"Use your hips to put momentum on the bar!!"  You hear us saying this almost every single day.  We say this so that you remind yourself to be as efficient as you can by using the strongest parts of your body.  But you cant drive hard off a weak foundation.  Your foundation is your core.  I'm not talking your upper abs like when you used to do crunches.  I'm talking about your entire midsection.  You know how when you put weight overhead and you feel your lower back really bow out? This is the sign of a weak core.  When you are supporting weight overhead your hips need to be underneath your shoulders in a straight line.  Think of a column in a building.  If it was bent or crooked, it wouldn't be as strong.  Your body is the same way. So today is built to hit your core.  This is something that needs to be worked every time you put yourself under some weight.  Stay tight!!!

I FORGOT TO SAY HAPPY BIRTHDAY TO OUR AMAZING TRAINER CURTIS YESTERDAY!!!!   SEE WHAT HAPPENS WHEN YO GET OLD CURTIS?!?! DONT LET IT HAPPEN TO YOU!!!  :)

FEEL THE BURN!!!

_________________________ DSC_0028

"To the Core!"

INFERNO Warm-up x 3

Complete the following:

.

4 Rounds:

7 reps Push Jerks (185#, 125#)

14 reps Hollow Rock Rolls

21 reps Kettle Bell Swings (53#, 35#)

*You must have your hips underneath you on the Jerks and the KB Swings when you are at the top of the lift for the rep to count.  If hips go back, then rep didnt count.  Must clean weight off the ground before you jerk it.

.

then...

.

Tabata Thrusters (135#, 95#)

*8 rounds of 20 seconds as many reps as possible and the 10 seconds of rest.  DO NOT REST DURING THE 20 SECS!!!!!!!!!  Rest during the 10 seconds.

.

Post to comments:

_______________________________________________________