Give me some recommendations for 2 more movements!

[findingmywayback]

Here’s my current program:

Day 1
A. Kb TGU 10min. (Goal of 10 reps each side)
B. Kb snatch reverse ladder 10min (goal of 90 rep total)
C. Need a recommendation!

Day 2
Yoga 30 min

Day 3
A. Kb TGU 10min.
B. Kb 1H swings 10min
C. Kb pull over sets x reps

Day 4
A. Club inside circle
B. Club outside circle
C. Club shield cast

Day 5
A. Hydrocore

Day 6
A. KB TGU 10min.
B. KB C&P reverse ladder (goal of 90 reps)
C. Need a recommendation

Day 7
A. Club inside pendulum
B. Club outside pendulum
C. Club 180 degree pullover

I had previously done low mills and high mills on day 1 and 6, but I’ve decided I’d rather do something different. Preferably something still in a linear motion that targets abs/lower back.

I also know that working out hard every day is impossible, but that’s why I have one day for yoga and one day for hydrocore built in. Yoga is more stretching and restoration focused and hydrocore is a lot of mills as a self check on my body moving together since all kettlebell and club movements are done one handed.

I’m really interested to hear what movements you all would recommend! Hopefully it’s something I’ve never heard of before!

 

[kianicole]

@findingmywayback Some form of squat, split squat, or lunge would be a shout

 

[juancarlos]

@findingmywayback Squats.

Why would you want to target your lower back?

 

[findingmywayback]

@juancarlos I’ve had surgery on my L7-S1 disc. Had a bulging disc that cause severe sciatica and I couldn’t walk right for a year. It’s very important to me keep my lower back and abdomen strong so that I never have to go through that again.

 

[juancarlos]

@findingmywayback And a physiotherapist told you that you should target the low back?

 

[findingmywayback]

@juancarlos My physical therapist had me doing kettlebell deadlifts at the end of therapy.

 

[juancarlos]

@findingmywayback Okay. Deadlifts aren't low back lifts though. Most full body/compound lifts will work your low back as it has to connect everything. How much it works kind of depends on the amount of hinge.

 

[dawn16]

@findingmywayback I would definitely add some squats, and some vertical pulling. Do you have access to anywhere to do pull ups?

 

[findingmywayback]

@dawn16 Currently no. Could kettlebell high pulls work in the same way?

 

[dawn16]

@findingmywayback I am not an expert, but I do not like that exercise. I would do rows instead, but really pull up is really good exercise. Try to get something.

 

[dawn16]

@findingmywayback First of all, it looks like a very good program for GPP. I'd add squats and chin-ups definitely. I understand that you don't have a pull-up bar, but you should find a way. There's always a way. It could be inverted rows as well.

 

[findingmywayback]

@dawn16 I could definitely make inverted rows work! I could make a pair of tall paralletes. If I added dips in somewhere during the week do you think that would be too much pressing with all the TGUs and C&P? My gut says yes.

And thank you for the compliment on the program design. I tried to make it as basic, encompassing, and scalable as possible.

 

[dawn16]

@findingmywayback Tall parallettes would work. Once rows become too easy on them, just put your feet on a chair so your body is parallel to the ground.

Not sure that adding dips would be too much pressing. This is not the same movement pattern as C&P or TGU. Focus your dips on pecs work if you want them in, pecs are not too involved in your other lifts.

But... While it is not unwise to add them if you can (try it for several weeks and see if it works for you), diluting yourself in too much variety has downsides too. I prefer my programs to focus on 2-3 lifts. Plus yoga and clubs on off days. Yoga and clubs are brilliant.