Name: Playbook - Heather Graves - KB Anterior Chain
Uploaded: 2023-07-12T03:26:21.807Z
Duration: PTnullM
Description: KB Anterior Chain

90/90 stretch

Activate your nervous system with these ground force reaction movement

Reach high with your hands, extend through your body (hips, knees and ankles) 
Pull your body back to the ground into a squat position as quickly as possible

Double leg SnapBack

With feet hip width apart, extend your whole body, reaching hands to the sky, rise up on your toes, then pull your body down to a split stance squat position as quickly as possible. Hitting the ground hard with your feet

Split Stance Snapback Right

Split Stance Snapback Left

Squat Jump

Activation

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at full range of motion and extend your legs to come back up

KB goblet squat

Maintain neutral spine 
Keep arms straight as you push body away from the ground and slowly lower it back down at your shoulders

Crawl hold + protraction

Starting in plank position, perform a push up, then alternate touching your hand to the opposite shoulder 
Keep hips level and core engaged

Push Up + Shoulder Tap

Maintain neutral spine, push body away from the ground

Full Plank

Starting in a elevated crawl position, maintain a neutral spine and hips level to the floor. 
Extend one leg straight back while reaching the opposite arm forward. 
Return to starting position and alternate to opposite side of the body

Crawl Hold Birddog

Suitcase Carry

Stand up tall with spine stacked in a neutral position (ribs over pelvis, neck in line with spine)

Stand perpendicular to band, press band away from your chest and hold

KB Anterior Chain

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