Bounce Back Training
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Bounce Back Training is an independent personal training business that focuses on creating unique custom based programs that focus on HIIT training programs developed to meet clients current abilities, while developing a stride towards future goals. There is no reason for spending hours in the gym to get a great workout when all you need are a few tools, a place to workout, and lots of motivation.
The Kettlebell Swing is undeniably one of the best all around exercises you can do to improve your posture, aerobic capacity, improve back pain, dynamic balance, and strengthen the muscles of your core, glutes, hips, hamstrings, quads, back, shoulders, and arms.
The KB swing should not resemble a squat at all. Kettlebell Swings are a powerful and explosive movement. The power of your swing comes from your hinge (think pushing your hips back to touch the wall behind you) and the snap of your hips, not from bending of the waist, or slouching from your back.
If you are still learning the KB swing, a great place to start is with a swing and reset. This allows you to pause in the set up and do a quick scan of your body to assess your form before performing the next swing. This is also handy when upgrading to a heavier Kettlebell.
I am using a 35 pd powder coated Kettlebell from Kettlebell Kings!
07/01/2021
This crew crushed our Glow Row Power class!
Some upper body exercises sprinkled with a little core. :) These bands kick my 🍑🍑!
I am on my knees in the first exercise to avoid any compensation. I only want to feel it in my lateral/posterior shoulders, and the backs of my arms. Keep constant tension on the band by pushing outward on the band using your medial shoulders, not your hands. You should NOT feel this in your neck!
High reps. It burns so bad! :)
Not every workout has to be crazy and intense. Slowing it down a few times a week to work on mobility and building on weaknesses is just as important to avoid injury and burnout.
Changing directions and challenging your movement through different planes of motion during cardio is very important. You don’t need a lot of room to do this.
I couldn’t show my diagonal movement because the camera wouldn’t pick up the whole sequence. :-)
Each movement 1 min. / 15 sec rest / 5 x’s
Holy Moly! Adding an 8 pd vest to my core exercises almost made me cry. 😢😁
It doesn’t sound like much, but that added weight made everything so much harder. My arms were shaking so bad!
It’s amazing how light you feel after@taking that thing off! Haha
Happy y’all!
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Santa Clara, CA
