Tri-set Värmdö

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Tri-set VÄRMDÖ; strength around the front of the torso, back of the arms and shoulders + inside of the thighs. Flexibility around the spine in the direction of flexion, extension, shoulder extension and hip abduction.

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In this sequence you alternate three exercises back to back. Second and third exercises requires kettlebells.

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A. Hollow Body Rocks; 15-45 seconds rocking with short or longer lever. Focus on flexing the spine and maintaining the same shape of the body when you are rocking.

B. Push Up & Up Dog; here you get the opportunity to challenge a large range of motion in shoulder extension. Support from your knees or longer lever on the feet.

C. Seated Butterfly; sit upright against a wall (or a tree). Use isometric contraction (5-10 seconds) followed by a short relaxation and continue with a loaded stretch (10-15 seconds). Repeat 4-6 cycles.

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Repeat tri-set 2-5 times.

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Next workshop with kettlebells will be held online/live zoom 3rd and 4th of February. Book your ticket here!

//Magnus Ringberg