Phase 3: Resistance

A little goes a long way.

For each exercise: begin with 4 reps per side and increase reps weekly to a maximum of 10 reps per side.

• Kettle Bell Windmill - This is challenging without weight. Start light.

• Kettle Bell Alternating Cross Body Deadlift

• Oblique Openers - Start with minimum 24# - 35#.

• Braced Sand Bag Carry - Begin with 1 x 100m goal distance, work up to 1 x 400m. Try not to set the bag down.

• Narrow Stance Squat to Object - Start with a PVC, dowel, or training bar.