Here’s a full break-down of the Kick Through movement, for those of you who want to start adding this functional/primal movement into your training...
The best way to start is by working on your mobility before you start to get explosive, to insure that your form is on point!
Below I have provided you with a step by step process on improving your mobility & agility. If there’s a step which you cannot yet do, then take it back to the previous one, and focus on that until your mobility improves.
Step One:
Alternating Kneeling Mountain Climbers (4-6 Reps)
Get onto all fours and straighten your spine, rolling your shoulders down and back, engaging your scapulas. Lift one knee up to meet with your armpit. Actively push into your armpit and lengthen your spine, protracting your pelvis. Put the knee back and continue to alternate sides.
Step Two:
Alternating Mountain Climber to Hip Flexor Stretch (4-6 Reps)
From Loaded Beast, bend the left leg and bring it up to the outside of your left arm (your shoulder should be in line with your knee), with the opposite leg extended behind you, creating a stretch in your hip flexor and hamstring. Make sure that your back is straight and your actively trying to push your bum out so your spine doesn't round. Once the knee meets the arm, drop the knee thats behind you down to the floor, creating an even deeper stretch. Sit into it and breathe, then lift the knee back up, replace the leg and repeat on the opposite side.
Step Three:
Alternating Mountain Climber to Sit Through (4-6 Reps)
From your Mountain Climber position, bring the leg behind you up to meet the bent leg in front. Fold the leg in as you would to sit cross legged, so that the shin is touching just above the ankle of your front leg. Replace the leg behind you, then switch sides and repeat.
Step Four:
Alternating Mountain Climber to Step Through (4-6 Reps)
From your Mountain Climber position, lift the back leg and bring it through your arms in front, ‘Stepping Through’. Pause for a second and then replace that leg back behind you. Come back to a Loaded Beast position (bottom on heels), then repeat with the opposite leg.
Step Five:
Loaded Beast to Kick Through (6 Reps, alternating)
From your Loaded Beast position, explosively Jump your right leg forward into a Mountain Climber. As soon as that foot reaches the position, Kick you back leg through, extending out, pointing through the toes. At the same time, Reach your opposite elbow back (as in the video), creating opposition as you reach. Without putting the toes on the floor, jump both legs back to the Loaded position & repeat.
Thanks for watching!! ✊😆
24 авг 2024
