Dr. Glenn Hyman’s Blog
It’s Friday, it’s sunny, and I left the office at 2:00! So I’m riding a bike today. It’s still early in the season, so I’ll just take my 29er out on the bike paths for about 90 minutes.
I’m breaking out Steve Cotter’s Extreme Workout, Lower body today. This brutal workout, if done with heavy enough weight, is AWESOME. It cranks up the heart rate, makes you think your legs will never make it and hits EVERYTHING in a functional way. It looks a little like this:
- Double Kettlebell Squats x 8
- Semi-stiff-legged deadlifts x 10 (dumbbells)
- One leg KB stiff leg deadlifts x 5l/5r
- Step-ups x 8l/8r onto a high stepladder
- Weighted back lunges (holding 2 heavy dumbells)
- Calf-raise squats (fast)
- Heavy swings (88lb KB)
Circuit style, 3 times through, barefoot. Ouch
Swim day. Except I’m not swimming yet. I’m feeling like I learned enough last season that I can post decent swim times without spending so much time in the damned indoor pool at Lifetime Fitness. It’s cold and cloudy and not much fun. Perhaps this strategy will be my downfall.
So I’ll be doing Steve Maxwell’s 300 Kettlebell Challenge workout. It’s a great, lung busting 26 minute circuit workout. I’ve got my 36lb kettlebell ready to roll.
3 miles, nice and slow. Barefoot running on the treadmill. Time 29.56. Ran in the morning. Felt slow. Now, off to see 24 patients.
Well, it’s 14 weeks and counting until Xterra Beaver Creek (triathlon). My official training starts today.
Today’s workout: Full body strength training
Kettlebell workout, including the following:
- Floor Press x 10 – 12 reps
- Heavy one-arm rows x 8 reps
- Alternating dumbells presses x 10 reps
- Alternating db curls
- One-arm kb snatch
- Double kb cleans
- Heavy swings (88lb Kettlebell)
The above in giant set fashion (one exercise after another with minimal rest), 3 times through.
Followed by p90x+ cpre training
We will soon be offering Myomed Fast pain relief cream at our clinic. We know this stuff is hard to find in Denver, so look no more. $16 + tax.
Yes, the March issue of the Dr. Glenn Report will focus on my month-long experiment with barefoot running. No, it’s not because I read the book Born To Run. I’ve been talking about barefoot bodyweight training for a long time.
The Feburary 2010 Denver Chiropractic Center Newsletter – The Dr. Glenn Report – is on the website.
You can download it here:
In this issue-
Dr. Glenn, Triathlon Season 3
Pull-ups, Bodyweight training for a strong back and healthy shoulders
How to get your aging hips moving in the morning
Who else wants 2 FREE massages?
For those of you (and there are many) who’ve asked for copies of the paper and ink newsletters, we’ve decided to post the pdf files on the site. http://www.denverback.com/articles.html
The January issue is up, and February is coming soon.
Inside the January 2010 issue:
My New Year’s Resolution – to take time off!
Strengthening your feet with bodyweight exercises.
Mastering the Pushup for strength
The Top 10 problems that I treat in my office
Insurance we accpet / office hours