PIC of Yoana's Saturday Morning Class. Yoana let me take her class out to the track; big fun!
I have a new favorite exercise; the double KB Front Squat. Although it can put alot of load on the spine, I find that with a reasonable and smart weight it gives me the perfect balance between my quads, hamstrings and glutes as well as the spinal erectors. This "Big Bang Exercise" really should be a staple in most people's program in my oppinion. The fact that you are stabilizing and keep two seperate weights close your chest and shoulders requires a tremendous amount of core strength and endurance. RKC Team leader Ken Black really taught me the importance of digging in equally with the entire foot, and man has it made a difference. My pee wee herman legs are starting to look a little better and more importantly, they feel STRONGER.
A-1 Double KB Front Squats
24kg's 4 x 5 reps
B-1 Weighted Pull ups
32kg 2,2,2,2,2 = 10 reps
C-1 Reverse Lunges
16kg's 3 x 8/8
Saturday: Speed Day at the track
Warm up = 15 minutes
3 x 40 meters
1 x 100 meteres (flying - meaning that I started from a running start)
1 x 150 meters
This was the first time that I had put my spikes on all year. Felt Great!
I have a track meet coming up next month in April so time to get used to the spikes.
I loved it, felt awesome!