LOCK DOWN CHALLENGE—DAY7

LOCK DOWN CHALLENGE—DAY7: Kettlebility invites you to join our Lock Down Challenge! Each day we will present an exercise or movement pattern that you can perform at home. They can be performed loaded (kettlebell, dumbbell, bottle of water) or with just bodyweight. The important thing will be to explore the movement, and get all your repetitions completed by the end of your day 👍 DAY7 opens your chest, and tightens your Core with Thoracic Openers in 3-positions. Openers certainly can help you reverse the mechanical constriction that can overcome the skeleton, but that's not all. The physical demands of our modern lives have a way of drawing the chest in on itself, rounding the shoulders, and turning us into The Slumper. Slumping tends to freeze the ribcage in place, making healthy diaphragmatic breathing difficult at best. Our ribs are supposed to MOVE...! The more you expand and rotate your sternum, rib cage and the rest of your upper body with chest openers, the more blood, oxygen and nerve circulation will be freed up to invigorate you mentally and physically! We work these Openers in positions that really target the CORE. Planks and 4pt Crawl are all about integration, strength, work capacity for the whole torso, shoulders, and hips. Pro tip: remember to keep shoulders away from ears, a long spine, and ribs down, throughout the movement. The goal for DAY7 is 5 reps each side of Plank Openers - in any position: Pushup, 4pt Crawl, or Elbow Plank - throughout your day :) Your complete LOCK DOWN CHALLENGE-DAY7 training protocol: -- 10-sets of Plank Openers completed for the day, then finish with: -- 1 unloaded or loaded Get Up each side -- 5 Perfect Pushups of your choice -- 10 bodyweight squats -- The complete DAY4 Flow -- 20 Curtsy Toe Touches each leg -- 5 Chair Dips ENJOY! OWN YOUR MOVEMENT, EARN YOUR STRENGTH…! KETTLEBILITY | Russian Kettlebell Training and Elite Performance Coaching Filmed at Seattle for KETTLEBILITY - http://kettlebility.com - don't forget to subscribe to our Youtube channel, 'like' our Facebook page, and Instagram feed @kettlebility, and please share! Thanks for watching! StrongFirst Accredited Gym | Group Classes | Personal Training and Performance Coaching | Workshops | Events | Transformation Challenges | Instructor Preparation | FMS Screens and Correctives | GFM | KAATSU Training | Z-Health | Oxygen Advantage | Movnat | Precision Nutrition #kettlebility #strongeratanyage #kettlebells #strongermakeslifeeasier #strongfirst #performancecoaching #zhealth #strengthandmovement #strengthbuilds #turkishgetups #swings #hardstyle #getstrong #groundforcemethod #GFM_worldwide #FMS #functionalmovementsystems #strongfirstgym #everydaystrong #studentforlife #painfreemovement #findwhatworks #buildingonthebasics #morefunwithfriends