Adrian Durham

Here’s a lower-body superset I hit in today’s workout. - - The first move is a kickstand goblet squat, which I followed with walking RDLs. Details below… - - - - - By staggering the stance, the kickstand goblet squat creates a bias on the forward leg. This allows one leg to do most of the force production, without having to stabilize the body. For this reason, this exercise helps bridge the gap between single-leg and double leg squatting. - - - Similarly, the walking RDLs emphasize one leg at a time, without the stabilization demand of single-leg RDLs. I usually do these RDLs in place, but doing them walking just seemed more functional. - - - - I’m always an advocate of single-leg training, but progressing to this from entirely double-leg squatting and deadlifting can be intimidating. Exercises with a staggered stance (like these) can help make this transition easier, and are still much more functional than double-leg exercises. After all, very few sports or activities require even force production from both legs at the same time, with the exception of rowing. So unless you’re a competitive rower, it’s time to make your leg day a little more functional 😅 - - - - - - #functionalfitness #kettlebellworkout #kettlebelltraining #crosstrainingfordancers #performancetraining #injuryprevention #legday #singlelegtraining #dancerfitness #mobility

This kettlebell swing variation is super easy to learn, feels great, and can benefit almost any sport. It’s definitely becoming a staple in my leg workouts. - - - - #fitness #legday #powertraining #singlelegtraining #crosstrainingfordancers #kettlebelltraining

Some of today’s leg work 🍗 - - - - - - - Unilateral moves like the skater squat in the first slide can be used for many different adaptations. Here, I’m using a weight that is challenging for 4-5 reps to get a strength adaptation, but bodyweight or lighter weight can be used with higher reps if your goal is stabilization or endurance. - In the second slide, I’m performing RDLs with a staggered stance to emphasize one leg at a time. - If your leg workouts don’t incorporate unilateral moves like these, you’re missing out. Most sports and daily activities require force production from a single leg at a time (going up stairs, sprinting, cutting, pirouettes), yet most people’s leg workouts consist of bilateral squats. - By training one leg at a time, you can ensure that you have the stabilization and strength you need in each leg on its own, without the potential for compensation you would have if both legs were working at the same time. - Unilateral training also allows you to move more weight than you could on two legs, due to a phenomenon called the bilateral deficit. - The bilateral deficit refers to the fact that the neuromuscular system does not generate maximal force when two of the same limbs operate simultaneously, with respect to the force developed when both limbs act separately. In other words, you can lift more than 50% of your maximum two-leg squat in your maximum single-leg squat. This allows more opportunity to overload your legs without having to put hundreds of pounds on your back. - - - - - - - #fitness #strengthtraining #crosstraining #kettlebellworkout #legday #squats #crosstrainingfordancers #injuryprevention

Here’s a move that trains full-body stabilization, and recruits a functional group of muscles called the Posterior Oblique Subsystem. . . . . . . Here’s why we train the Posterior Oblique Subsystem: . . A muscle synergy is a group of muscles working together to produce movement. The Central Nervous System optimizes the selection of these synergies, not just isolated muscles. The movement system muscles are divided into 4 distinct subsystems, and each subsystem is associated with different functional movements (such as walking, running, throwing a ball, climbing stairs, etc). The Posterior Oblique Subsystem, which is the focus of this move, consists of the latissimus dorsi, gluteus maximus, and thoracolumbar fascia. . . When the latissimus dorsi and the opposite gluteus maximus contract, it creates tension in the thoracolumbar fascia and a stabilizing force across the sacrioiliac joint. Thus, when an athlete sprints, the Posterior Oblique Subsystem transfers forces from the transverse plane to the sagittal plane, providing propulsion forward. This also makes the subsystem important for rotational activities like swinging a golf club, a baseball bat, or going for a lot of pirouettes. . . Dysfunction with any muscles in the Posterior Oblique Subsystem can rapidly lead to low back pain, so it is important to keep this muscle synergy strong. Unfortunately, training these muscles in isolation (think lat pull-down, glute kick-backs) won’t translate as well to performance gains… . . . To simplify this move, take out the forward lunge and clean. Enjoy! . . . 🎥🎥: @pink.ballerina . . #fitness #crosstraining #crosstrainingfordancers #kettlebellworkout #kettlebelltraining #performancetraining #resistancetraining #powertraining #dancerfitness #ballet #stabilitytraining

Here’s a 3-move upper body workout that I hit today. Nothing fancy, just maintaining some strength and power. I tried simplifying my training this summer with shorter workouts, and have felt pretty good results. I’ll be looking forward to amping up the training (and the posting) in the coming months… . . . . . . Here’s the workout: . . Superset: 3x10ea alternating bent-over rows 3x10ea alternating floor press . . Finish with: 3x5ea kettlebell snatches . . . . . Alternating arms in the rows and floor press will challenge the anti-rotation of your core, as well as increasing each muscle’s time under tension from the isometric hold at the end of each rep. The floor press also offers a more joint and space friendly alternative to the bench press. If you have a messed up shoulder like I do, you’ll probably prefer this to a bench press. . . The kettlebell snatch develops full-body power. The “equation” for power is: Power = force x velocity (think moving heavy things, fast). Increasing power will aid in almost any athletic activity, so it’s an important part of my training. They key is to do 5 or less reps per set, to keep the movement as explosive as possible. . . . 🎥 🎥: @pink.ballerina . . . . #fitness #kettlebellworkout #kettlebelltraining #powertraining #strengthtraining #dancerfitness #crosstraining #crosstrainingfordancers #kettlebellsnatch

Messing around with the kettlebell after work today. . . . . . . . . This move works in all 3 planes of motion (sagittal, frontal, and transverse planes) and requires a bit of coordination and deceleration. While my workouts usually consist of the basics, I’ve been enjoying moves like this because they’re fun and make me feel somewhat athletic. This one gives a lot of bang for your buck, so I thought I’d share it. Let me know what you think! . . . . . . #fitness #kettlebelltraining #kettlebellworkout #crosstraining #crosstrainingfordancers #kettlebellexercises #performancetraining #ballet

Hit this kettlebell move after work today 🦍 . . . Here’s the benefits: . The snatch portion of this move develops full-body power (especially from the hip area) in order to get the kettlebell overhead as quickly as possible. . The squat portion challenges the core just as much as the legs, due to the offset kettlebell position (requiring anti-rotation from the core). . If you have a kettlebell and are able to snatch it, try this out. . . . . . 🎥🎥: @erickgarnicax . . . . . . . #crosstraining #balletcrosstraining #crosstrainingfordancers #kettlebellworkout #kettlebellsnatch #kettlebelltraining #coreworkout #dancerfitness

Let’s talk training motivation ☀️ . . . . . . We all know that extrinsic rewards, such as appearance, money, and trophies, can positively influence our motivation and performance in sport/training. However, these results tend to be short-term and the effects on motivation last only until the extrinsic rewards come to an end (which always happens eventually). The longer-lasting form of motivation, thought more difficult to achieve, is intrinsic motivation. This shifts the focus to the love or enjoyment of participating in the sport, and the process of becoming competent at it. Along these lines, most people find it hard to adhere to a training program long-term because they do not truly enjoy doing it on a daily basis. Take the time to find a training program you enjoy doing, and will be able to find satisfaction in, even on your worst days. . . . . 📸📸: @hipovision . . . . . . . . . #fitness #kettlebellworkout #motivation #crosstraining #crosstrainingfordancers #outdoorworkout #personaltrainer #dancer #dancerfitness #danceprehab #kettlebelltraining

Lower body push & pull superset ☀️ . . . . . 🎥🎥: @hipovision . . . Here’s a simple superset to hit the major leg muscles: - - 1st slide: front rack kettlebell squats 2nd slide: stagger-stance RDL - - A superset involves two exercises performed back-to-back with little to no rest in between. They are a time-friendly way to increase the volume of a workout and also present an endurance challenge if you’re using higher reps. In this case I’m using an antagonistic pair, meaning I’m working opposing muscle groups with each exercise. - - The first exercise is a “push” exercise, which generally will work the muscles on the front of the body that we see in the mirror (think bench press, overhead press, squats, etc). - - The second exercise is a “pull” exercise, which works the muscles on the back of the body that we can’t see, and usually neglect (think rows, pull-ups, deadlifts, etc). - - Super-setting a “push” with a “pull” helps you to work those opposing muscles (that you might have forgotten about) without adding a bunch of time to your workout. Save this and try it in your next workout! . . . . . . . . #fitness #training #squats #coreworkout #kettlebellworkout #outdoorworkout #functionaltraining #crosstraining #crosstrainingfordancers #dancerfitness #danceprehab #ballislife #mobility #balletmen

Grab some kettlebells and try this athletic lunge progression: . . . . 🎥🎥: @hipovision . . . . 1st slide: walking lunges - This lunge variation will challenge your legs in a dynamic fashion without requiring too much upper body or core recruitment. Feel free to go heavy, but the grip will be the limiting factor for most people. . . . 2nd slide: front rack walking lunges - Moving the weight from your sides to chest height will require more core activation to keep upright and to stabilize with a higher center of mass. . . . 3rd slide: mixed-rack walking lunges - This variation will challenge the anti-rotation and lateral flexion of the core, in a dynamic fashion. Make sure to do both sides. . . . . . . . . . . . #fit #fitness #training #legday #lunges #kettlebellworkout #crosstraining #crosstrainingfordancers #injuryprevention #legworkout #functionalfitness #coreworkout #ballet

Here’s a 5-move leg workout you can do with a single load. Details below: . . . . 🎥🎥: @hipovision . . . 1st slide: Alternating single-leg squat to skater squat . . 2nd slide: Not sure what these are called, but they really got the heart rate up . . 3rd slide: Lateral lunge to single-arm clean . . 4th slide: Single-leg Romanian deadlift (RDL) . . 5th slide: Alternating single-arm kettlebell swings . . I’d recommend 3 sets of 6-12 reps per exercise. This workout could also be performed circuit style, depending on your goals. Save it, try it, and let me know what you think! . . . . Music 🎶: The Climb back by J. Cole . . . . #fit #fitness #legday #legworkout #squats #crosstraining #crosstrainingfordancers #functionalfitness #injuryprevention #ballet #arizona

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