Day One teaches you all about proper posturing and mechanics. To ensure you’re targeting the correct muscles, focus on the cues on proper positioning and neutral spine mechanics. We want to limit movement compensations, ensuring we correctly target specific muscles. A “neutral spine” will be extremely important throughout RunSmart
Day Two is all about building low back strength that will be essential for later workouts. You may feel soreness from Day One. If so, give your body time to heal and adjust to the new stress you’re placing upon it. Continue mastering the two arm, kettlebell swing. Keeping
Day Three will not only introduce some new exercises but also continue our campaign for building low back strength. The focus here is to continue on perfect movement. You’ll want to be solid on your neutral spine mechanics during a squat and while swinging the kettlebell. Watch Day One
This workout requires great form and back strength. Day 4 includes more kettlebell swings and is a great way to develop better strength and endurance; however, be strict on your technique and form. It’s recommended that you visited PRIME Days 1, 2, and 3, prior to performing Day 4.
Day Five is going to kick things up a notch. I’m going to introduce the Halo Position. Consult the tutorial in the intro section for in-depth instruction on mastering the Halo Position. Day Five may require a lighter kettlebell than previous days, so start easy.
This workout may lend towards a lighter kettlebell if available. Five to eight pounds is recommended for females and 10 to 15 for males. As always, keep your butt back and spine neutral while performing any bending lifts, including squats, deadlifts, and swings. If you’re unsure about any of
Day Seven pushes the envelope a little further and starts to incorporate more position 3 (bell overhead facing up). As with every workout thus far, be mindful of your form. The hip hinge rules apply to ensure proper balance. If you’re feeling stronger, feel free to increase your weights
Day Eight incorporates the half kneel position. You’ll want to snag a pad or something soft to kneel on. Your slingshot should be improving now, too. Half kneel takes your feet away from you, challenging your hips and core to support you, but mind your posture as you do
Day Nine brings a lighter kettlebell. We will be on and off the ground during this workout, so make sure you have room to move. This workout ends with a tendon-strengthening protocol, which uses eccentrics to help you fight common tendon injuries. This is another workout you’re going to
Plan on using a lighter weight during this workout. Position Three equates to pressing the bell overhead with the bell facing up. Position Three requires awesome core and shoulder strength–paired with some great balance. It may be helpful to have a lighter weight handy. Position Three challenges your strength