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Thursday, January 23, 2025

WOD: The Kick is Good


When was the final time you felt really challenged by a exercise? The Kick is Good! is right here to alter that! This high-energy WOD combines cardio, power, and dynamic kicking to present you a full-body exercise that improves your health degree whereas preserving issues contemporary. Whether or not you’re new to health or a seasoned professional, this WOD caters to all. With modifications and progressions accessible, everybody can discover their tempo whereas pushing towards peak efficiency.

WODs like this are on the core of the GRIT program on the Academy of Self Protection in Santa Clara. This group health class is designed to reinforce your endurance, power, and agility, making it a improbable alternative for all ranges.

WOD Breakdown

Right here’s a have a look at what you’ll be tackling in the present day:

  • Roundhouse Kicks: 3 units of 12 reps per leg
    Targets your core, glutes, and legs. For newcomers, decrease the depth by kicking at knee top. Superior members can improve velocity or add gentle ankle weights.
  • Man Makers: 3 units of 8 reps
    A tricky combo of a push-up, row, squat, and press that builds complete physique power. Modify by performing push-ups in your knees, or omit the press for an easier model.
  • Push Kicks: 3 units of 10 reps per leg
    Works the core and leg muscle tissues whereas enhancing stability. Newer athletes can do this with a stationary maintain, whereas extra skilled ones can carry out sooner kicks.
  • Russian Twists: 3 units of 15 reps per facet
    Interact your obliques and core. Inexperienced persons can maintain their toes on the ground, whereas superior members can elevate their toes or maintain a weight for added problem.
  • Facet Kicks: 3 units of 12 reps per leg
    Targets the outer thighs, glutes, and hips. Regulate the kick top primarily based in your flexibility—intention low for security, or excessive for a problem.
  • Deadlifts: 4 units of 10 reps
    A basic transfer for strengthening the again and legs. Use dumbbells, a barbell, and even resistance bands at residence. Deal with correct type by preserving your again straight.
  • Squat Kicks: 3 units of 15 reps
    Combines the squat’s decrease physique work with the cardio increase of a kick. New members can alternate a squat with a step again, whereas superior members can squat deeper and kick greater.
  • Laps: 4 laps across the coaching space or your yard
    This dash helps preserve your coronary heart charge and builds cardio endurance. Inexperienced persons can jog, whereas superior people ought to go for a full dash.

Suggestions for Maximizing Right this moment’s WOD

  1. Heat Up Effectively: Dynamic stretches and some minutes of sunshine cardio will prep your physique for the kicking-heavy exercise.
  2. Deal with Type: High quality over velocity! Make sure you’re sustaining stability throughout kicks and preserving your again straight throughout deadlifts.
  3. Hydrate and Gasoline: Drink water earlier than, throughout, and after. Have a light-weight snack prepared post-workout to help muscle restoration.
  4. Modify as Wanted: Regulate reps, weight, or velocity to fit your health degree, preserving security in thoughts.
  5. Cool Down: Stretching the hips, hamstrings, and again will improve flexibility and forestall soreness.

Able to check out The Kick is Good!? You don’t must do it alone! Join a free trial of the GRIT program on the Academy of Self Protection in Santa Clara. Soar right into a supportive group the place each rep counts, and each kick issues.

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