Soo.. after a few stops and starts, Mr. E and I have finally gotten back into the groove with our Sunday strength practice for the past few weeks.
I’ve been noticing the benefits, especially combined with my Monday BOOST sessions, where I repeat portions of our Sunday workout and apply them to dance.
I’ve been paper-logging these Sunday sessions, but I kind of miss the the blog-logging (the last one was from February!) so here we go.
We’re back!
Warmup
Deep cleaning our appartment (for real! We somehow had some energy to spare this weekend. I blame the full moon 🌕)
Rope Skipping
For our Taekwondo/Sword jumps, but also for the incredible effectiveness in building stamina, rope skips have been added again to the mix 🙂
Note: I’m only blogging my reps here, Mr. E did a bunch more of each.
Skip reps
- 100 regular/speedy jumps
- 50 left-right skips
- 40 left foot only, 40 right foot only
- 50 high knee jumps
And a bit of freestyle stretching between each round (we take turns with the jumping/stretching)
- calf stretch
- quad stretch
- sofa stretch
- shoulder stretches
Kettlebells
Simple & Sinister warmup
3 x the following set (8 KG for me):
- 5 x Goblet Squat (3 Kazacks – 2 regular)
- 5 x Hip Bridge (lifting 1 leg on the 5th)
- 5 x Halo (LR)
KB Swings
With active rest (joint rotations, shakeouts, stretches,..) between each set of 10:
- 1 x 10 2-Handed Swings (20 KG)
- 1 x 10 2-Handed Swings (20 KG)
- 2 x 5 1-Handed Swings (20 KG)
- 1 x 10 2-Handed Swings (20 KG)
- 1 x 10 2-Handed Swings (20 KG)
TGUs
- 5 x TGU – 8 KG (LR) – was not feeling like the 12 KG this week, so went back a notch to the 8 and worked on my form instead.
Abs/Core
- Leg lowers
- Floorbarre Obliques
- Bent-leg lowers
- Boat and Bow
Flexibility/Mobility work
- Working our extensors and practising rotations for the hands/arms/wrists/hips (in between sets)
- Stretches for hips, inner thighs, legs, arms and shoulders (after the workout, for about 20 min)
- Splits practice (finally back on the wagon with flexibility work! will blog more on that later)
Have a great week! And let me know how your strength/conditioning routine looks 🙂
PS: I posted a mini-version of (part of) this routine in my youtube channel, so you can try out some of the moves at your own place/pace. Check it out here!