What’s a typical CFBB session look like?
[Part 1…] No such thing I’m afraid… One session won’t tell you much… It won’t tell you how things tie in to the following sessions / weeks / months… But since it's a question we receive quite often, here’s a compromise… I’ll give you an explanation of the first few days of the new year, starting with our first session, Wednesday the 2nd of Jan… Warm up: Nothing too mental here, just a bit of movement prep. |
3 rounds for quality of 5 prying goblet squats, 5 glute bridges and 5 halos left and right...
- The prying goblet squat unlocks the pelvis and hips - The glute bridge stretches the hip flexors and gets the glutes working, essentially taking the brakes off of your hip extension - The halo will free your arms and upper back. All 3 are excellent, whether you're seeking high performance or greater mobility. *** Placing a foam roller or a pair of shoes between the knees for the bridge forces you to extend your hips, rather than extending the spine - See photo right... *** Sandbag loading: In real life, whenever you pick something up there’s a usually a reason… Loading shopping into the car, putting christmas decorations in the loft, etc… You never really pick something up for 3 sets of 12 and leave it where you found it… |
Now I could reel off an impressive list of benefits - “Stimulates your vestibular, proprioception and visual systems; develops closed and open chain stability; develops linear and rotary stability; etc etc” - but how many people would actually understand any of that?
Turkish get ups: - A slow lift - Address structural and muscle imbalances - Strengthen every muscle from head to toe - Aid in rehabilitation Just think of it as like a loaded yoga that teaches, repairs and builds… A tonic for the strength athlete. *** Below and to the right, we see Wendy practicing with a shoe before she uses a kettlebell… This might seem strange, but it’s a nice way of getting to grips with the movement without worrying about load. If the shoe falls, it means either that she failed to keep the arm vertical - the way forwards if you want to use heavy weight - or that she made a jerky transition - a big no-no… Placing it on the fist instead of the palm has the added bonus of instilling correct pressing mechanics. *** Farmers walks: Another excellent whole body exercise. I wrote a lot about these a while back. Like the Turkish get up, I won’t list all the reasons why they’re f***ing amazing, but I will briefly touch on why they’re included today… Farmers walks: - Address structural and muscle imbalances - Strengthen every muscle from head to toe - Aid in rehabilitation - Burns a lot of body fat… Think of it as a shortcut to a vast array of health and fitness goals… |