We increase the volume and the core work in Week 3 of our Strength Training Series.
Video Transcript
Ryan Kohler 00:04
So here in week three, we’re going to keep some of those foundational movements from the first two weeks and progress with them. We’re also going to add two new movements this week to challenge the body a little bit more. One of those will be a barbell reverse lunge. The other will be a core routine where we’ll incorporate kettlebell movement into that. As always, form is our major concern, we want to move with good movement patterns. So bringing in these new exercises, focus on your form over adding weight too quickly.
Deadlift
Ryan Kohler 00:30
With that, we’re going to go ahead and get started with our deadlift. Here in week three, we’re moving our deadlifts to four sets of 10 to 12 repetitions. So let’s get started.
Barbell back squat
Ryan Kohler 01:00
Next is our barbell back squat, we have four sets today, 10 to 12 repetitions.
Barbell reverse lunge
Ryan Kohler 01:25
Okay, next we have a barbell reverse lunge. This one, we’re looking at two to three sets of eight to 10 reps, and this is how it’s gonna go. Very, very similar to that barbell squat that we did, where you’re going to address the bar, come under it, get it in that soft tissue right near the shoulders, lift it off carefully, and then we’ll step back a bit. So with this one, we’ve got a single leg exercise as opposed to double.
I’m going to start with my left, what we’re going to do here is just take our free leg, put that behind us, drop down, and then drive back up strongly on that front foot. We’ll do eight to 10 reps, two to three sets, and that’s eight to 10 reps per leg. Make sure you switch, repeat on the other side, and then we’re done. One key thing to watch for this is just your knee position. When you’re dropping back, make sure that it’s over the foot and not diving all over the place or going too far forward.
Ryan Kohler 02:20
If the barbell is a little bit too heavy, or you want to start off and focus on the form, what you can do is take two dumbbells, bring them up to your shoulders for some extra support, and then go into that same movement where we go into the reverse lunge, just like that.
Kettlebell pass-through
Ryan Kohler 02:42
Alright, our next exercise is going to be kettlebell pass-through, so this will start with us in a push-up position or a full plank position. The goal here is to take one hand and move the kettlebell from one side to the other. We’re going for two to three sets of eight to 12 reps, and here we go. We’ll get into our push-up position here, you can bring your arms a little bit further inside to make it easier that way you don’t have as much tipping going on. We’re going to draw one hand under us and pull the kettlebell over, and then put that hand back down. We’ll repeat on the other side. Just like that. You can also mix this up, make it a little bit more difficult by bringing it from corner to corner like this, and challenge your stability.
One other thing to watch for. If you’re having a trouble with this or poor form, what you’re going to notice is you’ll have more hip motion like this where you’re kind of rotating or opening the hips. Really try to lock those hips in place and just move your arm.
Side plank
Ryan Kohler 03:48
Okay, so let’s get into our planks, two to three sets, 30 to 60 second holds on each side.
All right, that’ll do it for this week. Hopefully you learned some new movements that you can work into your routine. We’ll see you next time!
