_lower":6,"volume_unit":"x","intensity_multiplier":5},{"content":{"variables":{"id":"MQrv","type":"rich_text","rich_text":[]},"common_mistakes":{"id":"%5CsSb","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Moving too fast. This will prevent any stress being put on the core musculature. 2. Not creating a stable half kneeling position. This will prevent the exercise being as effective as it can be.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Moving too fast. This will prevent any stress being put on the core musculature. 2. Not creating a stable half kneeling position. This will prevent the exercise being as effective as it can be.","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The main benefit is the adaptions created in the core musculature. For those with limited ranges of motion it can also be useful to move the shoulders through this challenging range of motion. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The main benefit is the adaptions created in the core musculature. For those with limited ranges of motion it can also be useful to move the shoulders through this challenging range of motion. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Find a stable half kneeling position with the knee at 90-90. 2. Hold the kettlebell by the horns in front of the chin. 3. Slowly rotate the kettlebell round the head, not letting the weight of the kettlebell pull you out of position. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Find a stable half kneeling position with the knee at 90-90. 2. Hold the kettlebell by the horns in front of the chin. 3. Slowly rotate the kettlebell round the head, not letting the weight of the kettlebell pull you out of position. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The half kneeing halo rotation is an excellent core exercise that creates adaptation through resisting rotation from the weight of the kettlebell. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The half kneeing halo rotation is an excellent core exercise that creates adaptation through resisting rotation from the weight of the kettlebell. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The half kneeling kettlebell halo rotation is great for both beginners and advanced individuals. It can be a little to difficult for those with limited shoulder mobility, if its not able to create the desired adaptation to the core then do not programme it. Which foot leads makes little difference to the exercise so do not worry about this variable. It should be performed slowly with control, to make the core work enough, if momentum is used the core will do almost no work.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The half kneeling kettlebell halo rotation is great for both beginners and advanced individuals. It can be a little to difficult for those with limited shoulder mobility, if its not able to create the desired adaptation to the core then do not programme it. Which foot leads makes little difference to the exercise so do not worry about this variable. It should be performed slowly with control, to make the core work enough, if momentum is used the core will do almost no work.","href":null}]},"id":{"id":"title","type":"title","title":[{"type":"text","text":{"content":"390","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"390","href":null}]}},"blocks":[],"id":"390","name":"Half Kneeling Halo Rotation","cues":"In a stable lunge position, holding the horns of the KB rotate the KB round the head. Move slowly with control. Feel the KB pull on the trunk as you move it.","type":"Core","category":"Rotation","target":"Trunk","muscles":["Obliques"],"bilateral":false,"level":2,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_halo_rotation.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_halo_rotation.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":10,"volume_bound_lower":4,"volume_unit":"x","intensity_multiplier":3},{"content":{"variables":{"id":"MQrv","type":"rich_text","rich_text":[]},"common_mistakes":{"id":"%5CsSb","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Not finding the correct amount of band tension. This will make the exercises either too hard or too easy, take your time to find the correct amount of band tension and remember your position for future sets. 2. Not pressing the lower back into the floor. This will make the exercise redundant and not at all challenging to the anterior core muscles as the anti-extension position has been lost. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Not finding the correct amount of band tension. This will make the exercises either too hard or too easy, take your time to find the correct amount of band tension and remember your position for future sets. 2. Not pressing the lower back into the floor. This will make the exercise redundant and not at all challenging to the anterior core muscles as the anti-extension position has been lost. ","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The main benefit of the banded deadbug hold is the strength gained in the muscle of the anterior core. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The main benefit of the banded deadbug hold is the strength gained in the muscle of the anterior core. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Place the band in position behind your head before you find the deadbug position. 2. Find a strong and stable deadbug position with the band in the hands but not creating too much tension. 3. Pull the band over your head creating a lot of tension in the abdominal muscles. 3. Hold this position throughout the time, keeping the lower back on the floor throughout. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Place the band in position behind your head before you find the deadbug position. 2. Find a strong and stable deadbug position with the band in the hands but not creating too much tension. 3. Pull the band over your head creating a lot of tension in the abdominal muscles. 3. Hold this position throughout the time, keeping the lower back on the floor throughout. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The banded deadbug hold is an excellent anterior core variation that can be used by all abilities. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The banded deadbug hold is an excellent anterior core variation that can be used by all abilities. ","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The banded deadbug hold is great for people of all abilities, especially for beginners looking to make the traditional deadbug position slightly more challenging. It is equally effective for advanced individuals who can hold it for extended periods of time. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The banded deadbug hold is great for people of all abilities, especially for beginners looking to make the traditional deadbug position slightly more challenging. It is equally effective for advanced individuals who can hold it for extended periods of time. ","href":null}]},"id":{"id":"title","type":"title","title":[{"type":"text","text":{"content":"70","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"70","href":null}]}},"blocks":[],"id":"70","name":"Banded Deadbug Hold","cues":"Keep consistent tension againts the band. Ensure the lower back is pressed into the floor.","type":"Core","category":"Anterior Core","target":"Trunk","muscles":["Abdominals"],"bilateral":true,"level":1,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/banded_deadbug_hold.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/banded_deadbug_hold.mp4","equipment":[{"name":"Band"}],"volume_bound_upper":45,"volume_bound_lower":10,"volume_unit":"s","intensity_multiplier":null}],"links":{"id":"TrQc","type":"relation","relation":[{"id":"32ea2d27-ca1a-4179-acd5-6d66f75f87b6"},{"id":"90138844-e01e-403f-8504-5bed8a7b280c"}],"has_more":false},"silo":{"id":"%5Dk%40%3B","type":"select","select":{"id":"|sYr","name":"1.1","color":"default"}},"featured":{"id":"d%60~x","type":"checkbox","checkbox":true},"item":{"id":"fqTP","type":"number","number":0},"author":{"name":"Sean Klein","url":"/authors/sean-klein","image":"https://p001.nyc3.digitaloceanspaces.com/site%2Fsean_klein.jpg","signature":"https://p001.nyc3.digitaloceanspaces.com/site%2Fsean-klein-signature.png","bio":"Sean Richard Klein a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio."},"excerpt":{"id":"krLj","type":"rich_text","rich_text":[{"type":"text","text":{"content":"Beginner core workouts can be a great way for people new to training to ease into resistance training. These core exercises provided can be used to create your next beginner ab workout. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Beginner core workouts can be a great way for people new to training to ease into resistance training. These core exercises provided can be used to create your next beginner ab workout. 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Thankfully, there are many exercise variations suitable for beginners so you can take your time to develop your core musculature. Let’s look at 12 exercises you can use to start your core training today.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Core training should be built into any training regime that aims to improve health and wellness. Thankfully, there are many exercise variations suitable for beginners so you can take your time to develop your core musculature. 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","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"These exercises will be very simple and easy to perform for beginners, which will allow beginners to create physical adaptions immediately rather than putting emphasis on technique. ","href":null}]},"archived":false},{"object":"block","id":"097846b6-6ff2-4ca0-86c8-953c7e12070d","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:12:00.000Z","last_edited_time":"2023-05-03T08:12:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Using simple exercises is an excellent way for beginners to make physical progress, especially for those who are new to strength training or have limited experience with exercise. Simple exercises allow beginners to develop a foundation of strength, which can help them to progress to more advanced exercises over time.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Using simple exercises is an excellent way for beginners to make physical progress, especially for those who are new to strength training or have limited experience with exercise. Simple exercises allow beginners to develop a foundation of strength, which can help them to progress to more advanced exercises over time.","href":null}]},"archived":false},{"object":"block","id":"9c7945c7-ec98-4119-88bb-aa61457135a5","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:12:00.000Z","last_edited_time":"2023-05-03T08:12:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"One of the main benefits of simple exercises is that they allow beginners to create physical adaptations immediately, without requiring extensive technical knowledge or training. When beginners perform exercises that are easy to perform, they can focus on developing the muscle groups targeted by the exercise, which can lead to quick gains in strength and overall fitness.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"One of the main benefits of simple exercises is that they allow beginners to create physical adaptations immediately, without requiring extensive technical knowledge or training. When beginners perform exercises that are easy to perform, they can focus on developing the muscle groups targeted by the exercise, which can lead to quick gains in strength and overall fitness.","href":null}]},"archived":false},{"object":"block","id":"613715ff-fa4b-4565-96df-7620f89d3577","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:12:00.000Z","last_edited_time":"2023-05-03T08:12:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"In addition, simple exercises provide a low-risk, low-impact way for beginners to build confidence and improve their overall physical health. When beginners feel successful and see progress from their workouts, they are more likely to stick with their training program and continue to make gains over time.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"In addition, simple exercises provide a low-risk, low-impact way for beginners to build confidence and improve their overall physical health. When beginners feel successful and see progress from their workouts, they are more likely to stick with their training program and continue to make gains over time.","href":null}]},"archived":false},{"object":"block","id":"665effea-46cd-40e9-bd4e-bf8e40168fd7","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:12:00.000Z","last_edited_time":"2023-05-03T08:46:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"However, it's important to note that even simple exercises should be performed with proper form and technique to avoid injury and maximize results. Beginners should take the time to learn how to perform each exercise correctly and avoid rushing into more advanced exercises before they are ready, hence why simplicity is such a crucial part of the beginners journey to a strong core. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"However, it's important to note that even simple exercises should be performed with proper form and technique to avoid injury and maximize results. Beginners should take the time to learn how to perform each exercise correctly and avoid rushing into more advanced exercises before they are ready, hence why simplicity is such a crucial part of the beginners journey to a strong core. 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This can often create frustration or bad technique, resulting in inconsistent and ineffective training. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"A great deal of core exercises available on the internet will be too challenging for beginners. This can often create frustration or bad technique, resulting in inconsistent and ineffective training. 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","href":null}]},"archived":false},{"object":"block","id":"aef3f1f6-93a6-40ea-a8a1-08c41a5a9d37","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-29T06:57:00.000Z","last_edited_time":"2022-10-10T10:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"bulleted_list_item","bulleted_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Rotation","link":{"url":"https://programme.app/exercises/rotation"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Rotation","href":"https://programme.app/exercises/rotation"}]},"archived":false},{"object":"block","id":"5d5ad43f-3822-4234-a5a3-7db443ca88ce","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T10:37:00.000Z","last_edited_time":"2022-07-29T06:42:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"3 Benefits Of Core Exercises For Beginners","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"3 Benefits Of Core Exercises For Beginners","href":null}]},"archived":false},{"object":"block","id":"cc366592-9fe3-43f9-ab7d-36ee11813793","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T10:37:00.000Z","last_edited_time":"2022-07-27T07:51:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"1. Improve Posture and Postural Muscles","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Improve Posture and Postural Muscles","href":null}]},"archived":false},{"object":"block","id":"b00ca58a-707c-4130-ad5a-26bf6baea47c","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T10:37:00.000Z","last_edited_time":"2022-03-11T10:37:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Getting a stronger core can be an excellent way to improve your posture, the core is the musculature used to maintain good posture throughout the day. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Getting a stronger core can be an excellent way to improve your posture, the core is the musculature used to maintain good posture throughout the day. ","href":null}]},"archived":false},{"object":"block","id":"b516f914-80b4-4a6c-8e4c-5bb54c9721c0","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-27T07:48:00.000Z","last_edited_time":"2023-05-03T08:23:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The core muscles play a critical role in how you hold your body in your daily life, this is know as your posture. Having weak core muscle will result in having poor posture which can lead to ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The core muscles play a critical role in how you hold your body in your daily life, this is know as your posture. Having weak core muscle will result in having poor posture which can lead to ","href":null},{"type":"text","text":{"content":"breathing mechanics and issues with both the cervical and lumbar spine","link":{"url":"https://pubmed.ncbi.nlm.nih.gov/28378964/"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"breathing mechanics and issues with both the cervical and lumbar spine","href":"https://pubmed.ncbi.nlm.nih.gov/28378964/"},{"type":"text","text":{"content":".(1)","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":".(1)","href":null}]},"archived":false},{"object":"block","id":"e2bcdbcd-4194-4532-a291-d36c1990bc71","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-27T07:48:00.000Z","last_edited_time":"2022-07-27T07:48:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Poor posture can be a ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Poor posture can be a ","href":null},{"type":"text","text":{"content":"vicious cycle","link":{"url":"https://mstrust.org.uk/a-z/understanding-and-improving-your-posture/core-muscles-and-your-posture"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"vicious cycle","href":"https://mstrust.org.uk/a-z/understanding-and-improving-your-posture/core-muscles-and-your-posture"},{"type":"text","text":{"content":" of weak and inefficient muscles that lead to even weaker and less efficient muscles, this can result in a lot of pain and fatigue if not addressed. This is why core training is so beneficial to beginners as it can dramatically improve posture.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" of weak and inefficient muscles that lead to even weaker and less efficient muscles, this can result in a lot of pain and fatigue if not addressed. This is why core training is so beneficial to beginners as it can dramatically improve posture.","href":null}]},"archived":false},{"object":"block","id":"6ddac924-2da9-42f5-b1fc-be16f810c85a","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T10:37:00.000Z","last_edited_time":"2022-03-11T10:37:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"2. Maintaining Positions On Other Exercises","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"2. Maintaining Positions On Other Exercises","href":null}]},"archived":false},{"object":"block","id":"549ca798-ed27-464e-9878-9bc5ea49f6a9","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T10:37:00.000Z","last_edited_time":"2022-07-29T06:26:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Resistance training consists of many different movement patterns, these require a great deal of concentration and often core stability to maintain good positions. The core is such a large group of muscle that play a crucial role in almost all movements we produce, they allow the expression of strength in both the upper and lower body. Working on your core from the beginning will help you when learning other more complex movements like squatting and deadlifting. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Resistance training consists of many different movement patterns, these require a great deal of concentration and often core stability to maintain good positions. The core is such a large group of muscle that play a crucial role in almost all movements we produce, they allow the expression of strength in both the upper and lower body. Working on your core from the beginning will help you when learning other more complex movements like squatting and deadlifting. ","href":null}]},"archived":false},{"object":"block","id":"774d16c8-5ca8-465e-8294-0519445b6183","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-27T07:49:00.000Z","last_edited_time":"2022-07-29T06:26:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"If we look at the squatting movement pattern when the weight is anterior to the body, the core is an essential part of these movements being performed effectively and safely. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"If we look at the squatting movement pattern when the weight is anterior to the body, the core is an essential part of these movements being performed effectively and safely. ","href":null}]},"archived":false},{"object":"block","id":"1a44e991-7433-4248-a982-a796b22d188e","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-27T07:49:00.000Z","last_edited_time":"2023-05-03T08:21:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Both the Front Squat and the KB Front Rack Walking Lunge require huge amounts of lumbar stability to be performed with challenging loads. It is also crucial in movements patterns like the hinge. If beginners are able to develop this in conjunction with strengthening the key movement patterns with exercises that stress the core appropriately in a few months the core musculature can see huge increases in strength and stability. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Both the Front Squat and the KB Front Rack Walking Lunge require huge amounts of lumbar stability to be performed with challenging loads. It is also crucial in movements patterns like the hinge. If beginners are able to develop this in conjunction with strengthening the key movement patterns with exercises that stress the core appropriately in a few months the core musculature can see huge increases in strength and stability. ","href":null}]},"archived":false},{"object":"block","id":"2b5775c4-b11e-4b83-9d7b-5ec92adafa0d","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:21:00.000Z","last_edited_time":"2023-05-03T08:23:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Core stability also allows the development of ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Core stability also allows the development of ","href":null},{"type":"text","text":{"content":"intra-abdominal pressure","link":{"url":"https://www.youtube.com/watch?time_continue=130&v=c-jBLPSSegU&feature=emb_title"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"intra-abdominal pressure","href":"https://www.youtube.com/watch?time_continue=130&v=c-jBLPSSegU&feature=emb_title"},{"type":"text","text":{"content":", which can be very useful later if beginners want to move into lifting heavier weights. \"Intra-abdominal pressure (IAP) is the pressure inside the abdominal cavity that acts like a weight belt to support the spine. During movement, your core muscles contract to create a natural weight belt, increasing IAP and providing spinal stability. Proper IAP is important for lifting heavy objects, maintaining posture, and preventing low back pain.” (2) This is why using core exercises from the beginning will enable excellent technique going forward in your strength and conditioning journey. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":", which can be very useful later if beginners want to move into lifting heavier weights. \"Intra-abdominal pressure (IAP) is the pressure inside the abdominal cavity that acts like a weight belt to support the spine. During movement, your core muscles contract to create a natural weight belt, increasing IAP and providing spinal stability. Proper IAP is important for lifting heavy objects, maintaining posture, and preventing low back pain.” (2) This is why using core exercises from the beginning will enable excellent technique going forward in your strength and conditioning journey. ","href":null}]},"archived":false},{"object":"block","id":"b4736d48-6a61-49f1-a349-22d9b10d4d70","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T10:37:00.000Z","last_edited_time":"2023-05-03T08:16:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"3. Core Muscles Help In Our Day To Day Fitness","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"3. Core Muscles Help In Our Day To Day Fitness","href":null}]},"archived":false},{"object":"block","id":"06bf6119-4e17-42af-ad71-2cb083ae6a78","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T10:37:00.000Z","last_edited_time":"2022-06-10T15:33:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"We use our core musculature all the time, picking up something heavy whilst moving home, standing up out of a chair. Having a strong core will enable you to have a sense of ease throughout your day. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"We use our core musculature all the time, picking up something heavy whilst moving home, standing up out of a chair. Having a strong core will enable you to have a sense of ease throughout your day. ","href":null}]},"archived":false},{"object":"block","id":"cd9902ec-3fc1-4236-a85c-1a5475b4020e","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-27T07:50:00.000Z","last_edited_time":"2023-05-03T08:23:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Research","link":{"url":"https://pubmed.ncbi.nlm.nih.gov/23108436/"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Research","href":"https://pubmed.ncbi.nlm.nih.gov/23108436/"},{"type":"text","text":{"content":" (3) has shown that core instability strength training, like the exercises proposed in this article, can improve trunk muscle strength, spinal mobility and dynamic balance, all of which are crucial to health and day to day life. These improvements in strength and mobility can translate to better posture, less back pain, and increased overall functionality in day-to-day activities.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" (3) has shown that core instability strength training, like the exercises proposed in this article, can improve trunk muscle strength, spinal mobility and dynamic balance, all of which are crucial to health and day to day life. These improvements in strength and mobility can translate to better posture, less back pain, and increased overall functionality in day-to-day activities.","href":null}]},"archived":false},{"object":"block","id":"323773e2-199b-4bfd-a319-093558776eb0","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:14:00.000Z","last_edited_time":"2023-05-03T08:35:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Furthermore, having strong core muscles can also improve your athletic performance, whether you're a weekend warrior or a competitive athlete. When you have a solid foundation of core stability, you can produce more power and generate more force in movements like running, jumping, and throwing. Training the core musculature is a great idea for people of all ages and ability. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Furthermore, having strong core muscles can also improve your athletic performance, whether you're a weekend warrior or a competitive athlete. When you have a solid foundation of core stability, you can produce more power and generate more force in movements like running, jumping, and throwing. Training the core musculature is a great idea for people of all ages and ability. 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This will prevent the exercise being as effective as it can be.\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Moving too fast. This will prevent any stress being put on the core musculature. 2. Not creating a stable half kneeling position. This will prevent the exercise being as effective as it can be.\",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit is the adaptions created in the core musculature. For those with limited ranges of motion it can also be useful to move the shoulders through this challenging range of motion. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit is the adaptions created in the core musculature. For those with limited ranges of motion it can also be useful to move the shoulders through this challenging range of motion. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Find a stable half kneeling position with the knee at 90-90. 2. Hold the kettlebell by the horns in front of the chin. 3. Slowly rotate the kettlebell round the head, not letting the weight of the kettlebell pull you out of position. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Find a stable half kneeling position with the knee at 90-90. 2. Hold the kettlebell by the horns in front of the chin. 3. Slowly rotate the kettlebell round the head, not letting the weight of the kettlebell pull you out of position. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The half kneeing halo rotation is an excellent core exercise that creates adaptation through resisting rotation from the weight of the kettlebell. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The half kneeing halo rotation is an excellent core exercise that creates adaptation through resisting rotation from the weight of the kettlebell. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The half kneeling kettlebell halo rotation is great for both beginners and advanced individuals. It can be a little to difficult for those with limited shoulder mobility, if its not able to create the desired adaptation to the core then do not programme it. Which foot leads makes little difference to the exercise so do not worry about this variable. It should be performed slowly with control, to make the core work enough, if momentum is used the core will do almost no work.\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The half kneeling kettlebell halo rotation is great for both beginners and advanced individuals. It can be a little to difficult for those with limited shoulder mobility, if its not able to create the desired adaptation to the core then do not programme it. Which foot leads makes little difference to the exercise so do not worry about this variable. It should be performed slowly with control, to make the core work enough, if momentum is used the core will do almost no work.\",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"390\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"390\",\"href\":null}]}},\"blocks\":[],\"id\":\"390\",\"name\":\"Half Kneeling Halo Rotation\",\"cues\":\"In a stable lunge position, holding the horns of the KB rotate the KB round the head. Move slowly with control. Feel the KB pull on the trunk as you move it.\",\"type\":\"Core\",\"category\":\"Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_halo_rotation.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_halo_rotation.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":4,\"volume_unit\":\"x\",\"intensity_multiplier\":3,\"volume\":8},{\"id\":\"799\",\"name\":\"Side Plank Kneeling Leg Raise\",\"cues\":\"Keep the hips as high as able. Slowly lift the leg to its end range and bring to the starting position.\",\"type\":\"Core\",\"category\":\"Hip Stability\",\"target\":\"Trunk\",\"muscles\":[],\"bilateral\":false,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/side_plank_kneeling_leg_raise.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/side_plank_kneeling_leg_raise.mp4\",\"equipment\":[],\"volume_bound_upper\":8,\"volume_bound_lower\":4,\"volume_unit\":\"x\",\"intensity_multiplier\":null,\"volume\":8}]}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"circuit\",\n\t\"data\": {\n\t\t\"title\": \"Sample Ab Workout For Beginners\",\n\t\t\"rounds\": \"3\",\n\t\t\"exercises\": [\n\t\t\t{\n\t\t\t\t\"id\": \"118\",\n\t\t\t\t\"volume\": 30\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"390\",\n\t\t\t\t\"volume\": 8\n\t\t\t},\n\t\t\t{\n\t\t\t\t\"id\": \"799\",\n\t\t\t\t\"volume\": 8\n\t\t\t}\n\t\t]\n\t}\n}","href":null}]},"archived":false},{"object":"block","id":"39937e12-1341-45ef-8d97-7f4e53f14677","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-27T07:57:00.000Z","last_edited_time":"2022-07-27T07:57:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Thoughts Behind This Beginner Core Workout","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Thoughts Behind This Beginner Core Workout","href":null}]},"archived":false},{"object":"block","id":"3e50d58d-8e44-4dc5-9e08-b45261fec049","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-27T07:52:00.000Z","last_edited_time":"2022-07-27T07:57:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"This sample beginner core workout includes a variety of core stability exercise that service the core muscles in their entirety rather than just putting emphasis on the ab muscles. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This sample beginner core workout includes a variety of core stability exercise that service the core muscles in their entirety rather than just putting emphasis on the ab muscles. ","href":null}]},"archived":false},{"object":"block","id":"d3efcf1f-aaee-4cc8-ac18-80dc92aee7a3","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-27T07:57:00.000Z","last_edited_time":"2023-05-03T08:36:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The bear crawl hold works the entire body and is a great way for beginners to learn to take their bodyweight whilst progressing their anterior core muscles. The Half Kneeling Halo Rotation requires a resistance of rotation which will develop the core muscles in a very different way to the bear crawl hold. While the side plank kneeling leg raise will challenging both the obliques by holding the position and the muscles in the hip joint through lifting the leg. In terms of sets and reps, perform 3-5 rounds of this circuit with a repetition count that you find challenging but sustainable. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The bear crawl hold works the entire body and is a great way for beginners to learn to take their bodyweight whilst progressing their anterior core muscles. The Half Kneeling Halo Rotation requires a resistance of rotation which will develop the core muscles in a very different way to the bear crawl hold. While the side plank kneeling leg raise will challenging both the obliques by holding the position and the muscles in the hip joint through lifting the leg. In terms of sets and reps, perform 3-5 rounds of this circuit with a repetition count that you find challenging but sustainable. ","href":null}]},"archived":false},{"object":"block","id":"44829fd3-8399-40bc-80b1-341cfadb0549","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T12:39:00.000Z","last_edited_time":"2022-07-27T07:52:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"How Do You Strengthen A Weak Core? ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"How Do You Strengthen A Weak Core? ","href":null}]},"archived":false},{"object":"block","id":"ca135efd-bf4c-4fb2-9c5d-4df9affe115d","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T12:40:00.000Z","last_edited_time":"2022-04-26T15:46:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Strengthening a weak core follows the same principles as strengthening a strong core ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Strengthening a weak core follows the same principles as strengthening a strong core ","href":null}]},"archived":false},{"object":"block","id":"b30a0b13-b0c2-4ecc-b717-9f482533147c","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T12:40:00.000Z","last_edited_time":"2022-07-29T06:26:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"bulleted_list_item","bulleted_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Start with exercises of appropriate difficulty.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Start with exercises of appropriate difficulty.","href":null}]},"archived":false},{"object":"block","id":"42cf559c-f511-481a-bdfa-10a5e0ef7eda","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T12:41:00.000Z","last_edited_time":"2022-07-29T06:26:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"bulleted_list_item","bulleted_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Apply consistent stress through training.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Apply consistent stress through training.","href":null}]},"archived":false},{"object":"block","id":"8f04d10b-8790-4504-bab7-29233e03ca9d","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T12:41:00.000Z","last_edited_time":"2022-07-29T06:27:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"bulleted_list_item","bulleted_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Make exercises more challenging over time.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Make exercises more challenging over time.","href":null}]},"archived":false},{"object":"block","id":"97de103d-521c-4aee-a847-3240cec814d5","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:47:00.000Z","last_edited_time":"2023-05-03T08:48:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Have a look through our ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Have a look through our ","href":null},{"type":"text","text":{"content":"training application","link":{"url":"https://programme.app/"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"training application","href":"https://programme.app/"},{"type":"text","text":{"content":", we reach these three criteria and more.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":", we reach these three criteria and more.","href":null}]},"archived":false},{"object":"block","id":"cf305ad9-7d1a-449e-8420-56f9007ef9b7","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T12:42:00.000Z","last_edited_time":"2022-04-26T15:46:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"What Are The Signs Of A Weak Core ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"What Are The Signs Of A Weak Core ","href":null}]},"archived":false},{"object":"block","id":"cd08904d-bd97-4b57-8642-12e99ef7be49","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T12:42:00.000Z","last_edited_time":"2023-05-03T08:33:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Some signs that indicate you might have a weak core musculature are different depending on which population or group we are discussing. Elderly people who struggle getting out of bed could be a sign of a weak core, whereas for an athlete who struggles to maintain good positions during strength training may also be considered to have a weak core in comparison to his or hers piers. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Some signs that indicate you might have a weak core musculature are different depending on which population or group we are discussing. Elderly people who struggle getting out of bed could be a sign of a weak core, whereas for an athlete who struggles to maintain good positions during strength training may also be considered to have a weak core in comparison to his or hers piers. ","href":null}]},"archived":false},{"object":"block","id":"9418a48a-ad15-40f6-8643-afced2a42de6","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:38:00.000Z","last_edited_time":"2023-05-03T08:38:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Lower Back Pain ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Lower Back Pain ","href":null}]},"archived":false},{"object":"block","id":"cba820a5-bdba-4113-9ed6-3a4f1b0c5f3b","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:31:00.000Z","last_edited_time":"2023-05-03T08:32:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"A much more general sign of having a weak core is getting lower back pain from walking or from standing too long. If you have a very sedentary job and don’t to any resistance training it is very likely that you’ll get some lower back pain at some point, training the core musculature can help prevent this. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"A much more general sign of having a weak core is getting lower back pain from walking or from standing too long. If you have a very sedentary job and don’t to any resistance training it is very likely that you’ll get some lower back pain at some point, training the core musculature can help prevent this. ","href":null}]},"archived":false},{"object":"block","id":"78f946ef-48dd-4f60-b4b5-65469769d96f","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:40:00.000Z","last_edited_time":"2023-05-03T08:40:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"A systematic review and meta-analysis published in the Journal of Physical Therapy Science in 2020 found that core stabilization exercises were effective in reducing pain and disability in patients with chronic lower back pain. (4)","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"A systematic review and meta-analysis published in the Journal of Physical Therapy Science in 2020 found that core stabilization exercises were effective in reducing pain and disability in patients with chronic lower back pain. (4)","href":null}]},"archived":false},{"object":"block","id":"8f70aaa7-113f-4a13-836a-0fb30bf6292e","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T10:37:00.000Z","last_edited_time":"2022-04-26T15:59:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"How Do I Strengthen My Core For Beginners","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"How Do I Strengthen My Core For Beginners","href":null}]},"archived":false},{"object":"block","id":"5e982e66-8df5-4dc0-acf0-7b5acc08485f","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T10:37:00.000Z","last_edited_time":"2022-07-29T06:27:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Core and ab training can be done as a stand alone training session or integrated into a full body resistance training regime. Both are great ways to build this style of training into your week. Above we have an example of a stand alone core session, these can be done 1-2 times a week. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Core and ab training can be done as a stand alone training session or integrated into a full body resistance training regime. Both are great ways to build this style of training into your week. Above we have an example of a stand alone core session, these can be done 1-2 times a week. ","href":null}]},"archived":false},{"object":"block","id":"75494619-2586-4278-a36e-3efbbb430315","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-04-26T15:48:00.000Z","last_edited_time":"2022-07-29T06:27:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The most important thing beginners can do to improve their core is to get habituated at consistently doing the basics very well. If you’re able to learn all the movement patterns required to perform good technique in the gym, whilst simultaneously improving your core strength, then you’re on the right track. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The most important thing beginners can do to improve their core is to get habituated at consistently doing the basics very well. If you’re able to learn all the movement patterns required to perform good technique in the gym, whilst simultaneously improving your core strength, then you’re on the right track. ","href":null}]},"archived":false},{"object":"block","id":"023c874f-3401-465d-b8e3-946a8ed924d4","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-04-26T15:50:00.000Z","last_edited_time":"2022-06-10T15:35:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Remember this kind of endeavour takes a great deal of time, especially if you’ve been living a relatively sedentary lifestyle prior to training to strengthen your core. That’s not to say that it can’t be done, by using workouts for beginners and specifically beginner core workouts, everyone will be able to see progress in their core strength but the most important ingredient in any sort of progress of this kind is patience. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Remember this kind of endeavour takes a great deal of time, especially if you’ve been living a relatively sedentary lifestyle prior to training to strengthen your core. That’s not to say that it can’t be done, by using workouts for beginners and specifically beginner core workouts, everyone will be able to see progress in their core strength but the most important ingredient in any sort of progress of this kind is patience. ","href":null}]},"archived":false},{"object":"block","id":"aa3393eb-792c-4065-b628-030d2cafb37e","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-04-26T15:53:00.000Z","last_edited_time":"2022-06-10T15:36:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The body can take a long time to adapt to the stimulus you present to it and the same is true for the abs, no matter how many sets you throw at it, it’s going to take time, remember that during your sessions you may find yourself getting frustrated wanting faster results - be patient.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The body can take a long time to adapt to the stimulus you present to it and the same is true for the abs, no matter how many sets you throw at it, it’s going to take time, remember that during your sessions you may find yourself getting frustrated wanting faster results - be patient.","href":null}]},"archived":false},{"object":"block","id":"26cb61e6-c55b-45ce-942c-c57501d9bc2b","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-04-26T15:54:00.000Z","last_edited_time":"2022-04-26T15:58:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"For true beginners core stability exercises are not even required to see great progress in the core musculature. You’ll be presenting the body with such a new stimulus that the basic movement patterns will also have a large impact on core strength and core stability, doing these movement patterns in conjunction with core training will be essential to your long term success with physical training. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"For true beginners core stability exercises are not even required to see great progress in the core musculature. You’ll be presenting the body with such a new stimulus that the basic movement patterns will also have a large impact on core strength and core stability, doing these movement patterns in conjunction with core training will be essential to your long term success with physical training. ","href":null}]},"archived":false},{"object":"block","id":"31394ae1-b5dd-454a-876f-4fa11bd00d8f","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-04-27T12:47:00.000Z","last_edited_time":"2022-06-20T14:56:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"fc276730-ab8d-4562-8b3a-fd70ce243a29"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Differentiating Between Beginners","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Differentiating Between Beginners","href":null}]},"archived":false},{"object":"block","id":"05d17830-e657-4fec-9893-74d1c8fcab40","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-04-27T12:48:00.000Z","last_edited_time":"2022-07-27T06:53:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"If your just getting into exercises, but have a long sporting history, are still very active in your day to day life and have little to no movement issues, you may still be considered a beginner, but will be able to attempt more challenging exercises than the ones on this list. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"If your just getting into exercises, but have a long sporting history, are still very active in your day to day life and have little to no movement issues, you may still be considered a beginner, but will be able to attempt more challenging exercises than the ones on this list. ","href":null}]},"archived":false},{"object":"block","id":"3e8c8042-b8f7-4cd4-a1ef-069bcd6043af","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-27T06:53:00.000Z","last_edited_time":"2022-07-27T06:53:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"However if you’ve had a long period of inactivity, are overweight or obese you may need to start with the easier exercises to ensure you can complete them with good technique.  This is an important distinction to make because although someone might consider themselves a beginner, and they may well be a beginner at these specific types of movement, they will still have the movement capabilities to try some intermediate exercises. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"However if you’ve had a long period of inactivity, are overweight or obese you may need to start with the easier exercises to ensure you can complete them with good technique.  This is an important distinction to make because although someone might consider themselves a beginner, and they may well be a beginner at these specific types of movement, they will still have the movement capabilities to try some intermediate exercises. ","href":null}]},"archived":false},{"object":"block","id":"95c96535-9ec3-490f-80a8-10cb177c7e43","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:28:00.000Z","last_edited_time":"2023-05-03T08:30:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Building Core Strength and Health For Beginners","link":null},"annotations":{"bold":true,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Building Core Strength and Health For Beginners","href":null}]},"archived":false},{"object":"block","id":"7568a8b3-1dc5-489e-af73-9a7e1d139eda","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:28:00.000Z","last_edited_time":"2023-05-03T08:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Building core strength is a gradual process that requires patience and consistency. For beginners, it's important to start with basic exercises that target the stomach and core muscles. Here is a basic guideline of how a beginner might try and stay very healthy: ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Building core strength is a gradual process that requires patience and consistency. For beginners, it's important to start with basic exercises that target the stomach and core muscles. Here is a basic guideline of how a beginner might try and stay very healthy: ","href":null}]},"archived":false},{"object":"block","id":"b9715d57-9708-4bcd-a5b9-86ad883cc234","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-29T06:29:00.000Z","last_edited_time":"2023-05-03T08:30:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"bulleted_list_item","bulleted_list_item":{"color":"default","text":[{"type":"text","text":{"content":"1-2 Full Body Resistance Training Session per week ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1-2 Full Body Resistance Training Session per week ","href":null}]},"archived":false},{"object":"block","id":"ce82d14f-dc2f-4810-b517-78b4141d5250","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-29T06:30:00.000Z","last_edited_time":"2022-07-29T07:11:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"bulleted_list_item","bulleted_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Long Hike x 1 ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Long Hike x 1 ","href":null}]},"archived":false},{"object":"block","id":"82f055cc-c52e-4348-8eab-71d486f799c0","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:33:00.000Z","last_edited_time":"2023-05-03T08:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"bulleted_list_item","bulleted_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Low Intensity Cardiovascular Training x 1","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Low Intensity Cardiovascular Training x 1","href":null}]},"archived":false},{"object":"block","id":"bd2ce01b-1fd9-4e52-a36d-4c727ff15e82","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-29T06:32:00.000Z","last_edited_time":"2023-05-03T08:30:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"bulleted_list_item","bulleted_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Medium to High Intensity Cardio Vascular Training x 1 ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Medium to High Intensity Cardio Vascular Training x 1 ","href":null}]},"archived":false},{"object":"block","id":"7d027dbd-b8ed-40f3-afbb-e9bc8651bb04","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-29T06:31:00.000Z","last_edited_time":"2023-05-03T08:30:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"bulleted_list_item","bulleted_list_item":{"color":"default","text":[{"type":"text","text":{"content":"High General Activity","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"High General Activity","href":null}]},"archived":false},{"object":"block","id":"dd37bd94-b46d-46ae-9c23-9a3702ae36be","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-29T06:33:00.000Z","last_edited_time":"2022-07-29T07:11:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"bulleted_list_item","bulleted_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Develop a healthy relationship with food. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Develop a healthy relationship with food. ","href":null}]},"archived":false},{"object":"block","id":"3b61cc92-7fe8-4f3d-99bc-a17677817f4a","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-29T06:33:00.000Z","last_edited_time":"2022-07-29T07:11:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"This is by no means simple but a worthy goal for anyone trying to improve their health. Remember, getting “abs” or a “flat stomach” is much more about having a balanced and healthy nutrition plan than the type of exercises you use. Yes, doing exercise that will burn calories will help with your calories balance but you can’t outrun what you put in. A great deal of self reflection can be required to lift your nutrition to better levels. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This is by no means simple but a worthy goal for anyone trying to improve their health. Remember, getting “abs” or a “flat stomach” is much more about having a balanced and healthy nutrition plan than the type of exercises you use. Yes, doing exercise that will burn calories will help with your calories balance but you can’t outrun what you put in. A great deal of self reflection can be required to lift your nutrition to better levels. ","href":null}]},"archived":false},{"object":"block","id":"43c1dc79-274c-479b-a09f-9de811f455ec","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-28T11:30:00.000Z","last_edited_time":"2022-07-28T11:31:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Are Core Muscles In The Back ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Are Core Muscles In The Back ","href":null}]},"archived":false},{"object":"block","id":"4fba56d3-b0b1-4916-ae7e-f43f774ab40b","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-07-28T11:31:00.000Z","last_edited_time":"2023-05-03T09:02:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Yes. The erector spinae, a group of muscles that run parallel to the spine and help maintain proper posture and alignment, are a key component of the core and can easily be strengthened using core exercises. These muscles are a very important part of a health and fitness. A ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Yes. The erector spinae, a group of muscles that run parallel to the spine and help maintain proper posture and alignment, are a key component of the core and can easily be strengthened using core exercises. These muscles are a very important part of a health and fitness. A ","href":null},{"type":"text","text":{"content":"superman hold","link":{"url":"https://programme.app/exercises/superman-hold/957"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"superman hold","href":"https://programme.app/exercises/superman-hold/957"},{"type":"text","text":{"content":" is a great example of an exercise that strengthens the erector spinae, I find it especially effective for beginners. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":" is a great example of an exercise that strengthens the erector spinae, I find it especially effective for beginners. ","href":null}]},"archived":false},{"object":"block","id":"a099f3c3-90ce-4a4f-8b84-8e78fdfb8e23","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:52:00.000Z","last_edited_time":"2023-05-03T08:53:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"12 Core Exercises for Beginners With Explanations","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"12 Core Exercises for Beginners With Explanations","href":null}]},"archived":false},{"object":"block","id":"d65b1dc4-f0da-4304-9129-b845b40608dd","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T10:37:00.000Z","last_edited_time":"2023-05-03T12:13:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Moving to quickly. This will mean you spend a lot less time under tension and will not create a satisfactory stimulus. 2. Not adopting an athletic stance. This movement will involve a large proportion of the body if done correctly, but if you lock your knees and hips you will not be able to perform the movement with a stable base. 3. Not starting with your chest in line where the band is attached. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Moving to quickly. This will mean you spend a lot less time under tension and will not create a satisfactory stimulus. 2. Not adopting an athletic stance. This movement will involve a large proportion of the body if done correctly, but if you lock your knees and hips you will not be able to perform the movement with a stable base. 3. Not starting with your chest in line where the band is attached. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the pallof press is its development of the obliques specifically the transversus abdominus. As the movement involves different gredations of resistance throughout the movement it also allows you to learn to dynamically resist against a force. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the pallof press is its development of the obliques specifically the transversus abdominus. As the movement involves different gredations of resistance throughout the movement it also allows you to learn to dynamically resist against a force. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start with the knees and hips slightly bent, it should feel like a very athletic stance. 2. Bring the band towards the chest, finding a comfortable grip on the band. 3. Slowly straighten the arms keeping the shoulders and hips square throughout. 4. Do a slight pause at the end just to show control of the movement, then slowly bring your hands back towards your chest. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start with the knees and hips slightly bent, it should feel like a very athletic stance. 2. Bring the band towards the chest, finding a comfortable grip on the band. 3. Slowly straighten the arms keeping the shoulders and hips square throughout. 4. Do a slight pause at the end just to show control of the movement, then slowly bring your hands back towards your chest. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The Pallof Press is one of the most effective resisting rotation exercises available in a coaches tool box. It is simple, easy to coach and the physical difficulty can be manipulated very easily. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The Pallof Press is one of the most effective resisting rotation exercises available in a coaches tool box. It is simple, easy to coach and the physical difficulty can be manipulated very easily. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This movement is a core variation and should be done either at the end of a session or as a supporting movement within a bi or tri set. Rep ranges don’t need to go over 12 reps, if your able to comfortable do 12 reps begin to increase the resistance. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This movement is a core variation and should be done either at the end of a session or as a supporting movement within a bi or tri set. Rep ranges don’t need to go over 12 reps, if your able to comfortable do 12 reps begin to increase the resistance. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"637\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"637\",\"href\":null}]}},\"blocks\":[],\"id\":\"637\",\"name\":\"Pallof Press\",\"cues\":\"Keep shoulders square. Have a slight bend in the knees, stand in an athletic position.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/pallof_press.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/pallof_press.mp4\",\"equipment\":[{\"name\":\"Band\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"637\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"e91aec77-c850-4538-9137-c31256cb1763","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:15:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The pallof press is one of the best core exercises for beginners due to its simplicity. It requires a great starting position that can be found by almost anyone with some good cues and the straightening of the arms. This exercises causes band to pull the body into rotation, which you must resist by keeping the shoulders square. The intensity can be modulated either through changing the band to increase band tension or by moving further away from the fixed point of the band, either way through increasing band tension. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The pallof press is one of the best core exercises for beginners due to its simplicity. It requires a great starting position that can be found by almost anyone with some good cues and the straightening of the arms. This exercises causes band to pull the body into rotation, which you must resist by keeping the shoulders square. The intensity can be modulated either through changing the band to increase band tension or by moving further away from the fixed point of the band, either way through increasing band tension. ","href":null}]},"archived":false},{"object":"block","id":"ac469351-c03e-49cf-9aba-677f0ad59f75","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:15:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"647\",\"name\":\"Plank\",\"cues\":\"Keep the hips in line with the shoulders. Tilt your pelvis so the lower back is slightly rounded and squeeze the abdominals.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/plank.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/plank.mp4\",\"equipment\":[],\"volume_bound_upper\":90,\"volume_bound_lower\":15,\"volume_unit\":\"s\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"647\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"6dc7fbe0-d886-4c93-be0d-30117348a49f","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:18:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The plank is another excellent exercise for beginners who are looking to improve their core strength. It is slightly more difficult than say the pallof press or some of the more simple exercises in the list as it requires very good pelvic positioning, without this pelvic positioning it is not a very effective exercises. That being said many beginners are able to figure out the pelvic positioning and either way you need to start learning this technique with some form of core exercise and the plank is a great example. Some overweight beginners may find this exercise too challenging and should put emphasis on core exercises that use external loads like the pallof press rather than the plank. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The plank is another excellent exercise for beginners who are looking to improve their core strength. It is slightly more difficult than say the pallof press or some of the more simple exercises in the list as it requires very good pelvic positioning, without this pelvic positioning it is not a very effective exercises. That being said many beginners are able to figure out the pelvic positioning and either way you need to start learning this technique with some form of core exercise and the plank is a great example. Some overweight beginners may find this exercise too challenging and should put emphasis on core exercises that use external loads like the pallof press rather than the plank. ","href":null}]},"archived":false},{"object":"block","id":"bf868ecb-13d0-49ff-a932-fa5307cbfc05","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:19:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"799\",\"name\":\"Side Plank Kneeling Leg Raise\",\"cues\":\"Keep the hips as high as able. Slowly lift the leg to its end range and bring to the starting position.\",\"type\":\"Core\",\"category\":\"Hip Stability\",\"target\":\"Trunk\",\"muscles\":[],\"bilateral\":false,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/side_plank_kneeling_leg_raise.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/side_plank_kneeling_leg_raise.mp4\",\"equipment\":[],\"volume_bound_upper\":8,\"volume_bound_lower\":4,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"799\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"883477cd-f838-4afd-8265-0a7618245cc1","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:21:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The side plank kneeling leg raise is a perfect introduction to the side plank position for those who have never worked in it and also a great way for a beginner to improve their hip stability and strength. This exercise may appear simple but can be very challenging for beginners, both for their obliques and the muscles in this hips, so if you are a beginner or you coach beginners, consider using between 6-8 repetitions per side. The entire movement should be performed with control, the leg should not be flung into the air and come crashing back down, this is a way to conserve energy, but if it is required then the exercise intensity needs to be reduced. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The side plank kneeling leg raise is a perfect introduction to the side plank position for those who have never worked in it and also a great way for a beginner to improve their hip stability and strength. This exercise may appear simple but can be very challenging for beginners, both for their obliques and the muscles in this hips, so if you are a beginner or you coach beginners, consider using between 6-8 repetitions per side. The entire movement should be performed with control, the leg should not be flung into the air and come crashing back down, this is a way to conserve energy, but if it is required then the exercise intensity needs to be reduced. ","href":null}]},"archived":false},{"object":"block","id":"d4a37e9c-9529-4546-a3c5-e670b16ee27c","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:22:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"829\",\"name\":\"Single Arm KB Farmers Carry\",\"cues\":\"Maintain a straight spine throughout. Do not rotate the upperbody at all. Keep a slight bend in the arm on the farmers carry.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/single_arm_kb_farmers_carry.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/single_arm_kb_farmers_carry.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":20,\"volume_bound_lower\":10,\"volume_unit\":\"m\",\"intensity_multiplier\":6}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"829\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"47822a91-6335-446f-a067-2614c9f7eee4","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:24:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The single arm KB farmers carry is one of my favourite exercises in the entirety of our library, is is great for both beginners and advanced individuals to gain full body strength but specifically core strength and stability. Not only does it improve the strength in the obliques, but in the small muscles that stabilise the knees, hips and ankles. Finally it also works the grip strength and upper back. I include this in all my beginners training programmes. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The single arm KB farmers carry is one of my favourite exercises in the entirety of our library, is is great for both beginners and advanced individuals to gain full body strength but specifically core strength and stability. Not only does it improve the strength in the obliques, but in the small muscles that stabilise the knees, hips and ankles. Finally it also works the grip strength and upper back. I include this in all my beginners training programmes. ","href":null}]},"archived":false},{"object":"block","id":"46683544-4aa3-459a-a2fe-0f3990f5b90a","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:25:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Not creating enough tension. If done incorrectly this exercise will feel very easy, you have to work to make it hard. 2. Not keeping the legs together. This will reduce the amount of tension created in the glutes. 3. Using the upper back to lift the arms. Yes the muscles in the upper back will play a part in creating the position, but try and use the muscles in the lower back as much as possible. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Not creating enough tension. If done incorrectly this exercise will feel very easy, you have to work to make it hard. 2. Not keeping the legs together. This will reduce the amount of tension created in the glutes. 3. Using the upper back to lift the arms. Yes the muscles in the upper back will play a part in creating the position, but try and use the muscles in the lower back as much as possible. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the superman hold is its ability to gain strength and endurance in the muscles of the lumbar spine including the erector spinae. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the superman hold is its ability to gain strength and endurance in the muscles of the lumbar spine including the erector spinae. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Lye with the chest on the floor. 2. Use the muscle in the lumbar spine (lower back) to lift the legs and arms. 3. Keep the legs together and tense the glutes as much as able.\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Lye with the chest on the floor. 2. Use the muscle in the lumbar spine (lower back) to lift the legs and arms. 3. Keep the legs together and tense the glutes as much as able.\",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The superman hold is one of the most effective lumbar stability core variations. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The superman hold is one of the most effective lumbar stability core variations. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercise is great for beginners and advanced individuals with the only difference being duration of the hold. Some beginners with poor body awareness might find the exercise easy as they are not using the correct muscles or creating enough tension, help them with cues of which muscles they should be using and where to create tension. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercise is great for beginners and advanced individuals with the only difference being duration of the hold. Some beginners with poor body awareness might find the exercise easy as they are not using the correct muscles or creating enough tension, help them with cues of which muscles they should be using and where to create tension. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"957\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"957\",\"href\":null}]}},\"blocks\":[],\"id\":\"957\",\"name\":\"Superman Hold\",\"cues\":\"Keep feet and hands close together. Squeeze the glutes and keep tension throughout the hold.\",\"type\":\"Core\",\"category\":\"Lumbar Stability\",\"target\":\"Trunk\",\"muscles\":[],\"bilateral\":true,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/superman_hold.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/superman_hold.mp4\",\"equipment\":[],\"volume_bound_upper\":45,\"volume_bound_lower\":15,\"volume_unit\":\"s\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"957\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"c84b8d3f-d405-4078-9329-9d32e0008d6d","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:28:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The superman hold is one of the most effective core exercises for beginners looking to improve their lumbar strength. Lumbar spine strength and muscles are a crucial part of both strength and conditioning but also living a healthy and pain free lifestyle. Making this exercise a go to for health training programmes. It really needs to be done with intention, creating tension in both the glutes and the lumbar spine to lift the shoulders and the legs. If this exercise is done without intention it can seem very “easy” if you are a beginner and it is easy then you’re probably doing it very wrong. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The superman hold is one of the most effective core exercises for beginners looking to improve their lumbar strength. Lumbar spine strength and muscles are a crucial part of both strength and conditioning but also living a healthy and pain free lifestyle. Making this exercise a go to for health training programmes. It really needs to be done with intention, creating tension in both the glutes and the lumbar spine to lift the shoulders and the legs. If this exercise is done without intention it can seem very “easy” if you are a beginner and it is easy then you’re probably doing it very wrong. ","href":null}]},"archived":false},{"object":"block","id":"5a26155c-924e-4697-aa5b-a7e35f3d4892","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:28:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"1098\",\"name\":\"Walk Outs\",\"cues\":\"Spend as much time as possible on one hand. Do not let the hips move from side to side.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/walk_outs.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/walk_outs.mp4\",\"equipment\":[],\"volume_bound_upper\":8,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"1098\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"b9e39afe-3a26-4a34-9f1b-60442d7f1781","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:32:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Walk outs are a brilliant way for beginners to experience taking their own bodyweight for the first time. It can seem very unnatural if you have been sedentary for a long time. To modulate difficulty of this exercise, you can narrow or widen the stance of the feet, the wider they are, the easier it is too stabilise. Another way to make this exercise more difficult is to add a pause to the end or to add a press up to the end, depending on the ability of the person performing the exercise. This exercise can be a little too easy for some athletic beginners, but it can also be too hard for overweight beginners who should either approach it carefully and only walk out to where they feel comfortable or change for a different exercise. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Walk outs are a brilliant way for beginners to experience taking their own bodyweight for the first time. It can seem very unnatural if you have been sedentary for a long time. To modulate difficulty of this exercise, you can narrow or widen the stance of the feet, the wider they are, the easier it is too stabilise. Another way to make this exercise more difficult is to add a pause to the end or to add a press up to the end, depending on the ability of the person performing the exercise. This exercise can be a little too easy for some athletic beginners, but it can also be too hard for overweight beginners who should either approach it carefully and only walk out to where they feel comfortable or change for a different exercise. ","href":null}]},"archived":false},{"object":"block","id":"3eb3f489-ca83-4017-9608-b9bb1c720a97","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:32:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"606\",\"name\":\"Mountain Climbers\",\"cues\":\"Slowly bring the knee towards the elbow. Keep elbows locked. Move fluidly but not with speed, keeping the hips and shoulders inline.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/mountain_climbers.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/mountain_climbers.mp4\",\"equipment\":[],\"volume_bound_upper\":20,\"volume_bound_lower\":10,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"606\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"3daa401e-f386-458f-aebe-f6db2da263b1","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"These are not as easy as they may look, don’t be fooled by their simplicity, maintaining a press up position for an extended period of time whilst moving from four to three points of contact is not an easy feet. It’s important to move slowly with control, this exercise is challenging because your body has to stabilise with three points of contact, so moving fast will just cause poor technique and reduce the effectiveness of the exercise. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"These are not as easy as they may look, don’t be fooled by their simplicity, maintaining a press up position for an extended period of time whilst moving from four to three points of contact is not an easy feet. It’s important to move slowly with control, this exercise is challenging because your body has to stabilise with three points of contact, so moving fast will just cause poor technique and reduce the effectiveness of the exercise. ","href":null}]},"archived":false},{"object":"block","id":"3ad60c98-8163-47d1-9789-99ef131d3297","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"274\",\"name\":\"Deadbugs\",\"cues\":\"Press the lower back into the floor. Slowly lower opposite arm and leg whilst amintaining tension in the abdominals.\",\"type\":\"Warmup\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":false,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/deadbugs.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/deadbugs.mp4\",\"equipment\":[],\"volume_bound_upper\":20,\"volume_bound_lower\":10,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"274\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"bf1990dc-d52f-434c-8633-b69753cb7565","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:37:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Deadbugs are a classic core exercise for beginners. They allow us to learn the correct pelvic positioning (posterior pelvic tilt) for the majority of the anterior core exercises all whilst challenging the muscles of the anterior core. They importance of the pelvic positioning on this exercise cannot be understated, if it is the base of exercises to come it needs to be perfected. Thinking about pushing the lower back into the floor can be a great way to conceptualise the pelvic tilt position we are looking for. Finally it is very important to not lower the hand or foot to such an extent that it pulls the lower back from the floor. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Deadbugs are a classic core exercise for beginners. They allow us to learn the correct pelvic positioning (posterior pelvic tilt) for the majority of the anterior core exercises all whilst challenging the muscles of the anterior core. They importance of the pelvic positioning on this exercise cannot be understated, if it is the base of exercises to come it needs to be perfected. Thinking about pushing the lower back into the floor can be a great way to conceptualise the pelvic tilt position we are looking for. Finally it is very important to not lower the hand or foot to such an extent that it pulls the lower back from the floor. ","href":null}]},"archived":false},{"object":"block","id":"5aa66363-85d1-41ef-87e8-904ae38f5bfb","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:37:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"118\",\"name\":\"Bear Crawl Hold\",\"cues\":\"Keep knees close to the floor, back straight and hips and shoulders in line. Keep the knees under the hips.\",\"type\":\"Warmup\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/bear_crawl_hold.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/bear_crawl_hold.mp4\",\"equipment\":[],\"volume_bound_upper\":20,\"volume_bound_lower\":10,\"volume_unit\":\"s\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"118\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"b57e9bda-23b1-45aa-b2e5-e7533cb9ca31","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:40:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The bear crawl hold is another great way for beginners to build the basic proprioception of taking their own bodyweight in their hands. For some true beginners this will be too challenging. I love the exercise because of its simplicity, the position can be found while you are not under fatigue, all you have to do is lift the knees and off you go. It is important not to lift the hips as you get tired, this will cause the work to transition from the core musculature to the muscles in the shoulders. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The bear crawl hold is another great way for beginners to build the basic proprioception of taking their own bodyweight in their hands. For some true beginners this will be too challenging. I love the exercise because of its simplicity, the position can be found while you are not under fatigue, all you have to do is lift the knees and off you go. It is important not to lift the hips as you get tired, this will cause the work to transition from the core musculature to the muscles in the shoulders. ","href":null}]},"archived":false},{"object":"block","id":"e182bbfe-7ec2-4c3f-aabd-236d32bcf3f5","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:41:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"251\",\"name\":\"DB Single Arm Farmers March\",\"cues\":\"Keep a slight bend in the arm holding the weight. Slowly march in place keeping the shoulders and hips square, not moving the weight at all.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/db_single_arm_farmers_march.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/db_single_arm_farmers_march.mp4\",\"equipment\":[{\"name\":\"Dumbbell\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":5}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"251\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"2d2c39d3-0d2e-4687-abd6-8862ec00f6a3","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:43:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The DB Single Arm Farmers March is another great variation for beginners, though it depends on the starting point of the beginner. This exercise may be a little too challenging if the beginner has been extremely sedentary for a few years, if not, there are many beginners who could use this exercise to great effect. The most important technical aspect of this exercise for beginners is to slowly transition the weight from one foot to the other rather than rushing the transition. If the transition is rushed it will not give you enough time to stabilise. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The DB Single Arm Farmers March is another great variation for beginners, though it depends on the starting point of the beginner. This exercise may be a little too challenging if the beginner has been extremely sedentary for a few years, if not, there are many beginners who could use this exercise to great effect. The most important technical aspect of this exercise for beginners is to slowly transition the weight from one foot to the other rather than rushing the transition. If the transition is rushed it will not give you enough time to stabilise. ","href":null}]},"archived":false},{"object":"block","id":"c0d12afd-221a-4f8a-bce8-1a21e39495ae","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:45:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Moving too fast. This will prevent any stress being put on the core musculature. 2. Not creating a stable half kneeling position. This will prevent the exercise being as effective as it can be.\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Moving too fast. This will prevent any stress being put on the core musculature. 2. Not creating a stable half kneeling position. This will prevent the exercise being as effective as it can be.\",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit is the adaptions created in the core musculature. For those with limited ranges of motion it can also be useful to move the shoulders through this challenging range of motion. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit is the adaptions created in the core musculature. For those with limited ranges of motion it can also be useful to move the shoulders through this challenging range of motion. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Find a stable half kneeling position with the knee at 90-90. 2. Hold the kettlebell by the horns in front of the chin. 3. Slowly rotate the kettlebell round the head, not letting the weight of the kettlebell pull you out of position. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Find a stable half kneeling position with the knee at 90-90. 2. Hold the kettlebell by the horns in front of the chin. 3. Slowly rotate the kettlebell round the head, not letting the weight of the kettlebell pull you out of position. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The half kneeing halo rotation is an excellent core exercise that creates adaptation through resisting rotation from the weight of the kettlebell. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The half kneeing halo rotation is an excellent core exercise that creates adaptation through resisting rotation from the weight of the kettlebell. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The half kneeling kettlebell halo rotation is great for both beginners and advanced individuals. It can be a little to difficult for those with limited shoulder mobility, if its not able to create the desired adaptation to the core then do not programme it. Which foot leads makes little difference to the exercise so do not worry about this variable. It should be performed slowly with control, to make the core work enough, if momentum is used the core will do almost no work.\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The half kneeling kettlebell halo rotation is great for both beginners and advanced individuals. It can be a little to difficult for those with limited shoulder mobility, if its not able to create the desired adaptation to the core then do not programme it. Which foot leads makes little difference to the exercise so do not worry about this variable. It should be performed slowly with control, to make the core work enough, if momentum is used the core will do almost no work.\",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"390\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"390\",\"href\":null}]}},\"blocks\":[],\"id\":\"390\",\"name\":\"Half Kneeling Halo Rotation\",\"cues\":\"In a stable lunge position, holding the horns of the KB rotate the KB round the head. Move slowly with control. Feel the KB pull on the trunk as you move it.\",\"type\":\"Core\",\"category\":\"Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_halo_rotation.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_halo_rotation.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":4,\"volume_unit\":\"x\",\"intensity_multiplier\":3}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"390\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"6fd33b1e-0b9e-422b-9b8e-f8ae5e5f9748","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:48:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The half kneeling halo rotation is a great way for beginners to build a strong core, especially the muscles in their obliques. This exercise should be done with light loads to start with and then be progressively increased. If this exercised is rushed, or the weight is held too close to the body, the exercise will have little to no effect. Move slowly with control and maintain the weight an appropriate distance from your body. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The half kneeling halo rotation is a great way for beginners to build a strong core, especially the muscles in their obliques. This exercise should be done with light loads to start with and then be progressively increased. If this exercised is rushed, or the weight is held too close to the body, the exercise will have little to no effect. Move slowly with control and maintain the weight an appropriate distance from your body. ","href":null}]},"archived":false},{"object":"block","id":"5031c1e4-8e8b-45ea-8291-25778b4e9eb4","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:53:00.000Z","last_edited_time":"2023-05-03T12:48:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Not finding the correct amount of band tension. This will make the exercises either too hard or too easy, take your time to find the correct amount of band tension and remember your position for future sets. 2. Not pressing the lower back into the floor. This will make the exercise redundant and not at all challenging to the anterior core muscles as the anti-extension position has been lost. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Not finding the correct amount of band tension. This will make the exercises either too hard or too easy, take your time to find the correct amount of band tension and remember your position for future sets. 2. Not pressing the lower back into the floor. This will make the exercise redundant and not at all challenging to the anterior core muscles as the anti-extension position has been lost. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the banded deadbug hold is the strength gained in the muscle of the anterior core. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the banded deadbug hold is the strength gained in the muscle of the anterior core. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Place the band in position behind your head before you find the deadbug position. 2. Find a strong and stable deadbug position with the band in the hands but not creating too much tension. 3. Pull the band over your head creating a lot of tension in the abdominal muscles. 3. Hold this position throughout the time, keeping the lower back on the floor throughout. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Place the band in position behind your head before you find the deadbug position. 2. Find a strong and stable deadbug position with the band in the hands but not creating too much tension. 3. Pull the band over your head creating a lot of tension in the abdominal muscles. 3. Hold this position throughout the time, keeping the lower back on the floor throughout. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The banded deadbug hold is an excellent anterior core variation that can be used by all abilities. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The banded deadbug hold is an excellent anterior core variation that can be used by all abilities. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The banded deadbug hold is great for people of all abilities, especially for beginners looking to make the traditional deadbug position slightly more challenging. It is equally effective for advanced individuals who can hold it for extended periods of time. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The banded deadbug hold is great for people of all abilities, especially for beginners looking to make the traditional deadbug position slightly more challenging. It is equally effective for advanced individuals who can hold it for extended periods of time. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"70\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"70\",\"href\":null}]}},\"blocks\":[],\"id\":\"70\",\"name\":\"Banded Deadbug Hold\",\"cues\":\"Keep consistent tension againts the band. Ensure the lower back is pressed into the floor.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/banded_deadbug_hold.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/banded_deadbug_hold.mp4\",\"equipment\":[{\"name\":\"Band\"}],\"volume_bound_upper\":45,\"volume_bound_lower\":10,\"volume_unit\":\"s\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"70\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"d76cac85-6658-40a1-8138-2e1beb0c28da","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T12:48:00.000Z","last_edited_time":"2023-05-03T12:52:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The banded deadbug hold is a great progression from the deadbug hold or deadbugs. It needs the initial technique of the posterior pelvic tilt to be ingrained which can take a few weeks to month, but once that is the case then this exercise can be used to great effect, putting a great deal of stimulus on the anterior core. If you have a particularly weak upper body you may want to avoid this exercise because the band will pull to aggressively on your shoulders, however for many beginners this will not be the case. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The banded deadbug hold is a great progression from the deadbug hold or deadbugs. It needs the initial technique of the posterior pelvic tilt to be ingrained which can take a few weeks to month, but once that is the case then this exercise can be used to great effect, putting a great deal of stimulus on the anterior core. If you have a particularly weak upper body you may want to avoid this exercise because the band will pull to aggressively on your shoulders, however for many beginners this will not be the case. ","href":null}]},"archived":false},{"object":"block","id":"53805623-ceae-41f6-84bf-3d26d767f178","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T10:37:00.000Z","last_edited_time":"2022-07-27T07:52:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"More Core Strengthening Exercises","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"More Core Strengthening Exercises","href":null}]},"archived":false},{"object":"block","id":"1c60e7f0-e271-4b64-b143-a91fbb4eac4e","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:52:00.000Z","last_edited_time":"2023-05-03T08:52:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"638\",\"name\":\"Pallof Press with Circle\",\"cues\":\"Keeps hips and shoulders square. When elbows are locked move the band in a circular motion slowly with control.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/pallof_press_with_circle.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/pallof_press_with_circle.mp4\",\"equipment\":[{\"name\":\"Band\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":4,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"638\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"9d2b4492-fa96-4fb7-989f-852aa583f370","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T10:37:00.000Z","last_edited_time":"2022-07-27T07:52:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"769\",\"name\":\"Russian Twists\",\"cues\":\"Do not move with speed. Let the load pull on your core.\",\"type\":\"Core\",\"category\":\"Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":true,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/russian_twists.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/russian_twists.mp4\",\"equipment\":[{\"name\":\"Plate\"}],\"volume_bound_upper\":20,\"volume_bound_lower\":10,\"volume_unit\":\"x\",\"intensity_multiplier\":3}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"769\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"a1ee2f65-21a7-4b21-8417-1cfda0713c1c","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2022-03-11T10:37:00.000Z","last_edited_time":"2022-07-27T07:52:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Moving with speed to spend less time under tension. This exercise should be fluid and controlled, this will allow you to spend a lot of time under tension and create the desired adaptations. 2. Dropping the hips and losing the tight core position. Keeping the hips high is what makes this position difficult, dropping the hips is akin to reducing the weight or intensity of the exercise. 3. Placing the elbow to far out. This risking discomfort and injury in the should due to poor positioning. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Moving with speed to spend less time under tension. This exercise should be fluid and controlled, this will allow you to spend a lot of time under tension and create the desired adaptations. 2. Dropping the hips and losing the tight core position. Keeping the hips high is what makes this position difficult, dropping the hips is akin to reducing the weight or intensity of the exercise. 3. Placing the elbow to far out. This risking discomfort and injury in the should due to poor positioning. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the side plank with reach through is its ability to create adaptation in the obliques. This exercise can be a great way to build some dynamic core work into a training programme rather than just focusing on the traditional static holds. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the side plank with reach through is its ability to create adaptation in the obliques. This exercise can be a great way to build some dynamic core work into a training programme rather than just focusing on the traditional static holds. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start in a solid side plank position with the hips high, the feet stacked on top of each other and the elbow below the shoulder. 2. Bring the hand under the body and touch the floor based on your range. 3. Rotate the body and hips so they face the floor as much as able when reaching under the body. 4. Bring the body slowly back to the starting position and reach the hand towards the ceiling. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start in a solid side plank position with the hips high, the feet stacked on top of each other and the elbow below the shoulder. 2. Bring the hand under the body and touch the floor based on your range. 3. Rotate the body and hips so they face the floor as much as able when reaching under the body. 4. Bring the body slowly back to the starting position and reach the hand towards the ceiling. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The side plank with reach through is a great resisting rotation exercise  that brings some dynamic movement to the traditional side plank. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The side plank with reach through is a great resisting rotation exercise  that brings some dynamic movement to the traditional side plank. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercise is very simple and easy to perform and can be done from beginner (who have requisite strength) to advanced individuals. Advanced individuals may get less and less adaptation out of this exercise and can use it more as a warm up core exercise. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercise is very simple and easy to perform and can be done from beginner (who have requisite strength) to advanced individuals. Advanced individuals may get less and less adaptation out of this exercise and can use it more as a warm up core exercise. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"803\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"803\",\"href\":null}]}},\"blocks\":[],\"id\":\"803\",\"name\":\"Side Plank with Reach Through\",\"cues\":\"Keep hips and shoulders inline. Lock the elbow and do not allow it to bend.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/side_plank_with_reach_through.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/side_plank_with_reach_through.mp4\",\"equipment\":[],\"volume_bound_upper\":12,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":null}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"803\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"0839f442-46e1-44dc-93ea-d6d6a7e69304","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:19:00.000Z","last_edited_time":"2023-05-03T08:19:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"References","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"References","href":null}]},"archived":false},{"object":"block","id":"d75c7d88-0c40-448f-a581-5d8d2cc8d146","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:19:00.000Z","last_edited_time":"2023-05-03T08:24:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"numbered_list_item","numbered_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Macedo Coluci M, Alexandre NMC, Corrêa APF, et al. Musculo-skeletal and pulmonary effects of sitting position - a systematic review. Physiother Theory Pract. 2017 Aug;33(8):655-667. doi: 10.1080/09593985.2017.1328730. Epub 2017 Jun 21. PMID: 28378964.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Macedo Coluci M, Alexandre NMC, Corrêa APF, et al. Musculo-skeletal and pulmonary effects of sitting position - a systematic review. Physiother Theory Pract. 2017 Aug;33(8):655-667. doi: 10.1080/09593985.2017.1328730. Epub 2017 Jun 21. PMID: 28378964.","href":null}]},"archived":false},{"object":"block","id":"b03476ba-54cf-44dd-b1cb-412085486b86","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:19:00.000Z","last_edited_time":"2023-05-03T08:23:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"numbered_list_item","numbered_list_item":{"color":"default","text":[{"type":"text","text":{"content":"[Source: NASM website, \"Building Core Stability and Intra-Abdominal Pressure\"]","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"[Source: NASM website, \"Building Core Stability and Intra-Abdominal Pressure\"]","href":null}]},"archived":false},{"object":"block","id":"445c41e1-f759-4d94-8f02-015deea484b0","parent":{"type":"page_id","page_id":"e0a741e9-e924-4548-aa60-a4829b9e797f"},"created_time":"2023-05-03T08:21:00.000Z","last_edited_time":"2023-05-03T08:21:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"numbered_list_item","numbered_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Wong, A., Parent, E. C., Dhillon, S. S., Prasad, N., & Kawchuk, G. N. (2013). Do changes in transversus abdominis and lumbar multifidus during conservative treatment explain changes in clinical outcomes related to nonspecific low back pain? A systematic review. Journal of pain research, 6, 123-133. doi: 10.2147/JPR.S36668. PMID: 23108436.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Wong, A., Parent, E. C., Dhillon, S. S., Prasad, N., & Kawchuk, G. N. (2013). Do changes in transversus abdominis and lumbar multifidus during conservative treatment explain changes in clinical outcomes related to nonspecific low back pain? A systematic review. Journal of pain research, 6, 123-133. doi: 10.2147/JPR.S36668. PMID: 23108436.","href":null}]},"archived":false}],"contents":[{"text":"Why These Core Exercises For Beginners?","type":"heading_2"},{"text":"Simplicity","type":"heading_3"},{"text":"Difficulty ","type":"heading_3"},{"text":"Target All The Movement Patterns Of The Core ","type":"heading_3"},{"text":"3 Benefits Of Core Exercises For Beginners","type":"heading_2"},{"text":"1. Improve Posture and Postural Muscles","type":"heading_3"},{"text":"2. Maintaining Positions On Other Exercises","type":"heading_3"},{"text":"3. Core Muscles Help In Our Day To Day Fitness","type":"heading_3"},{"text":"Sample Ab Workout For Beginners","type":"heading_2"},{"text":"Thoughts Behind This Beginner Core Workout","type":"heading_3"},{"text":"How Do You Strengthen A Weak Core? ","type":"heading_3"},{"text":"What Are The Signs Of A Weak Core ","type":"heading_3"},{"text":"Lower Back Pain ","type":"heading_3"},{"text":"How Do I Strengthen My Core For Beginners","type":"heading_2"},{"text":"Differentiating Between Beginners","type":"heading_3"},{"text":"Building Core Strength and Health For Beginners","type":"heading_3"},{"text":"Are Core Muscles In The Back ","type":"heading_3"},{"text":"12 Core Exercises for Beginners With Explanations","type":"heading_2"},{"text":"More Core Strengthening Exercises","type":"heading_2"},{"text":"References","type":"heading_3"}],"readTime":22},{"id":"1ec0f0b1-f30c-400a-9020-3409f084ff29","status":{"id":"J%3Dru","type":"select","select":{"id":"51b674ce-1a45-43dc-972c-5a05906f778a","name":"Published","color":"green"}},"exercises":[{"id":"270","name":"Deadbug Hold","cues":"Press the lower back into the floor and keep the pressure into the floor throughout. 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It will help them with squats, hinges, presses etc. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Building a strong core can be an excellent way to introduce overweight and obese individuals to resistance training as it applies to all the other key movement patterns that are essential to success in their training journey. 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Makes Day To Day Life Easier ","href":null}]},"archived":false},{"object":"block","id":"cd44f24e-cfee-407b-bef0-6b26e50797bb","parent":{"type":"page_id","page_id":"1ec0f0b1-f30c-400a-9020-3409f084ff29"},"created_time":"2022-03-01T10:59:00.000Z","last_edited_time":"2022-06-23T16:15:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"A strong core can make day to day life so much easier and less effortful, this can be from getting out of a chair or bed to going on a long hike with friends. These behaviours can be tough if you’re overweight or obese and have a sedentary lifestyle. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"A strong core can make day to day life so much easier and less effortful, this can be from getting out of a chair or bed to going on a long hike with friends. These behaviours can be tough if you’re overweight or obese and have a sedentary lifestyle. ","href":null}]},"archived":false},{"object":"block","id":"71e423e9-4168-41ea-9810-4a0b0a5d88f9","parent":{"type":"page_id","page_id":"1ec0f0b1-f30c-400a-9020-3409f084ff29"},"created_time":"2022-03-01T10:59:00.000Z","last_edited_time":"2022-03-09T10:18:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"3. Reduces Risk Of Lower Back Pain","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"3. Reduces Risk Of Lower Back Pain","href":null}]},"archived":false},{"object":"block","id":"260d6107-fa66-4b7e-a13e-35f91596f145","parent":{"type":"page_id","page_id":"1ec0f0b1-f30c-400a-9020-3409f084ff29"},"created_time":"2022-03-01T10:59:00.000Z","last_edited_time":"2022-03-07T09:23:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Having a strong lower back is one of the best predictors of preventing back pain, making some of these core exercises perfect for overweight or obese individuals  looking to avoid chronic lower back pain. Building the musculature of the core will help support extra weight being carried. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Having a strong lower back is one of the best predictors of preventing back pain, making some of these core exercises perfect for overweight or obese individuals  looking to avoid chronic lower back pain. Building the musculature of the core will help support extra weight being carried. ","href":null}]},"archived":false},{"object":"block","id":"e88fd15c-7897-4e4b-bb9f-01893ec89436","parent":{"type":"page_id","page_id":"1ec0f0b1-f30c-400a-9020-3409f084ff29"},"created_time":"2022-03-01T10:59:00.000Z","last_edited_time":"2022-03-09T10:19:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"How To Use Ab Work For Overweight People","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"How To Use Ab Work For Overweight People","href":null}]},"archived":false},{"object":"block","id":"2b8c6b47-df3f-4bda-893b-16b5bdb269ee","parent":{"type":"page_id","page_id":"1ec0f0b1-f30c-400a-9020-3409f084ff29"},"created_time":"2022-03-01T10:59:00.000Z","last_edited_time":"2022-03-01T11:01:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"1. Non-Bodyweight Variations ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Non-Bodyweight Variations ","href":null}]},"archived":false},{"object":"block","id":"1b0ddf95-b101-4c36-afc1-6f0adf339302","parent":{"type":"page_id","page_id":"1ec0f0b1-f30c-400a-9020-3409f084ff29"},"created_time":"2022-03-01T10:59:00.000Z","last_edited_time":"2022-03-01T11:00:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Using weighted core exercises is great for overweight or obese individuals as it can be too challenging to use bodyweight exercises. Thankfully there are an endless supply of weight bearing core variations, meaning beginners will be able to train the core without using their bodyweight. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Using weighted core exercises is great for overweight or obese individuals as it can be too challenging to use bodyweight exercises. Thankfully there are an endless supply of weight bearing core variations, meaning beginners will be able to train the core without using their bodyweight. ","href":null}]},"archived":false},{"object":"block","id":"5d1036f7-4421-4bf9-892a-f00dd80289be","parent":{"type":"page_id","page_id":"1ec0f0b1-f30c-400a-9020-3409f084ff29"},"created_time":"2022-03-01T10:59:00.000Z","last_edited_time":"2022-03-09T10:19:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"2. Start Simple And Light ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"2. Start Simple And Light ","href":null}]},"archived":false},{"object":"block","id":"804f1392-4871-4980-a562-c23651755c25","parent":{"type":"page_id","page_id":"1ec0f0b1-f30c-400a-9020-3409f084ff29"},"created_time":"2022-03-01T10:59:00.000Z","last_edited_time":"2022-03-07T13:43:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Your starting point is personal to you, meaning each workout should be tailored to you and the way your body works. Simple exercises with light weights are a great way for overweight and obese people to be introduced to core training. They require little skill acquisition and often allow you to “feel” where the work is taking place, which can be motivating during a training session. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Your starting point is personal to you, meaning each workout should be tailored to you and the way your body works. Simple exercises with light weights are a great way for overweight and obese people to be introduced to core training. They require little skill acquisition and often allow you to “feel” where the work is taking place, which can be motivating during a training session. ","href":null}]},"archived":false},{"object":"block","id":"f2735b4a-2e9a-4951-a553-8cf50ffba2fa","parent":{"type":"page_id","page_id":"1ec0f0b1-f30c-400a-9020-3409f084ff29"},"created_time":"2022-03-01T10:59:00.000Z","last_edited_time":"2022-03-07T11:16:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"3. Progress Overtime (add in bodyweight bearing variations) ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"3. Progress Overtime (add in bodyweight bearing variations) ","href":null}]},"archived":false},{"object":"block","id":"d4e9f6dc-e27d-44db-bf76-41cb8a303daa","parent":{"type":"page_id","page_id":"1ec0f0b1-f30c-400a-9020-3409f084ff29"},"created_time":"2022-03-01T10:59:00.000Z","last_edited_time":"2022-06-23T16:16:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Slowly adding weight or difficulty onto exercises (known as progressive overload) is a very effective way to build a strong core over time. This can also be done by selecting more and more challenging exercises over time. You might start with just weight bearing exercises, then move to easier bodyweight variations and eventually tackle more challenging bodyweight variations. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Slowly adding weight or difficulty onto exercises (known as progressive overload) is a very effective way to build a strong core over time. This can also be done by selecting more and more challenging exercises over time. You might start with just weight bearing exercises, then move to easier bodyweight variations and eventually tackle more challenging bodyweight variations. ","href":null}]},"archived":false},{"object":"block","id":"3882e610-e8f1-4c6a-9547-700071555d4d","parent":{"type":"page_id","page_id":"1ec0f0b1-f30c-400a-9020-3409f084ff29"},"created_time":"2022-03-07T11:18:00.000Z","last_edited_time":"2022-03-07T11:18:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"4. Add Walking","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"4. Add Walking","href":null}]},"archived":false},{"object":"block","id":"90b4442d-1757-45c4-9e0b-0834f9d22d1a","parent":{"type":"page_id","page_id":"1ec0f0b1-f30c-400a-9020-3409f084ff29"},"created_time":"2022-03-07T11:18:00.000Z","last_edited_time":"2022-06-23T16:16:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Add walking into your daily routine can be much more effective health intervention than an ab workout. Yes, working specific muscle groups can be useful, but general movement can be a far more beneficial way to achieve your goals. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Add walking into your daily routine can be much more effective health intervention than an ab workout. Yes, working specific muscle groups can be useful, but general movement can be a far more beneficial way to achieve your goals. 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Locking the elbow or straightening the arm. 3. Resting the kettlebell on the leg, this will create less of a stimulus. If you cannot perform this movement with good technique, reduce the volume or weight being used. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Moving throughout the hold. Get used to the discomfort and stick with it. 2. Locking the elbow or straightening the arm. 3. Resting the kettlebell on the leg, this will create less of a stimulus. If you cannot perform this movement with good technique, reduce the volume or weight being used. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the kettlebell suitcase hold is to increase strength and or endurance in the core musculature. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the kettlebell suitcase hold is to increase strength and or endurance in the core musculature. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Find a stable base with the feet in line or slightly wider than the feet. 2. Keep the kettlebell away from the leg with a slight bend in the arm. 3. Keep the shoulders square and in a stable position. 4. Look forward and as the position gets uncomfortable, do not start moving the head into different positions. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Find a stable base with the feet in line or slightly wider than the feet. 2. Keep the kettlebell away from the leg with a slight bend in the arm. 3. Keep the shoulders square and in a stable position. 4. Look forward and as the position gets uncomfortable, do not start moving the head into different positions. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The KB Suitcase Hold is a very effective core exercise that can be used to resist rotation and or lateral flexion. From beginners to advanced, this exercise is a great way to progress your core strength. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The KB Suitcase Hold is a very effective core exercise that can be used to resist rotation and or lateral flexion. From beginners to advanced, this exercise is a great way to progress your core strength. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"These are great for core supersets at the end of sessions or as a secondary movement in a bi-set paired with a strength movement. 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","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Should Overweight People Do Core Exercises? ","href":null}]},"archived":false},{"object":"block","id":"80541a16-0eb6-4631-b209-917532d7d9c4","parent":{"type":"page_id","page_id":"1ec0f0b1-f30c-400a-9020-3409f084ff29"},"created_time":"2022-03-07T13:36:00.000Z","last_edited_time":"2022-06-23T16:17:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Yes. As stated above core exercises are extremely beneficial to everyone, including those who are overweight or obese. Maintaining your movement capacity when your are overweight is very important, if you make the decision to try and lose weight and you are already strong this endeavour will be much easier. Even if you do not want to lose weight, exercises will still be undeniably beneficial for your health in many ways. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Yes. As stated above core exercises are extremely beneficial to everyone, including those who are overweight or obese. Maintaining your movement capacity when your are overweight is very important, if you make the decision to try and lose weight and you are already strong this endeavour will be much easier. Even if you do not want to lose weight, exercises will still be undeniably beneficial for your health in many ways. 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","href":null}]},"archived":false},{"object":"block","id":"ef5e4f1f-b82d-4d28-b6aa-cc5f487c2f6f","parent":{"type":"page_id","page_id":"1ec0f0b1-f30c-400a-9020-3409f084ff29"},"created_time":"2022-03-07T13:39:00.000Z","last_edited_time":"2022-06-23T16:18:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"891b5ee6-098e-4ff4-8df8-1b8e9216d254"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"There are not specific exercises people who are overweight should be doing, the key principle is doing exercises that your able to do with good technique, in a thought-out, sustainable plan. This might mean an overweight person can do 20 press ups and is very strong, or they cannot hold the top of the press up position. The weight is mainly taken into consideration when it comes to body-weight bearing activities, not to say that overweight people cannot do these, its just they may find them more challenging as they will have to deal with a heavier weight. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"There are not specific exercises people who are overweight should be doing, the key principle is doing exercises that your able to do with good technique, in a thought-out, sustainable plan. This might mean an overweight person can do 20 press ups and is very strong, or they cannot hold the top of the press up position. The weight is mainly taken into consideration when it comes to body-weight bearing activities, not to say that overweight people cannot do these, its just they may find them more challenging as they will have to deal with a heavier weight. ","href":null}]},"archived":false}],"contents":[{"text":"Benefits Of Core Exercises For Overweight People","type":"heading_2"},{"text":"1. Builds A Stable Base To Work From ","type":"heading_3"},{"text":"2. Makes Day To Day Life Easier ","type":"heading_3"},{"text":"3. Reduces Risk Of Lower Back Pain","type":"heading_3"},{"text":"How To Use Ab Work For Overweight People","type":"heading_2"},{"text":"1. Non-Bodyweight Variations ","type":"heading_3"},{"text":"2. Start Simple And Light ","type":"heading_3"},{"text":"3. Progress Overtime (add in bodyweight bearing variations) ","type":"heading_3"},{"text":"4. Add Walking","type":"heading_3"},{"text":"Sample Core Workout for Overweight People","type":"heading_2"},{"text":"More Exercises For Overweight People","type":"heading_2"},{"text":"Common Questions","type":"heading_2"},{"text":"Should Overweight People Do Core Exercises? ","type":"heading_3"},{"text":"What Exercises Should I Do If I’m Overweight? 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He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio."},"excerpt":{"id":"krLj","type":"rich_text","rich_text":[{"type":"text","text":{"content":"Kettlebell training and exercises are great options for accessory work for a powerlifter. Each exercises below could find it’s place in a powerlifting programme or training regime.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Kettlebell training and exercises are great options for accessory work for a powerlifter. 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This means that the bench press deadlift and squat should make up the bulk of your training plan, making kettlebells of little importance.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Powerlfting requires high levels of specificty in order to be successful. This means that the bench press deadlift and squat should make up the bulk of your training plan, making kettlebells of little importance.","href":null}]},"archived":false},{"object":"block","id":"46b282e2-7be9-4f70-af60-cdcc92bc60d3","parent":{"type":"page_id","page_id":"ffd7b8ab-78cb-45b8-b6a6-efa3e525e44a"},"created_time":"2022-05-16T08:47:00.000Z","last_edited_time":"2022-05-30T09:40:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"That being said they can still be a very usful tool to incorperate into your accessory work for the sake of adaptation and progression. Some of the exercises will have very different goals, some providing general movement capacity like the kettlebell windmill. Others like the single arm kettlebell press would be included in the vertical pressing volume for the week. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"That being said they can still be a very usful tool to incorperate into your accessory work for the sake of adaptation and progression. Some of the exercises will have very different goals, some providing general movement capacity like the kettlebell windmill. Others like the single arm kettlebell press would be included in the vertical pressing volume for the week. 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Not being able to lock the elbow, this renders the exercise too hard to perform and the individual doesn’t have enough prerequisite ability to attempt the exercise. 2. Not hinging at the hips. Folding at the hip crease will give you enough space to move downwards and not just fold at the spine (spinal flexion). 3. Not looking at the kettlebell. Keeping clean and stable positions throughout is crucial for this exercise. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Not being able to lock the elbow, this renders the exercise too hard to perform and the individual doesn’t have enough prerequisite ability to attempt the exercise. 2. Not hinging at the hips. Folding at the hip crease will give you enough space to move downwards and not just fold at the spine (spinal flexion). 3. Not looking at the kettlebell. Keeping clean and stable positions throughout is crucial for this exercise. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the half kneeling kettlebell windmill is its ability to gain both strength and mobility in the trunk and the shoulder. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the half kneeling kettlebell windmill is its ability to gain both strength and mobility in the trunk and the shoulder. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start in a stable half kneeling position with the kettlebell locked overhead on the same side as the foot planted on the floor. 2. Hinge at the hips, moving the chest towards the floor, whilst looking at the kettlebell throughout and keeping the elbow locked. 3. With control place your hand on the floor and pause for a second illustrating control. 4. Lift the hand slowly from the floor and return to the starting position. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start in a stable half kneeling position with the kettlebell locked overhead on the same side as the foot planted on the floor. 2. Hinge at the hips, moving the chest towards the floor, whilst looking at the kettlebell throughout and keeping the elbow locked. 3. With control place your hand on the floor and pause for a second illustrating control. 4. Lift the hand slowly from the floor and return to the starting position. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The half kneeling kettlebell windmill is an excellent rotation exercise that requires both strength and mobility in the trunk and shoulder. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The half kneeling kettlebell windmill is an excellent rotation exercise that requires both strength and mobility in the trunk and shoulder. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercise is a great variation for both athletes and general population individuals looking to be strong in a wide variety of movement patterns. It should be used with more advanced practitioners as it does require a lot of control and a base level of strength and mobility. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercise is a great variation for both athletes and general population individuals looking to be strong in a wide variety of movement patterns. It should be used with more advanced practitioners as it does require a lot of control and a base level of strength and mobility. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"393\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"393\",\"href\":null}]}},\"blocks\":[],\"id\":\"393\",\"name\":\"Half Kneeling KB Windmill\",\"cues\":\"Start in a stable half kneeling position. The hand with the weight will be on the same side as the planted foot. Hinge and rotate bringing the hand towards the floor. Look at the KB the entire movement.\",\"type\":\"Core\",\"category\":\"Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_kb_windmill.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_kb_windmill.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":6,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":2}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"393\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"a0861669-362b-434c-a95c-4b95ed83406d","parent":{"type":"page_id","page_id":"ffd7b8ab-78cb-45b8-b6a6-efa3e525e44a"},"created_time":"2022-05-16T08:47:00.000Z","last_edited_time":"2022-05-16T08:47:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"591\",\"name\":\"Low Windmill\",\"cues\":\"Keep your feet shoulder width apart. Have a slight bend in the leg you’re leaning towards and point the toe away from the body. Hinge at the hips. Keep your eyes on the kettlebell.\",\"type\":\"Core\",\"category\":\"Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/low_windmill.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/low_windmill.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":6,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":2}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"591\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"81fb0672-66db-4f13-bc3b-91bb162ae155","parent":{"type":"page_id","page_id":"ffd7b8ab-78cb-45b8-b6a6-efa3e525e44a"},"created_time":"2022-05-16T08:47:00.000Z","last_edited_time":"2022-05-16T08:47:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"35\",\"name\":\"Alternating KB Seated Press\",\"cues\":\"Keep both the legs and the back straight, engaging your core. Press one KB while the other stays in the front rack position.\",\"type\":\"Secondary\",\"category\":\"Vertical Press\",\"target\":\"Upper Body\",\"muscles\":[\"Triceps\",\"Deltoids\"],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/alternating_kb_seated_press.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/alternating_kb_seated_press.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"},{\"name\":\"Bench\"}],\"volume_bound_upper\":8,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":2}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"35\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"1c255765-054c-4b6a-bfda-749b51ca341b","parent":{"type":"page_id","page_id":"ffd7b8ab-78cb-45b8-b6a6-efa3e525e44a"},"created_time":"2022-05-16T08:47:00.000Z","last_edited_time":"2022-05-16T08:47:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"50\",\"name\":\"Assissted Single Leg KB Straight Leg Deadlift\",\"cues\":\"Keep the shoulders and hips square. Feel the tension in the hamstring. Keep the kettlebell close to the body. Maintain an arch in the lower back.\",\"type\":\"Secondary\",\"category\":\"Hinge\",\"target\":\"Lower Body\",\"muscles\":[\"Hamstrings\",\"Glutes\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/assissted_single_leg_kb_straight_leg_deadlift.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/assissted_single_leg_kb_straight_leg_deadlift.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":4}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"50\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"3e694c11-fa5d-4f30-9e37-f0279ce370b8","parent":{"type":"page_id","page_id":"ffd7b8ab-78cb-45b8-b6a6-efa3e525e44a"},"created_time":"2022-05-16T08:47:00.000Z","last_edited_time":"2022-05-16T08:47:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Moving directly into the starting position. If you move the weights from the floor directly into the starting position it’s likely you will not be able to find a position with a stable and strong back, putting the spine under pressure and creating a lot of fatigue due to inefficiency. 2. Pulling too aggressively and losing position. Only move as fast as you are able to control the movement. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Moving directly into the starting position. If you move the weights from the floor directly into the starting position it’s likely you will not be able to find a position with a stable and strong back, putting the spine under pressure and creating a lot of fatigue due to inefficiency. 2. Pulling too aggressively and losing position. Only move as fast as you are able to control the movement. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The primary benefit of the double kettlebell gorilla row is building muscle in the back muscles and increasing strength in the horizontal pull movement pattern. The secondary benefit of the double kettlebell gorilla row is improvements in core stability due to the work that is required from the lumbar spine. This movement requires a lot of stabilisation from the lumbar spine though this shouldn’t be the limiting factor. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The primary benefit of the double kettlebell gorilla row is building muscle in the back muscles and increasing strength in the horizontal pull movement pattern. The secondary benefit of the double kettlebell gorilla row is improvements in core stability due to the work that is required from the lumbar spine. This movement requires a lot of stabilisation from the lumbar spine though this shouldn’t be the limiting factor. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start with a wide base, with the feet wider than the hips. 2. Deadlift the weight up to the hips, then hinge down to the starting position, this will make maintaining a good hinge position throughout much easier. 3. Pull the kettlebells so that the hands are inline with the belly button. 4. Slowly lower the kettlebells back to the starting position. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start with a wide base, with the feet wider than the hips. 2. Deadlift the weight up to the hips, then hinge down to the starting position, this will make maintaining a good hinge position throughout much easier. 3. Pull the kettlebells so that the hands are inline with the belly button. 4. Slowly lower the kettlebells back to the starting position. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The double kettlebell gorilla row is an excellent horizontal pulling variation, especially for those with kettlebell only set ups. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The double kettlebell gorilla row is an excellent horizontal pulling variation, especially for those with kettlebell only set ups. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This can be used as a primary or a secondary, it really depends which equipment set up you have. If you have a barbell this is probably more suited to being a secondary. This should be used to perform high volume reps in the horizontal pulling movement pattern. It’s great for athletes and general population trainees but may not be very suitable for bodybuilders as so much core stabilisation is required. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This can be used as a primary or a secondary, it really depends which equipment set up you have. If you have a barbell this is probably more suited to being a secondary. This should be used to perform high volume reps in the horizontal pulling movement pattern. It’s great for athletes and general population trainees but may not be very suitable for bodybuilders as so much core stabilisation is required. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"291\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"291\",\"href\":null}]}},\"blocks\":[],\"id\":\"291\",\"name\":\"Double KB Gorilla Row\",\"cues\":\"Maintain an arch in the lower back. Keep shoulders and hips square. Pull slowly with control keeping the elbows close to the body.\",\"type\":\"Primary\",\"category\":\"Horizontal Pull\",\"target\":\"Upper Body\",\"muscles\":[\"Rhomboids\",\"Trapezius\",\"Latissimus Dorsi\"],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/double_kb_gorilla_row.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/double_kb_gorilla_row.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":18,\"volume_bound_lower\":10,\"volume_unit\":\"x\",\"intensity_multiplier\":4}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"291\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"5a1d37ee-fe22-49bb-b05b-c2823c17d504","parent":{"type":"page_id","page_id":"ffd7b8ab-78cb-45b8-b6a6-efa3e525e44a"},"created_time":"2022-05-16T08:47:00.000Z","last_edited_time":"2022-05-16T08:47:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"349\",\"name\":\"Front Rack and Farmers Carry\",\"cues\":\"Maintain a straight spine throughout. Keep a slight bend in the arm doing the farmers carry. Minimize movement of the kettlebells as much as possible.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":true,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/front_rack_and_farmers_carry.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/front_rack_and_farmers_carry.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":20,\"volume_bound_lower\":10,\"volume_unit\":\"m\",\"intensity_multiplier\":5}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"349\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"adababd6-f38a-4e7b-8ef8-299ba140d441","parent":{"type":"page_id","page_id":"ffd7b8ab-78cb-45b8-b6a6-efa3e525e44a"},"created_time":"2022-05-16T08:47:00.000Z","last_edited_time":"2022-05-16T08:47:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"\"}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"7812c5b1-50b0-4040-8d78-d9e9eba8cb78","parent":{"type":"page_id","page_id":"ffd7b8ab-78cb-45b8-b6a6-efa3e525e44a"},"created_time":"2022-05-16T08:47:00.000Z","last_edited_time":"2022-05-16T08:47:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"circuit\",\"data\":{\"title\":\"Sample Powerlifting Accessory Work\",\"rounds\":\"3\",\"exercises\":[{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Moving directly into the starting position. If you move the weights from the floor directly into the starting position it’s likely you will not be able to find a position with a stable and strong back, putting the spine under pressure and creating a lot of fatigue due to inefficiency. 2. Pulling too aggressively and losing position. Only move as fast as you are able to control the movement. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Moving directly into the starting position. If you move the weights from the floor directly into the starting position it’s likely you will not be able to find a position with a stable and strong back, putting the spine under pressure and creating a lot of fatigue due to inefficiency. 2. Pulling too aggressively and losing position. Only move as fast as you are able to control the movement. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The primary benefit of the double kettlebell gorilla row is building muscle in the back muscles and increasing strength in the horizontal pull movement pattern. The secondary benefit of the double kettlebell gorilla row is improvements in core stability due to the work that is required from the lumbar spine. This movement requires a lot of stabilisation from the lumbar spine though this shouldn’t be the limiting factor. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The primary benefit of the double kettlebell gorilla row is building muscle in the back muscles and increasing strength in the horizontal pull movement pattern. The secondary benefit of the double kettlebell gorilla row is improvements in core stability due to the work that is required from the lumbar spine. This movement requires a lot of stabilisation from the lumbar spine though this shouldn’t be the limiting factor. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start with a wide base, with the feet wider than the hips. 2. Deadlift the weight up to the hips, then hinge down to the starting position, this will make maintaining a good hinge position throughout much easier. 3. Pull the kettlebells so that the hands are inline with the belly button. 4. Slowly lower the kettlebells back to the starting position. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start with a wide base, with the feet wider than the hips. 2. Deadlift the weight up to the hips, then hinge down to the starting position, this will make maintaining a good hinge position throughout much easier. 3. Pull the kettlebells so that the hands are inline with the belly button. 4. Slowly lower the kettlebells back to the starting position. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The double kettlebell gorilla row is an excellent horizontal pulling variation, especially for those with kettlebell only set ups. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The double kettlebell gorilla row is an excellent horizontal pulling variation, especially for those with kettlebell only set ups. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This can be used as a primary or a secondary, it really depends which equipment set up you have. If you have a barbell this is probably more suited to being a secondary. 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","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Do Powerlifters Use Kettlebells? ","href":null}]},"archived":false},{"object":"block","id":"b70a35fd-7c93-4051-a0c3-6e85c0bd1cb9","parent":{"type":"page_id","page_id":"ffd7b8ab-78cb-45b8-b6a6-efa3e525e44a"},"created_time":"2022-05-30T09:40:00.000Z","last_edited_time":"2022-05-30T09:40:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Yes, in their accessory work once they have done the main part of their session which will revolve around the deadlift, bench press and squat. They can be used to add volume to the fundamental movement patterns like hinge and horizontal press or the can be great for core work and gpp like farmers carries. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Yes, in their accessory work once they have done the main part of their session which will revolve around the deadlift, bench press and squat. They can be used to add volume to the fundamental movement patterns like hinge and horizontal press or the can be great for core work and gpp like farmers carries. ","href":null}]},"archived":false},{"object":"block","id":"8e5b6fb8-c78d-403a-8ed4-cb4d046290ee","parent":{"type":"page_id","page_id":"ffd7b8ab-78cb-45b8-b6a6-efa3e525e44a"},"created_time":"2022-05-30T09:40:00.000Z","last_edited_time":"2022-05-30T09:40:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Can You Use Kettlebell Exercises For Strength Training? ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Can You Use Kettlebell Exercises For Strength Training? ","href":null}]},"archived":false},{"object":"block","id":"42d19a20-139b-41cb-b6a8-f11cf20ab845","parent":{"type":"page_id","page_id":"ffd7b8ab-78cb-45b8-b6a6-efa3e525e44a"},"created_time":"2022-05-30T09:40:00.000Z","last_edited_time":"2022-05-30T09:40:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Yes, but its probably not as effective as using a barbell. Powerlifitng as a sport is done with a barbell, so you can get stronger through kettlebell training but it will not apply as much to your powrlifts than if you did your strength training with a barbell. That being said doing some strength training with a kettlebell during the offseason or away from competiton can be a great way to stay health while taking a break from the main lifts. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Yes, but its probably not as effective as using a barbell. Powerlifitng as a sport is done with a barbell, so you can get stronger through kettlebell training but it will not apply as much to your powrlifts than if you did your strength training with a barbell. That being said doing some strength training with a kettlebell during the offseason or away from competiton can be a great way to stay health while taking a break from the main lifts. ","href":null}]},"archived":false},{"object":"block","id":"8aeb1ece-11d3-4b82-8328-430ac563b581","parent":{"type":"page_id","page_id":"ffd7b8ab-78cb-45b8-b6a6-efa3e525e44a"},"created_time":"2022-05-30T09:40:00.000Z","last_edited_time":"2022-05-30T09:40:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Can Kettlebell Swings Improve Deadlifts? ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Can Kettlebell Swings Improve Deadlifts? ","href":null}]},"archived":false},{"object":"block","id":"1b9e8c1c-7e75-438e-a86f-3659fdd9bec9","parent":{"type":"page_id","page_id":"ffd7b8ab-78cb-45b8-b6a6-efa3e525e44a"},"created_time":"2022-05-30T09:40:00.000Z","last_edited_time":"2022-05-30T09:40:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"No. The kettlbell swing is a great movement for improving explosivness, but will have little carry over to the deadlift especially if you have a high training age. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"No. The kettlbell swing is a great movement for improving explosivness, but will have little carry over to the deadlift especially if you have a high training age. ","href":null}]},"archived":false}],"contents":[{"text":"The 7 Kettlebell Exercises For Powerlifters To Add To Their Accessory Work ","type":"heading_2"},{"text":"Sample Powerlifting Accessory Work","type":"heading_2"},{"text":"Common Questions ","type":"heading_3"},{"text":"Do Powerlifters Use Kettlebells? ","type":"heading_3"},{"text":"Can You Use Kettlebell Exercises For Strength Training? ","type":"heading_3"},{"text":"Can Kettlebell Swings Improve Deadlifts? 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He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio."},"excerpt":{"id":"krLj","type":"rich_text","rich_text":[{"type":"text","text":{"content":"Swimming at a high level requires a swimmer to have high levels of muscle mass. Making kettlebell workouts with a vairety of exercise a great option for aspiring swimmers. Or just for those looking to stay active and vary their fitness. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Swimming at a high level requires a swimmer to have high levels of muscle mass. Making kettlebell workouts with a vairety of exercise a great option for aspiring swimmers. Or just for those looking to stay active and vary their fitness. 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I have included exercises from all the key movement patterns and some core work that can be incorperated into swimmers full body resistance training programmes. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Kettlebells can be the tool used to acheive this goal of having a strong well rounded body. I have included exercises from all the key movement patterns and some core work that can be incorperated into swimmers full body resistance training programmes. 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Not deadlifting the weight to the hips. This will make finding a good starting position far more challenging. Deadlift the weight will give you context of when you need to stop. 2. Rounding the back. Holding an arch in the lower back will become challenging but it is important you don’t get sloppy and you maintain this position. 3. Rotating the shoulders. The shoulders should stay square at all times, make sure they do not rotate as you pull.\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Not deadlifting the weight to the hips. This will make finding a good starting position far more challenging. Deadlift the weight will give you context of when you need to stop. 2. Rounding the back. Holding an arch in the lower back will become challenging but it is important you don’t get sloppy and you maintain this position. 3. Rotating the shoulders. The shoulders should stay square at all times, make sure they do not rotate as you pull.\",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"It is excellent at working both pulling strength and lumbar stability. The uni-lateral pull element mixed with the static hold makes this a complete exercise, working the upper back, lower back and the entire posterior chain and core musculature. This exercise is primarily for more advanced individuals who have mastered the hinge technique and can hold this position without generating too much fatigue. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"It is excellent at working both pulling strength and lumbar stability. The uni-lateral pull element mixed with the static hold makes this a complete exercise, working the upper back, lower back and the entire posterior chain and core musculature. This exercise is primarily for more advanced individuals who have mastered the hinge technique and can hold this position without generating too much fatigue. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Deadlift the weights to the hips as you would in a wide stance kettlebell deadlift. 2. Bend at the knees and hips, lowering the kettlebells so they are just hovering above the floor. It is important that you do not lower them too far as this will force you to round at the back at take all the weight of the kettlebells through the spine. 3. Pull one kettlebell so that the hand is inline with the belly button, while keeping the other fixed in the starting position. 4. Lower the weight back to the starting position and alternate to the other side. Perform the prescribed amount of repetitions. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Deadlift the weights to the hips as you would in a wide stance kettlebell deadlift. 2. Bend at the knees and hips, lowering the kettlebells so they are just hovering above the floor. It is important that you do not lower them too far as this will force you to round at the back at take all the weight of the kettlebells through the spine. 3. Pull one kettlebell so that the hand is inline with the belly button, while keeping the other fixed in the starting position. 4. Lower the weight back to the starting position and alternate to the other side. Perform the prescribed amount of repetitions. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The alternating gorilla row is one of the most technically and positionally difficult horizontal pull variations available with a kettlebell. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The alternating gorilla row is one of the most technically and positionally difficult horizontal pull variations available with a kettlebell. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercise will seem easy for seasoned lifters, but for intermediate level trainees it can be too technically challenging depending on the ability of the individual to hinge at the hips. If you do not have a good hinge technique and endurance in the lower back this exercise can get very ugly very quickly, so do not attempt it if you or your client has a poor hinge technique. Although it is a uni-lateral lift, this can still be a primary exercise for advanced individuals, if you can deadlift 2.5+ x your bodyweight holding the KB in place will be of a minor inconvenience compared to the fatigue generated from pulling. You will not be able to load it as you would a barbell bent over row, but you can still generate a great deal of volume. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercise will seem easy for seasoned lifters, but for intermediate level trainees it can be too technically challenging depending on the ability of the individual to hinge at the hips. If you do not have a good hinge technique and endurance in the lower back this exercise can get very ugly very quickly, so do not attempt it if you or your client has a poor hinge technique. Although it is a uni-lateral lift, this can still be a primary exercise for advanced individuals, if you can deadlift 2.5+ x your bodyweight holding the KB in place will be of a minor inconvenience compared to the fatigue generated from pulling. You will not be able to load it as you would a barbell bent over row, but you can still generate a great deal of volume. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"30\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"30\",\"href\":null}]}},\"blocks\":[{\"object\":\"block\",\"id\":\"8b429467-cd6a-42bf-9aa9-c3dc11999ff4\",\"parent\":{\"type\":\"page_id\",\"page_id\":\"118b1102-5fd9-43c3-9da2-861f8a4780ba\"},\"created_time\":\"2024-01-25T10:28:00.000Z\",\"last_edited_time\":\"2024-01-25T10:28:00.000Z\",\"created_by\":{\"object\":\"user\",\"id\":\"554b6d99-d61c-4aa8-aa92-790a19f0121e\"},\"last_edited_by\":{\"object\":\"user\",\"id\":\"554b6d99-d61c-4aa8-aa92-790a19f0121e\"},\"has_children\":false,\"in_trash\":false,\"type\":\"heading_3\",\"heading_3\":{\"is_toggleable\":false,\"color\":\"default\",\"text\":[{\"type\":\"text\",\"text\":{\"content\":\"Featured In \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"Featured In \",\"href\":null}]},\"archived\":false},{\"object\":\"block\",\"id\":\"6b234689-dbdf-405b-80c2-6e7c158007ca\",\"parent\":{\"type\":\"page_id\",\"page_id\":\"118b1102-5fd9-43c3-9da2-861f8a4780ba\"},\"created_time\":\"2024-01-25T10:28:00.000Z\",\"last_edited_time\":\"2024-01-25T10:28:00.000Z\",\"created_by\":{\"object\":\"user\",\"id\":\"554b6d99-d61c-4aa8-aa92-790a19f0121e\"},\"last_edited_by\":{\"object\":\"user\",\"id\":\"554b6d99-d61c-4aa8-aa92-790a19f0121e\"},\"has_children\":false,\"in_trash\":false,\"type\":\"paragraph\",\"paragraph\":{\"icon\":null,\"color\":\"default\",\"text\":[{\"type\":\"text\",\"text\":{\"content\":\"https://programme.app/resources/the-10-best-kettlebell-back-exercises-plus-kettlebell-back-workout\",\"link\":{\"url\":\"https://programme.app/resources/the-10-best-kettlebell-back-exercises-plus-kettlebell-back-workout\"}},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"https://programme.app/resources/the-10-best-kettlebell-back-exercises-plus-kettlebell-back-workout\",\"href\":\"https://programme.app/resources/the-10-best-kettlebell-back-exercises-plus-kettlebell-back-workout\"}]},\"archived\":false}],\"id\":\"30\",\"name\":\"Alternating Gorilla Row\",\"cues\":\"Maintain an arch in the lower back. Keep shoulders and hips square. Pull slowly with control.\",\"type\":\"Secondary\",\"category\":\"Horizontal Pull\",\"target\":\"Upper Body\",\"muscles\":[\"Rhomboids\",\"Trapezius\",\"Latissimus Dorsi\"],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/alternating_gorilla_row.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/alternating_gorilla_row.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":4}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"30\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"ce52ddb6-702c-4c0c-9ac3-2ac522ced369","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-16T08:48:00.000Z","last_edited_time":"2022-05-16T08:48:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"32\",\"name\":\"Alternating KB Floor Press\",\"cues\":\"Rest the head of KB on the forearms. Alternate between sides. Do not flare out the elbow, keep it close to the body. Gently touch the elbows to the floor. Lock the elbows at the top of each rep.\",\"type\":\"Secondary\",\"category\":\"Horizontal Press\",\"target\":\"Upper Body\",\"muscles\":[\"Pectorals\"],\"bilateral\":false,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/alternating_kb_floor_press.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/alternating_kb_floor_press.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":3}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"32\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"2b6b005b-8f9d-474a-bca5-856d1c9269d5","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-16T08:48:00.000Z","last_edited_time":"2022-05-16T08:48:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"50\",\"name\":\"Assissted Single Leg KB Straight Leg Deadlift\",\"cues\":\"Keep the shoulders and hips square. Feel the tension in the hamstring. Keep the kettlebell close to the body. Maintain an arch in the lower back.\",\"type\":\"Secondary\",\"category\":\"Hinge\",\"target\":\"Lower Body\",\"muscles\":[\"Hamstrings\",\"Glutes\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/assissted_single_leg_kb_straight_leg_deadlift.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/assissted_single_leg_kb_straight_leg_deadlift.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":4}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"50\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"6d11fd83-28e3-4806-b3ff-1d32bd6f0def","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-16T08:48:00.000Z","last_edited_time":"2022-05-16T08:48:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"195\",\"name\":\"Cross Chop\",\"cues\":\"Rotate the entire trunk with power, return to the starting position slowly keeping the kettlebell infront of you.\",\"type\":\"Core\",\"category\":\"Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/cross_chop.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/cross_chop.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":4,\"volume_unit\":\"x\",\"intensity_multiplier\":3}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"195\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"dec04f85-f31e-47cc-9a05-46fa4a4644e8","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-16T08:48:00.000Z","last_edited_time":"2022-05-16T08:48:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"290\",\"name\":\"Double KB Farmers March\",\"cues\":\"Keep a slight bend in both arms. Very slowly transition from one leg to the other. Keep shoulders high and spine neutral.\",\"type\":\"Core\",\"category\":\"Resisting Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":true,\"level\":1,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/double_kb_farmers_march.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/double_kb_farmers_march.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":20,\"volume_bound_lower\":10,\"volume_unit\":\"x\",\"intensity_multiplier\":5}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"290\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"05b1af16-a5f8-4ee3-890e-1ae17a11885b","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-16T08:48:00.000Z","last_edited_time":"2022-05-16T08:48:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"351\",\"name\":\"Front Rack KB Squat\",\"cues\":\"Find a comfortable position with the kettlebells in the front rack position. Keep the torso angle as straight as possible. Don't move the kettlebells as you squat.\",\"type\":\"Secondary\",\"category\":\"Squat\",\"target\":\"Lower Body\",\"muscles\":[\"Quadriceps\",\"Glutes\"],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/front_rack_kb_squat.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/front_rack_kb_squat.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":20,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":3}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"351\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"3ffe9e39-52b3-4562-87f0-ec9c54a528cb","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-16T08:48:00.000Z","last_edited_time":"2022-05-16T08:48:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Hip thrust positioning. This exercise requires a lot of tension in the glutes and slow intensional movement, having a tight hip thrust position is important to perform this exercise correctly. 2. Moving too fast. This exercise is all about control so move slowly and take your time. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Hip thrust positioning. This exercise requires a lot of tension in the glutes and slow intensional movement, having a tight hip thrust position is important to perform this exercise correctly. 2. Moving too fast. This exercise is all about control so move slowly and take your time. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the glute bridge kettlebell pull over is its ability to increase the strength of the anterior core. Due to its eccentric nature it provides a lot of time under tension. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the glute bridge kettlebell pull over is its ability to increase the strength of the anterior core. Due to its eccentric nature it provides a lot of time under tension. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Find a hip thrust position with the kettlebell locked overhead. 2. Make sure you’re in a stable position with tension in the glutes. 3. Slowly lower the kettlebell to the floor so the handle of the kettlebell touches the floor. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Find a hip thrust position with the kettlebell locked overhead. 2. Make sure you’re in a stable position with tension in the glutes. 3. Slowly lower the kettlebell to the floor so the handle of the kettlebell touches the floor. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The glute bridge kettlebell pullover is one of the most under utilised anterior core exercises. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The glute bridge kettlebell pullover is one of the most under utilised anterior core exercises. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This is a great exercise for people of all abilities to help develop the anterior core. It can be put at the end of a session in the core segments and in bi or tri sets. As it takes a long time to perform, don’t use over 12 repetitions as it will encourage too much speed to finish the exercise quickly. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This is a great exercise for people of all abilities to help develop the anterior core. It can be put at the end of a session in the core segments and in bi or tri sets. As it takes a long time to perform, don’t use over 12 repetitions as it will encourage too much speed to finish the exercise quickly. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"362\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"362\",\"href\":null}]}},\"blocks\":[],\"id\":\"362\",\"name\":\"Glute Bridge Kettlebell Pullover\",\"cues\":\"Start with and maintain tension in the glutes throughout. Ensure you use your thumbs on the horns of the kettlebell to get a good grip. Slowly lower the weight keeping a tight core.\",\"type\":\"Core\",\"category\":\"Anterior Core\",\"target\":\"Trunk\",\"muscles\":[\"Abdominals\"],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/glute_bridge_kettlebell_pullover.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/glute_bridge_kettlebell_pullover.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":1.5}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"362\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"c1875d06-7ee8-41f1-adc7-2465efc16fd5","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-16T08:48:00.000Z","last_edited_time":"2022-05-16T08:48:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Lowering the torso towards the floor. The most common mistake in the cossack squat (weighted and non-weighted) is lowering the torso towards the floor instead of the hips. Individuals with poor hip mobility will want to feel as if they can go further than they are able so shift their chests towards the floor, when squatting we strive to keep the torso as upright as possible. 2. Forcing to much depth. When performing exercises like this we search to move through our end range of motion, not the ideal range of motion that we want to have. This means people are often forcing themselves into positions where they are unable to control the weight or come out of the bottom of the squat. 3. Moving too quickly. With the cossack squat we aim to move through a loaded stretch and spend time at our end range, if we do this rapidly, never spending anytime in the positions we will likely see no benefit. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Lowering the torso towards the floor. The most common mistake in the cossack squat (weighted and non-weighted) is lowering the torso towards the floor instead of the hips. Individuals with poor hip mobility will want to feel as if they can go further than they are able so shift their chests towards the floor, when squatting we strive to keep the torso as upright as possible. 2. Forcing to much depth. When performing exercises like this we search to move through our end range of motion, not the ideal range of motion that we want to have. This means people are often forcing themselves into positions where they are unable to control the weight or come out of the bottom of the squat. 3. Moving too quickly. With the cossack squat we aim to move through a loaded stretch and spend time at our end range, if we do this rapidly, never spending anytime in the positions we will likely see no benefit. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The primary benefit of the goblet cossack squat is its ability to build mobility in the hip joint. It can also be used as a warm up for more advanced individuals. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The primary benefit of the goblet cossack squat is its ability to build mobility in the hip joint. It can also be used as a warm up for more advanced individuals. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start with the feet in a wide position, wide enough that you will be able to perform a lateral lunge while keeping one leg straight. 2. Perform a lateral lunge through shifting your torso and the weight to one side whilst simultaneously lowering the hips to the floor. 3. Squat down so that you move to the end of your range of motion (this will differ for everyone). 4. Notice the position of the foot on the leg that remains straight, the heel remains on the floor and the toes point upwards, this will allow you to perform a deeper stretch. 5. Lift the hips upwards slightly and then transition them to the other side, the hips remain low enough to feel a consistent stretch in the hips. 6 Perform the same squat movement on the other side and perform the number of the repetitions prescribed. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start with the feet in a wide position, wide enough that you will be able to perform a lateral lunge while keeping one leg straight. 2. Perform a lateral lunge through shifting your torso and the weight to one side whilst simultaneously lowering the hips to the floor. 3. Squat down so that you move to the end of your range of motion (this will differ for everyone). 4. Notice the position of the foot on the leg that remains straight, the heel remains on the floor and the toes point upwards, this will allow you to perform a deeper stretch. 5. Lift the hips upwards slightly and then transition them to the other side, the hips remain low enough to feel a consistent stretch in the hips. 6 Perform the same squat movement on the other side and perform the number of the repetitions prescribed. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The goblet cossack squat is one of the most effective lateral squatting variations. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The goblet cossack squat is one of the most effective lateral squatting variations. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This is a very effective way to use loaded stretching to improve hip mobility. Individuals should be experienced with the non-weighted cossack squat prior to attempting the goblet cossack squat.These should only be used in the warm up of individuals who find performing this range of motion, for sedentary individuals jumping into weighted cossack squats could likely cause an injury. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This is a very effective way to use loaded stretching to improve hip mobility. Individuals should be experienced with the non-weighted cossack squat prior to attempting the goblet cossack squat.These should only be used in the warm up of individuals who find performing this range of motion, for sedentary individuals jumping into weighted cossack squats could likely cause an injury. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"367\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"367\",\"href\":null}]}},\"blocks\":[],\"id\":\"367\",\"name\":\"Goblet Cossack Squat\",\"cues\":\"Keep hips low between reps. Travel from side to side slowly with control. Use your full range of motion but do not push too much. Sink into the hip as much as able each rep.\",\"type\":\"Tertiary\",\"category\":\"Squat\",\"target\":\"Lower Body\",\"muscles\":[\"Quadriceps\",\"Glutes\"],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/goblet_cossack_squat.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/goblet_cossack_squat.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":2}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"367\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"75c4bb99-e54d-4968-8a4c-a7d259184b5e","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-16T08:48:00.000Z","last_edited_time":"2022-05-16T08:48:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"374\",\"name\":\"Goblet Squat in Lunge\",\"cues\":\"Torso is slightly forward but stays in a fixed position. The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg.\",\"type\":\"Primary\",\"category\":\"Squat\",\"target\":\"Lower Body\",\"muscles\":[\"Quadriceps\",\"Glutes\"],\"bilateral\":false,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/goblet_squat_in_lunge.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/goblet_squat_in_lunge.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":12,\"volume_bound_lower\":6,\"volume_unit\":\"x\",\"intensity_multiplier\":4}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"374\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"3e0ae582-2244-4bbc-afb6-682d889fb5ed","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-16T08:48:00.000Z","last_edited_time":"2022-05-16T08:48:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"384\",\"name\":\"Half Kneeling Bottom Up KB Press\",\"cues\":\"Create a stable base in the lunge position, with the front knee at 90 degrees. Ensure you have a good grip on the KB, move smoothly to prevent it falling. Keep the rib caged tucked and lock the elbow overhead.\",\"type\":\"Tertiary\",\"category\":\"Shoulder Health\",\"target\":\"Upper Body\",\"muscles\":[],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_bottom_up_kb_press.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_bottom_up_kb_press.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":2}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"384\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"9387e726-f9b3-4442-9eeb-cafffe2b4e37","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-16T08:48:00.000Z","last_edited_time":"2022-05-31T09:19:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"content\":{\"variables\":{\"id\":\"MQrv\",\"type\":\"rich_text\",\"rich_text\":[]},\"common_mistakes\":{\"id\":\"%5CsSb\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Not being able to lock the elbow, this renders the exercise too hard to perform and the individual doesn’t have enough prerequisite ability to attempt the exercise. 2. Not hinging at the hips. Folding at the hip crease will give you enough space to move downwards and not just fold at the spine (spinal flexion). 3. Not looking at the kettlebell. Keeping clean and stable positions throughout is crucial for this exercise. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Not being able to lock the elbow, this renders the exercise too hard to perform and the individual doesn’t have enough prerequisite ability to attempt the exercise. 2. Not hinging at the hips. Folding at the hip crease will give you enough space to move downwards and not just fold at the spine (spinal flexion). 3. Not looking at the kettlebell. Keeping clean and stable positions throughout is crucial for this exercise. \",\"href\":null}]},\"benefits\":{\"id\":\"a%5DIo\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The main benefit of the half kneeling kettlebell windmill is its ability to gain both strength and mobility in the trunk and the shoulder. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The main benefit of the half kneeling kettlebell windmill is its ability to gain both strength and mobility in the trunk and the shoulder. \",\"href\":null}]},\"status\":{\"id\":\"e~%7CZ\",\"type\":\"select\",\"select\":{\"id\":\"d423fbb7-cdbb-48ff-9403-78ed53aa6c07\",\"name\":\"Published\",\"color\":\"green\"}},\"instructions\":{\"id\":\"k%5EKS\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"1. Start in a stable half kneeling position with the kettlebell locked overhead on the same side as the foot planted on the floor. 2. Hinge at the hips, moving the chest towards the floor, whilst looking at the kettlebell throughout and keeping the elbow locked. 3. With control place your hand on the floor and pause for a second illustrating control. 4. Lift the hand slowly from the floor and return to the starting position. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"1. Start in a stable half kneeling position with the kettlebell locked overhead on the same side as the foot planted on the floor. 2. Hinge at the hips, moving the chest towards the floor, whilst looking at the kettlebell throughout and keeping the elbow locked. 3. With control place your hand on the floor and pause for a second illustrating control. 4. Lift the hand slowly from the floor and return to the starting position. \",\"href\":null}]},\"summary\":{\"id\":\"pkeh\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"The half kneeling kettlebell windmill is an excellent rotation exercise that requires both strength and mobility in the trunk and shoulder. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"The half kneeling kettlebell windmill is an excellent rotation exercise that requires both strength and mobility in the trunk and shoulder. \",\"href\":null}]},\"programming\":{\"id\":\"%7DuBF\",\"type\":\"rich_text\",\"rich_text\":[{\"type\":\"text\",\"text\":{\"content\":\"This exercise is a great variation for both athletes and general population individuals looking to be strong in a wide variety of movement patterns. It should be used with more advanced practitioners as it does require a lot of control and a base level of strength and mobility. \",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"This exercise is a great variation for both athletes and general population individuals looking to be strong in a wide variety of movement patterns. It should be used with more advanced practitioners as it does require a lot of control and a base level of strength and mobility. \",\"href\":null}]},\"id\":{\"id\":\"title\",\"type\":\"title\",\"title\":[{\"type\":\"text\",\"text\":{\"content\":\"393\",\"link\":null},\"annotations\":{\"bold\":false,\"italic\":false,\"strikethrough\":false,\"underline\":false,\"code\":false,\"color\":\"default\"},\"plain_text\":\"393\",\"href\":null}]}},\"blocks\":[],\"id\":\"393\",\"name\":\"Half Kneeling KB Windmill\",\"cues\":\"Start in a stable half kneeling position. The hand with the weight will be on the same side as the planted foot. Hinge and rotate bringing the hand towards the floor. Look at the KB the entire movement.\",\"type\":\"Core\",\"category\":\"Rotation\",\"target\":\"Trunk\",\"muscles\":[\"Obliques\"],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_kb_windmill.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_kb_windmill.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":6,\"volume_bound_lower\":3,\"volume_unit\":\"x\",\"intensity_multiplier\":2}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"393\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"b146abd8-a92d-4fdd-9bae-09fd19791ea0","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-31T09:08:00.000Z","last_edited_time":"2022-05-31T09:10:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Common Questions","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Common Questions","href":null}]},"archived":false},{"object":"block","id":"53b0b8d8-2735-480e-b849-7e8911e71766","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-31T09:08:00.000Z","last_edited_time":"2022-05-31T09:16:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Is The Kettlebell Swing Exercise Good For Swimmers?","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Is The Kettlebell Swing Exercise Good For Swimmers?","href":null}]},"archived":false},{"object":"block","id":"a3146e96-9423-4b01-9d67-55961bdd3db6","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-31T09:10:00.000Z","last_edited_time":"2022-05-31T09:22:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"They probably have little to no transfer to swimming but might be good mixed into a full body resistance training programme for health and well beings. The kettlebell swing is great, but it is by no means the be all and end all of kettlebell exercises. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"They probably have little to no transfer to swimming but might be good mixed into a full body resistance training programme for health and well beings. The kettlebell swing is great, but it is by no means the be all and end all of kettlebell exercises. ","href":null}]},"archived":false},{"object":"block","id":"bbc243ff-c09b-450b-93e6-fad6a67982a5","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-31T09:08:00.000Z","last_edited_time":"2022-05-31T09:16:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"What Workouts Are Good For Swimming?","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"What Workouts Are Good For Swimming?","href":null}]},"archived":false},{"object":"block","id":"07c5d1db-4471-4771-ba67-e08cb6d9f2db","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-31T09:11:00.000Z","last_edited_time":"2022-05-31T09:12:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Almost all training to get better at swimming will be done by swimming, that being said, in order to stay healthy and have a balanced body adding in full body resistance training into your training regime if your not a professional or competetive swimmer may be beneficial. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Almost all training to get better at swimming will be done by swimming, that being said, in order to stay healthy and have a balanced body adding in full body resistance training into your training regime if your not a professional or competetive swimmer may be beneficial. ","href":null}]},"archived":false},{"object":"block","id":"d0206fc0-7921-4373-96f9-58e0f3b7000e","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-31T09:08:00.000Z","last_edited_time":"2022-05-31T09:17:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"How Do I Make My Swimmers Stronger and Increase Power? ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"How Do I Make My Swimmers Stronger and Increase Power? ","href":null}]},"archived":false},{"object":"block","id":"469b6cb6-fafc-4fbb-8821-aed4b808c862","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-31T09:12:00.000Z","last_edited_time":"2022-05-31T09:14:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Resistance training, this can be done through bodyweight exercises like press ups or through lifting weights. Resistance training consists of moving your body through different movement patterns (e.g.squat) with load or using your bodyweight. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Resistance training, this can be done through bodyweight exercises like press ups or through lifting weights. Resistance training consists of moving your body through different movement patterns (e.g.squat) with load or using your bodyweight. ","href":null}]},"archived":false},{"object":"block","id":"940cc72e-1676-44c2-9714-61f162adbe85","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-31T09:09:00.000Z","last_edited_time":"2022-05-31T09:17:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Do Professional Swimmers Lift Weights Like Kettlebells?","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Do Professional Swimmers Lift Weights Like Kettlebells?","href":null}]},"archived":false},{"object":"block","id":"b5425d07-b086-4f97-ad4f-0b14a68f49c9","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-31T09:14:00.000Z","last_edited_time":"2022-05-31T09:25:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Yes. They do this to add and maintain muscle mass, most top swimmers have high levels of muscle mass. This is especially important for when your a sprinter. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Yes. They do this to add and maintain muscle mass, most top swimmers have high levels of muscle mass. This is especially important for when your a sprinter. ","href":null}]},"archived":false},{"object":"block","id":"4353a298-6275-4d1b-966b-4f57e964efbd","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-31T09:19:00.000Z","last_edited_time":"2022-05-31T09:23:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[]},"archived":false},{"object":"block","id":"9bb9a3fd-49f7-46fb-a2eb-027ac2afb204","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-31T09:20:00.000Z","last_edited_time":"2022-05-31T09:20:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[]},"archived":false},{"object":"block","id":"b94244d4-170e-4776-8c3a-2f9f681b2a12","parent":{"type":"page_id","page_id":"446b5fc3-7641-4ed0-a3cd-8049200a2ca2"},"created_time":"2022-05-31T09:20:00.000Z","last_edited_time":"2022-05-31T09:24:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[]},"archived":false}],"contents":[{"text":"The 11 Kettlebell Exercises For Swimmers To Add Into Their Workouts","type":"heading_2"},{"text":"Common Questions","type":"heading_3"},{"text":"Is The Kettlebell Swing Exercise Good For Swimmers?","type":"heading_3"},{"text":"What Workouts Are Good For Swimming?","type":"heading_3"},{"text":"How Do I Make My Swimmers Stronger and Increase Power? ","type":"heading_3"},{"text":"Do Professional Swimmers Lift Weights Like Kettlebells?","type":"heading_3"}],"readTime":4},{"id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b","status":{"id":"J%3Dru","type":"select","select":{"id":"51b674ce-1a45-43dc-972c-5a05906f778a","name":"Published","color":"green"}},"exercises":[{"id":"392","name":"Half Kneeling KB Press","cues":"Create a stable base in the lunge position with the front knee at 90 degrees. Keep the rib cage tucked and lock the elbow overhead.","type":"Secondary","category":"Vertical Press","target":"Upper Body","muscles":["Triceps","Deltoids"],"bilateral":false,"level":1,"thumbnail_url":"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_kb_press.jpg","video_url":"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_kb_press.mp4","equipment":[{"name":"Kettlebell"}],"volume_bound_upper":15,"volume_bound_lower":5,"volume_unit":"x","intensity_multiplier":3},{"content":{"variables":{"id":"MQrv","type":"rich_text","rich_text":[]},"common_mistakes":{"id":"%5CsSb","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Not ensuring a tight front rack position. This exercise requires a tight front rack position otherwise it will put unwanted pressure on the spine. 2. Not moving through the full range of motion. Vertical pressing can be very challenging for many individuals, it’s important not to be lazy or sloppy and move through the full range of motion by locking the elbow at the top of the repetition. 3. Using the momentum from the lower body. This is common with the vertical press movement category, this movement requires the knees to be locked to be performed correctly. Otherwise starting with bent knees and locking them as you start to press the weight overhead will create momentum, taking away from the muscles in the shoulders working. This is important as it allows you to quantify what you are actually capable of, not what you can do using some momentum from the lower body. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Not ensuring a tight front rack position. This exercise requires a tight front rack position otherwise it will put unwanted pressure on the spine. 2. Not moving through the full range of motion. Vertical pressing can be very challenging for many individuals, it’s important not to be lazy or sloppy and move through the full range of motion by locking the elbow at the top of the repetition. 3. Using the momentum from the lower body. This is common with the vertical press movement category, this movement requires the knees to be locked to be performed correctly. Otherwise starting with bent knees and locking them as you start to press the weight overhead will create momentum, taking away from the muscles in the shoulders working. This is important as it allows you to quantify what you are actually capable of, not what you can do using some momentum from the lower body. ","href":null}]},"benefits":{"id":"a%5DIo","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The primary benefit of the alternating KB strict press is its ability to gain muscle mass in the muscles of the shoulder. Its secondary benefit is core development and development of the postural muscles of the upper back through maintaining a front rack hold for an extended period of time. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The primary benefit of the alternating KB strict press is its ability to gain muscle mass in the muscles of the shoulder. Its secondary benefit is core development and development of the postural muscles of the upper back through maintaining a front rack hold for an extended period of time. ","href":null}]},"status":{"id":"e~%7CZ","type":"select","select":{"id":"d423fbb7-cdbb-48ff-9403-78ed53aa6c07","name":"Published","color":"green"}},"instructions":{"id":"k%5EKS","type":"rich_text","rich_text":[{"type":"text","text":{"content":"1. Start with both kettlebells in the front rack position, with the core tight. 2. Press one kettlebell over head while keeping the other in the front rack position. Lock the elbow at the top of the repetition to ensure you have moved through the full range of motion. 3. Bring the kettlebell back into the front rack position before alternating to the other arm and performing another repetition. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"1. Start with both kettlebells in the front rack position, with the core tight. 2. Press one kettlebell over head while keeping the other in the front rack position. Lock the elbow at the top of the repetition to ensure you have moved through the full range of motion. 3. Bring the kettlebell back into the front rack position before alternating to the other arm and performing another repetition. ","href":null}]},"summary":{"id":"pkeh","type":"rich_text","rich_text":[{"type":"text","text":{"content":"The alternating KB strict is an excellent vertical press variation for developing both muscle mass and strength in the shoulders.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The alternating KB strict is an excellent vertical press variation for developing both muscle mass and strength in the shoulders.","href":null}]},"programming":{"id":"%7DuBF","type":"rich_text","rich_text":[{"type":"text","text":{"content":"This exercise is great for all individuals. Some beginners who have limited movement capacity or a just learning the vertical press may find it difficult either because maintaining the front rack position will limited their range of motion or just because doing two things at once may create poor performance. That being said, some beginners will have no issues performing this exercise. As it has such a core strength element to it, this exercise is not great for developing high levels of strength and would be used more as a secondary exercise. It could potential be used as a primary vertical press movement if you’re more of an intermediate/beginner individual who will respond very well to any stimulus. Try not to pair this in a bi-set or tri-set with another exercise which will fatigue the spinal erectors of the front rack position, like a farmers carry or single arm front rack march as this will overload the position and create unwanted fatigue leading into a deterioration of execution. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"This exercise is great for all individuals. Some beginners who have limited movement capacity or a just learning the vertical press may find it difficult either because maintaining the front rack position will limited their range of motion or just because doing two things at once may create poor performance. That being said, some beginners will have no issues performing this exercise. As it has such a core strength element to it, this exercise is not great for developing high levels of strength and would be used more as a secondary exercise. It could potential be used as a primary vertical press movement if you’re more of an intermediate/beginner individual who will respond very well to any stimulus. Try not to pair this in a bi-set or tri-set with another exercise which will fatigue the spinal erectors of the front rack position, like a farmers carry or single arm front rack march as this will overload the position and create unwanted fatigue leading into a deterioration of execution. ","href":null}]},"id":{"id":"title","type":"title","title":[{"type":"text","text":{"content":"49","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"49","href":null}]}},"blocks":[],"id":"49","name":"Alternating KB Strict Press","cues":"Keep the rib cage tucked at all times. Keep a tight front rack position with the kettlebell not being pressed. 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He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio."},"excerpt":{"id":"krLj","type":"rich_text","rich_text":[{"type":"text","text":{"content":"Kettlebell shoulder exercises are an extremely effective tool to use for multiple different training goals, from injury mitigation to muscle gain. Each kettlebell shoulder exercise here can be used in your workout routine to tremendous effect. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Kettlebell shoulder exercises are an extremely effective tool to use for multiple different training goals, from injury mitigation to muscle gain. Each kettlebell shoulder exercise here can be used in your workout routine to tremendous effect. 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12 Best Kettlebell Shoulder Exercises For Your Kettlebell Workout","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The 12 Best Kettlebell Shoulder Exercises For Your Kettlebell 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Most people recycle the same old strength workouts leading to boredom and stagnation. Here we provide 12 exercises you can use to liven up you shoulder workouts for you to get stronger, increase muscle mass and prevent injury. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"So you have a few kettlebells lying around at home and want to learn how to use them effectively, or your just curious as how to add a little more variety to your kettlebell shoulder workouts. Most people recycle the same old strength workouts leading to boredom and stagnation. Here we provide 12 exercises you can use to liven up you shoulder workouts for you to get stronger, increase muscle mass and prevent injury. 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If you want to improve strength, increase muscle mass, improve stability or mitigate injury in the shoulder joint, they are able to achieve all these goals with a single piece of equipment.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Kettlebells are beneficial for training the shoulders for multiple reasons, the main being that they are effective at achieving multiple training goals. If you want to improve strength, increase muscle mass, improve stability or mitigate injury in the shoulder joint, they are able to achieve all these goals with a single piece of equipment.","href":null}]},"archived":false},{"object":"block","id":"95aa5188-a26b-48f6-880a-c4d7ef230e66","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-20T09:49:00.000Z","last_edited_time":"2022-05-24T12:38:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Single Arm Kettlebell Work - Unilateral Strength ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Single Arm Kettlebell Work - Unilateral Strength ","href":null}]},"archived":false},{"object":"block","id":"0b51850d-e40b-4710-9b91-c30ce0c31395","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-20T09:49:00.000Z","last_edited_time":"2022-05-20T09:49:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Kettlebells are also great for the shoulders because they can be used to develop unilateral strength as seen with the Half Kneeling KB Press. Finally, kettlebells may be excellent for developing the shoulders for multiple goals but often develop core strength at the same time making them effective at developing functional strength. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Kettlebells are also great for the shoulders because they can be used to develop unilateral strength as seen with the Half Kneeling KB Press. Finally, kettlebells may be excellent for developing the shoulders for multiple goals but often develop core strength at the same time making them effective at developing functional strength. ","href":null}]},"archived":false},{"object":"block","id":"eea4a759-2d69-4196-9c2b-bcf49f05f850","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-20T09:49:00.000Z","last_edited_time":"2022-05-24T12:37:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"How Do You Train Your Shoulders With A Kettlebell ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"How Do You Train Your Shoulders With A Kettlebell ","href":null}]},"archived":false},{"object":"block","id":"de2fe7df-b53d-4d9f-a784-729a94ed84d2","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-20T09:49:00.000Z","last_edited_time":"2022-05-20T09:49:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"As mentioned above, the kettlebell can be used to develop the shoulders for multiple goals. Here is how they might be used to develop different goals. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"As mentioned above, the kettlebell can be used to develop the shoulders for multiple goals. Here is how they might be used to develop different goals. ","href":null}]},"archived":false},{"object":"block","id":"53b289bb-f54a-412e-914e-53c7bd9efc98","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-20T09:49:00.000Z","last_edited_time":"2022-05-20T09:49:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Strength ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Strength ","href":null}]},"archived":false},{"object":"block","id":"d95148ba-004e-4428-9304-8c33fa40b6d0","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-20T09:49:00.000Z","last_edited_time":"2022-05-20T09:49:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Using a low rep range (3-5 reps) and a heavier weight for 3-6 sets would be a great way to develop shoulder strength with a kettlebell. Anything around 4-8 sets a week with this loading structure will see great results.  ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Using a low rep range (3-5 reps) and a heavier weight for 3-6 sets would be a great way to develop shoulder strength with a kettlebell. Anything around 4-8 sets a week with this loading structure will see great results.  ","href":null}]},"archived":false},{"object":"block","id":"dd341a6e-857d-4043-b655-f510d2b31cb4","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-20T09:49:00.000Z","last_edited_time":"2022-05-20T09:49:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"517\",\"name\":\"KB Strict Press\",\"cues\":\"Start and end each rep in the front rack position as shown. Keep the rib cage tucked. Finish with the biceps next to the ears.\",\"type\":\"Primary\",\"category\":\"Vertical Press\",\"target\":\"Upper Body\",\"muscles\":[\"Triceps\",\"Deltoids\"],\"bilateral\":true,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/kb_strict_press.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/kb_strict_press.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":15,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":3}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"517\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"f893c69d-e63a-411b-a981-98333d1dd0c5","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-20T09:49:00.000Z","last_edited_time":"2022-05-20T09:49:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Hypertrophy (Increasing Muscle Mass) ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Hypertrophy (Increasing Muscle Mass) ","href":null}]},"archived":false},{"object":"block","id":"f9b08556-51fb-4a4f-a8f7-a04f04617401","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-20T09:49:00.000Z","last_edited_time":"2022-05-20T09:49:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Using a medium to high rep range (8-20) with a moderate weight for 3-6 sets would be effective for increasing muscle mass. Keep each set close to failure. Use between 6-12 sets per week to see effective results here. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Using a medium to high rep range (8-20) with a moderate weight for 3-6 sets would be effective for increasing muscle mass. Keep each set close to failure. Use between 6-12 sets per week to see effective results here. ","href":null}]},"archived":false},{"object":"block","id":"e716aed5-8388-46c6-9862-3227c80ee2c4","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-20T09:49:00.000Z","last_edited_time":"2022-05-20T09:49:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"389\",\"name\":\"Half Kneeling Dual KB Press\",\"cues\":\"Create a stable base in the lunge position, with the front knee at 90 degrees. Keep the rib caged tucked and lock the elbow overhead.\",\"type\":\"Secondary\",\"category\":\"Vertical Press\",\"target\":\"Upper Body\",\"muscles\":[\"Triceps\",\"Deltoids\"],\"bilateral\":true,\"level\":2,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_dual_kb_press.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_dual_kb_press.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":3}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"389\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"522738a6-e23f-42a9-891d-56ad5af96380","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-20T09:49:00.000Z","last_edited_time":"2022-05-20T09:49:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Shoulder Health","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Shoulder Health","href":null}]},"archived":false},{"object":"block","id":"f80e6017-88a4-4900-b654-f24a0ad81107","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-20T09:49:00.000Z","last_edited_time":"2022-09-28T09:33:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The should joint is a very complex joint and is very susceptible to injury when playing sports. Many kettlebell exercises have been used to help strengthen the shoulder joint and help mitigate the risk of injury. These exercises should be loaded conservatively and done with caution. A great example of an exercise which can be used for shoulder health to mitigate injury (not prevent) is the ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The should joint is a very complex joint and is very susceptible to injury when playing sports. Many kettlebell exercises have been used to help strengthen the shoulder joint and help mitigate the risk of injury. These exercises should be loaded conservatively and done with caution. A great example of an exercise which can be used for shoulder health to mitigate injury (not prevent) is the ","href":null},{"type":"text","text":{"content":"lying KB screw drives","link":{"url":"https://programme.app/exercises/lying-kb-screw-drivers/601"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"lying KB screw drives","href":"https://programme.app/exercises/lying-kb-screw-drivers/601"},{"type":"text","text":{"content":". These are excellent as they move the shoulder through a challenging range of motion in a very controlled. way. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":". These are excellent as they move the shoulder through a challenging range of motion in a very controlled. way. ","href":null}]},"archived":false},{"object":"block","id":"d5e09f00-e7d6-4ad4-9766-95d4ced5de1b","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-20T09:49:00.000Z","last_edited_time":"2022-05-20T09:49:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"601\",\"name\":\"Lying KB Screw Drivers\",\"cues\":\"In a side plank position with the lower body on the floor rotate the hand with the kettlebell slowly, using the stabiliser muscles in the shoulder. Do not force rotation or use heavy weights.\",\"type\":\"Tertiary\",\"category\":\"Shoulder Stability\",\"target\":\"Upper Body\",\"muscles\":[],\"bilateral\":false,\"level\":4,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/lying_kb_screw_drivers.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/lying_kb_screw_drivers.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":6,\"volume_bound_lower\":4,\"volume_unit\":\"x\",\"intensity_multiplier\":2}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"601\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"01266843-1e66-4c93-ae13-3b3407ad0773","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-20T09:49:00.000Z","last_edited_time":"2022-05-20T09:49:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Shoulder Stability ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Shoulder Stability ","href":null}]},"archived":false},{"object":"block","id":"d85b0cf1-2a60-4c84-86c9-6dcfef618b5d","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-20T09:49:00.000Z","last_edited_time":"2022-05-20T09:49:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Another effective strategy for stabilising the shoulder joint is using carries and static holds to work the shoulder joint. This increase in stability and control will contribute to mitigating injury in different sports that challenge the shoulder.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Another effective strategy for stabilising the shoulder joint is using carries and static holds to work the shoulder joint. This increase in stability and control will contribute to mitigating injury in different sports that challenge the shoulder.","href":null}]},"archived":false},{"object":"block","id":"02b17b68-81d4-4dfc-838a-a5ce1b69a9c3","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-20T09:49:00.000Z","last_edited_time":"2022-05-24T12:47:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"code","code":{"caption":[],"language":"json","text":[{"type":"text","text":{"content":"{\"plugin\":\"exercise\",\"data\":{\"id\":\"384\",\"name\":\"Half Kneeling Bottom Up KB Press\",\"cues\":\"Create a stable base in the lunge position, with the front knee at 90 degrees. Ensure you have a good grip on the KB, move smoothly to prevent it falling. Keep the rib caged tucked and lock the elbow overhead.\",\"type\":\"Tertiary\",\"category\":\"Shoulder Health\",\"target\":\"Upper Body\",\"muscles\":[],\"bilateral\":false,\"level\":3,\"thumbnail_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_bottom_up_kb_press.jpg\",\"video_url\":\"https://p001.nyc3.digitaloceanspaces.com/movements/half_kneeling_bottom_up_kb_press.mp4\",\"equipment\":[{\"name\":\"Kettlebell\"}],\"volume_bound_upper\":10,\"volume_bound_lower\":5,\"volume_unit\":\"x\",\"intensity_multiplier\":2}}","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"{\n\t\"plugin\": \"exercise\",\n\t\"data\": {\n\t\t\"id\": \"384\"\n}\n}","href":null}]},"archived":false},{"object":"block","id":"6d720981-9a80-4a91-9c6b-ffa117ff2a69","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-24T12:36:00.000Z","last_edited_time":"2022-06-20T14:32:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"fc276730-ab8d-4562-8b3a-fd70ce243a29"},"has_children":false,"in_trash":false,"type":"heading_2","heading_2":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Frequently Asked Questions","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Frequently Asked Questions","href":null}]},"archived":false},{"object":"block","id":"efd37e9f-c938-44f7-bc4c-570ed865ad80","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-24T12:36:00.000Z","last_edited_time":"2022-05-24T12:37:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Are Kettlebell Shoulder Exercises Good For Your Shoulders? ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Are Kettlebell Shoulder Exercises Good For Your Shoulders? ","href":null}]},"archived":false},{"object":"block","id":"1712f831-5bd1-40d8-8283-cd02dbe2c14e","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-24T12:44:00.000Z","last_edited_time":"2022-05-24T12:46:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"Yes, in fact these exercises are some of the most effective exercises available for some of the training aims like shoulder health and stability. They are not the most effective way to train for muscle growth but that doesn’t mean that they are not worth while just should not be the focal point of a hypertrophy training routing. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Yes, in fact these exercises are some of the most effective exercises available for some of the training aims like shoulder health and stability. They are not the most effective way to train for muscle growth but that doesn’t mean that they are not worth while just should not be the focal point of a hypertrophy training routing. ","href":null}]},"archived":false},{"object":"block","id":"b1bf3f75-274c-4116-88ab-810efca166ab","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-24T12:37:00.000Z","last_edited_time":"2022-05-24T12:41:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Does Kettlebell Swing Exercise Build Shoulders? ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Does Kettlebell Swing Exercise Build Shoulders? ","href":null}]},"archived":false},{"object":"block","id":"e6b21f40-9bdf-4a39-9e8c-6270c4ab6fc6","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-24T12:46:00.000Z","last_edited_time":"2022-06-16T12:22:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"No. Not really, its a full body exercise that mainly works the hinge movement pattern. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"No. Not really, its a full body exercise that mainly works the hinge movement pattern. ","href":null}]},"archived":false},{"object":"block","id":"8606f985-186c-48a6-baf2-1cb220728636","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-24T12:38:00.000Z","last_edited_time":"2022-05-24T12:38:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Do Kettlebell Cleans Work Shoulders? ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Do Kettlebell Cleans Work Shoulders? ","href":null}]},"archived":false},{"object":"block","id":"564231ba-8867-4192-bb30-8c66b82265d3","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-24T12:47:00.000Z","last_edited_time":"2024-02-20T10:21:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"No. This movement again is a full body movement but for sure puts emphasis on the lower body. These are seen a lot in Crossfit WODs when being used to train either cardiovascular capabilities or muscular endurance capabilities. Kettlebell cleans do however work the muscles in your lower body and your back, so you might consider adding them to your lower body or ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"No. This movement again is a full body movement but for sure puts emphasis on the lower body. These are seen a lot in Crossfit WODs when being used to train either cardiovascular capabilities or muscular endurance capabilities. Kettlebell cleans do however work the muscles in your lower body and your back, so you might consider adding them to your lower body or ","href":null},{"type":"text","text":{"content":"back workouts","link":{"url":"https://programme.app/resources/the-10-best-kettlebell-back-exercises-plus-kettlebell-back-workout"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"back workouts","href":"https://programme.app/resources/the-10-best-kettlebell-back-exercises-plus-kettlebell-back-workout"},{"type":"text","text":{"content":".","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":".","href":null}]},"archived":false},{"object":"block","id":"176134be-aefb-412b-8c26-053295a69042","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-24T12:49:00.000Z","last_edited_time":"2022-06-16T12:17:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"How Often Should You Train Shoulders?","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"How Often Should You Train Shoulders?","href":null}]},"archived":false},{"object":"block","id":"9da2db0b-4c7d-4827-988b-505dd42855c8","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-09-28T09:30:00.000Z","last_edited_time":"2022-09-28T09:34:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"It has been shown that training volume directly impacts the hypertrophy of the muscle group being trained (1). Meaning the more volume (sets) performed on the muscles in the shoulder the greater hypertrophic effect. This has been shown to hit a point of diminishing returns around 15 sets per week. The key is to be in the 8-12 sets range for optimal growth whilst being in a calorie surplus. It depends on why your training your shoulder also, for shoulder health, there isn’t any definitive literature on this topic. Adding in some accessory shoulder work to your resistance training sessions for 3-4 sets a week will be beneficial to your rehab. For more information on volume landmarks have a look at RP Strength ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"It has been shown that training volume directly impacts the hypertrophy of the muscle group being trained (1). Meaning the more volume (sets) performed on the muscles in the shoulder the greater hypertrophic effect. This has been shown to hit a point of diminishing returns around 15 sets per week. The key is to be in the 8-12 sets range for optimal growth whilst being in a calorie surplus. It depends on why your training your shoulder also, for shoulder health, there isn’t any definitive literature on this topic. Adding in some accessory shoulder work to your resistance training sessions for 3-4 sets a week will be beneficial to your rehab. For more information on volume landmarks have a look at RP Strength ","href":null},{"type":"text","text":{"content":"article on the topic","link":{"url":"https://rpstrength.com/training-volume-landmarks-muscle-growth/"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"article on the topic","href":"https://rpstrength.com/training-volume-landmarks-muscle-growth/"},{"type":"text","text":{"content":".","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":".","href":null}]},"archived":false},{"object":"block","id":"872c7131-44e7-413c-b89d-550dbab5b1c4","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-06-16T12:17:00.000Z","last_edited_time":"2022-06-16T12:17:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Which Kettlebell Exercises Should I Put In My Kettlebell Workout? ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Which Kettlebell Exercises Should I Put In My Kettlebell Workout? ","href":null}]},"archived":false},{"object":"block","id":"c64bffb8-fb6a-4828-88c5-b43985812c21","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-06-16T12:17:00.000Z","last_edited_time":"2022-06-16T12:20:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The exercises you pick really depend on the goal of the session. If you are trying to put on muscle, you will want very simple exercises that allow you to generate a lot of fatigue in the shoulders. If you are trying to improve shoulder stability then you will use exercises which achieve this aim. The key is being intentional about which exercises you pick and why, not just randomly adding exercises into a session with too thought process behind it. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The exercises you pick really depend on the goal of the session. If you are trying to put on muscle, you will want very simple exercises that allow you to generate a lot of fatigue in the shoulders. If you are trying to improve shoulder stability then you will use exercises which achieve this aim. The key is being intentional about which exercises you pick and why, not just randomly adding exercises into a session with too thought process behind it. ","href":null}]},"archived":false},{"object":"block","id":"6392ec6a-13cf-4d30-adca-716095040639","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-24T12:37:00.000Z","last_edited_time":"2022-05-24T13:06:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"Anatomy and Function Of The Shoulder","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Anatomy and Function Of The Shoulder","href":null}]},"archived":false},{"object":"block","id":"3851e962-541c-4daa-9f9c-29efee251b93","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-24T13:06:00.000Z","last_edited_time":"2022-05-24T13:08:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The shoulder is made up of two joints, the acromioclavicular joint and also the glenohumeral joint. The acromioclavicular joint is where the acromion, part of the shoulder blade and the collar bone meet. ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The shoulder is made up of two joints, the acromioclavicular joint and also the glenohumeral joint. The acromioclavicular joint is where the acromion, part of the shoulder blade and the collar bone meet. ","href":null}]},"archived":false},{"object":"block","id":"fbde77f4-57ea-434d-86a5-6a1f86ff519b","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-24T13:07:00.000Z","last_edited_time":"2022-05-24T13:08:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[{"type":"text","text":{"content":"The glenohumeral joint is where the ball and the socket meet. The rotator cuff connects the humerus to the scapula and is made up of the tendons of four muscles, the supraspinatus, infraspinatus, teres minor and the subscapularis.","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"The glenohumeral joint is where the ball and the socket meet. The rotator cuff connects the humerus to the scapula and is made up of the tendons of four muscles, the supraspinatus, infraspinatus, teres minor and the subscapularis.","href":null}]},"archived":false},{"object":"block","id":"8be141a7-d677-4bae-af20-f2d27e007541","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-09-28T09:31:00.000Z","last_edited_time":"2022-09-28T09:31:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"heading_3","heading_3":{"is_toggleable":false,"color":"default","text":[{"type":"text","text":{"content":"References","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"References","href":null}]},"archived":false},{"object":"block","id":"47d77977-ffaf-41b8-bc97-53690e361057","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-09-28T09:31:00.000Z","last_edited_time":"2022-09-28T09:31:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"numbered_list_item","numbered_list_item":{"color":"default","text":[{"type":"text","text":{"content":"Brad Jon Schoenfeld, Jozo Grgic & James Krieger (2019) How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency, Journal of Sports Sciences, 37:11, 1286-1295, DOI: ","link":null},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"Brad Jon Schoenfeld, Jozo Grgic & James Krieger (2019) How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency, Journal of Sports Sciences, 37:11, 1286-1295, DOI: ","href":null},{"type":"text","text":{"content":"10.1080/02640414.2018.1555906","link":{"url":"https://doi.org/10.1080/02640414.2018.1555906"}},"annotations":{"bold":false,"italic":false,"strikethrough":false,"underline":false,"code":false,"color":"default"},"plain_text":"10.1080/02640414.2018.1555906","href":"https://doi.org/10.1080/02640414.2018.1555906"}]},"archived":false},{"object":"block","id":"5a579bb4-fb0b-499e-86e7-e58168aec44b","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-24T13:03:00.000Z","last_edited_time":"2022-05-24T13:03:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[]},"archived":false},{"object":"block","id":"4b43a050-6bed-4e5b-8801-cfb51957b503","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-24T12:51:00.000Z","last_edited_time":"2022-05-24T12:51:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[]},"archived":false},{"object":"block","id":"620e89c5-87e3-4730-90d0-e359c575878e","parent":{"type":"page_id","page_id":"4e848aa4-6d94-4fc7-a76a-76bc1e1b354b"},"created_time":"2022-05-24T12:51:00.000Z","last_edited_time":"2022-05-24T12:51:00.000Z","created_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"last_edited_by":{"object":"user","id":"554b6d99-d61c-4aa8-aa92-790a19f0121e"},"has_children":false,"in_trash":false,"type":"paragraph","paragraph":{"icon":null,"color":"default","text":[]},"archived":false}],"contents":[{"text":"Benefits Of Using Kettlebells To Train Your Shoulders","type":"heading_2"},{"text":"They Can Be Used For Multiple Goals ","type":"heading_3"},{"text":"Single Arm Kettlebell Work - Unilateral Strength ","type":"heading_3"},{"text":"How Do You Train Your Shoulders With A Kettlebell ","type":"heading_2"},{"text":"Strength ","type":"heading_3"},{"text":"Hypertrophy (Increasing Muscle Mass) ","type":"heading_3"},{"text":"Shoulder Health","type":"heading_3"},{"text":"Shoulder Stability ","type":"heading_3"},{"text":"Frequently Asked Questions","type":"heading_2"},{"text":"Are Kettlebell Shoulder Exercises Good For Your Shoulders? ","type":"heading_3"},{"text":"Does Kettlebell Swing Exercise Build Shoulders? ","type":"heading_3"},{"text":"Do Kettlebell Cleans Work Shoulders? ","type":"heading_3"},{"text":"How Often Should You Train Shoulders?","type":"heading_3"},{"text":"Which Kettlebell Exercises Should I Put In My Kettlebell Workout? ","type":"heading_3"},{"text":"Anatomy and Function Of The Shoulder","type":"heading_3"},{"text":"References","type":"heading_3"}],"readTime":6}]}],"featureImageIds":["editorial-feature-image-/home/otk/programme.app/.cache/caches/default-site-plugin/2c99581e5e2dfa19cd9f2c6d31bd8cae/Screenshot_2023-07-05_at_10.31.56.png","editorial-feature-image-/home/otk/programme.app/.cache/caches/default-site-plugin/02186b13bcc784cac406f5afe84908a0/goblet_squat_in_lunge.jpg","editorial-feature-image-/home/otk/programme.app/.cache/caches/default-site-plugin/f8b3b3bc07eb6dd5e04b8aef40a862c6/Screenshot_2023-03-09_at_07.52.51.png","editorial-feature-image-/home/otk/programme.app/.cache/caches/default-site-plugin/0fb2e592085eed9105b0901fcb48684b/glute_bridge_kettlebell_pullover.jpg","editorial-feature-image-/home/otk/programme.app/.cache/caches/default-site-plugin/b45c283bf9b6366926ccda063b2bbf98/candle_stick_lowers.jpg","editorial-feature-image-/home/otk/programme.app/.cache/caches/default-site-plugin/fef88f5f2796d69ebc6c403d10009e34/kb_suitcase_hold.jpg","editorial-feature-image-/home/otk/programme.app/.cache/caches/default-site-plugin/583a73696a563081a748840300f71057/alternating_kb_strict_press.jpg"],"searches":["Kettlebell","Dumbbell","Core","Legs","Back","Trunk","Beginners","At Home","Workout","Run"],"limit":10,"skip":550,"pageCount":56,"currentPage":56}},
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