Discover more from Athletic Aging
Swing for the Fence!
A spicy combo targeting hip extension and upper body strength
Team! Happy Monday! Today's workout has 2 objectives. One, is to target hip extension - a movement that falls by the wayside as we spend hours every day sitting. Second is to introduce a new movement called the "pike" push-up. As always, there are modifications for all fitness levels and limitations. Enjoy! -Carla
From the CrossFit archives from October 27th, this modification targets a very important functional movement - hip extension!
In simple terms, the “hip joint” is the ball and socket joint where the head of the femur meets the pelvis. Flexion at the hip occurs, for example, when you do a sit-up. As your torso apporaches your knees, the hip joint is “flexed” or closed. Hip extension occurs when you are rising from the bottom of a squat to the standing position. In this case the hip joint “opens” as you rise to a standing position.
The primary muscles involved in hip extension are the gluteal muscles and the hamstrings. This movement is important for walking, climbing stairs and hiking on uneven surfaces. If you are an athlete, hip extension capacity is helpful for explosive movements such as jumping and running , for weightlifting movements such as squats and deadlifts as well as the Olypmic lifts such as cleans and snatches.
Many of us do a lot of sitting during our daily lives - especially since the COVID pandemic where so much work is being done on our computers remotely. Spending a lot of time in the sitting position where the hips are flexed, can weaken the hip extensors. For this reason it is important to focus on increasing strength and capacity for hip extension for longevity in performing our activities of daily living and to optimize performance in our athletic endeavors. Today’s workout uses the kettlebell swing to achieve strength and power for hip extension.
TABATA 20 seconds of work / 10 seconds of rest for 4 minutes. Perform each movement in sequence for 20 seconds of work and 10 seconds until you have performed 4 rounds of each movement.
Take 5-10 minutes to select your options for the workout. Given the volume of repetitions, choose lighter weights/easier options that you can do confidently. The goal is to complete the sets of 25 repetitions in no more than 2 sets.
If pike push-ups are not accessible to you, substitute the dumbbell push-press
For less volume, reduce the repetitions to 15 per movement.
3 rounds for time
25 kettlebell swings (swing the bell overhead as an advaced oprion or swing the bell to eye level)
This workout is a bit spicy, so be kind to your muscles with this 15-minute hip-opening yoga sequence. #dontskiptheyoga
15-minute hip-opening yoga sequence from Five Parks
If you are an Endurance athlete you don’t want to miss this!!!
STRONG. by Feisty is back! This time, with a special focus on the strength-training needs of endurance athletes and some new coaching and community activities with world-class triathlete and coach Lynda Rowan! For a limited time, October 25th - November 1st, here’s what you get:
7 modules that cover everything from mindset and goal setting to injury prevention, nutrition, and strength training considerations by life phase
A mobility routine to help you stay injury-free when lifting
Nutrition guidelines for before, during, and after strength training sessions
Guidelines to help you with any gym setup
An exercise library of over 40 demo videos created for women by women
A 16-week adaptable training program
A weekly community check-in with a certified endurance coach (November-January)
Networking sessions to help you find accountability partners or groups
Opportunities to win fun prizes when you complete community challenges
Off-season cohort pricing: $149.
Are you ready to up your game? Learn more and sign up HERE.