Technique of the Week 12/08/2013

Thank you for visiting the blog. This entry is the first of many of DMC Fitness ‘technique of the week’ and ‘workout of the fortnight’ posts. It is our intention to provide you as a reader of this blog and follower of DMC Fitness with the most up-to-date training techniques and tools to assist you in maximising your full potential and results.

At this point, I want to make everyone aware that the techniques and exercises shown are by no means a ‘one glove fits all’ and we are also not stating that our advice is the best advice. Anyone with a decent knowledge of fitness will understand that this is a black hole of information and if you are completely new to exercise then you should always seek the advice of your doctor first. The coaches demonstrating these exercises are all fitness industry professionals and this is their full time job. Our qualifications are a mix of:
– Certified kettlebell teachers – fitness and movement dynamic specialists (IKFF)
– Training For Warriors level 1
– Sports scientist
– and health and fitness specialist.
We have 25 years accumulated successful industry experience between us and are here to provide quality information and motivation for anyone wishing to have it. All coaches have athletic competition experience ranging from mixed martial arts, thai boxing, boxing and kettlebell sport, amongst others.

Before doing any type of workout, you must always warm up correctly and the first thing we encourage our students to do is carry out a full body mobility routine. An example of this can be seen here:

DMC Fitness full joint mobility

The reason that we go through a full mobility routine is to prepare the body initially for the forthcoming workout and to coat the joints with synovial fluid. During this process, you should also be preparing your brain for what is coming next and getting into a peak state to motivate yourself through the workout. Your breathing should be from the belly and you should be focusing on getting ready to rock and smash your way through the workout.

Next, you will move onto the grid by trigger point and do some self myofoscial release. The reasons one would conduct SMR are to repair soft tissue damage and to dismantle contusions produced via intensive exercise (i.e. tearing of the muscle). This in turn will help to improve circulation as the blood will move more freely through the myofibres themselves. SMR also improves flexibility and mobility and is generally just an absolutely awesome way to get yourself ready to rock and smash the workout.

DMC Fitness soft tissue repair

From here, we will move to cardiovascular exercises. Our preferred modality of cardio is skipping, of which a demonstration can be seen below, or jumping jacks.

DMC Skipping

Once we have done cardiovascular exercise to raise core temperature, encourage blood into the working muscles and further prepare the brain (i.e. psychologically) for forthcoming exercise we will then move into specific dynamic stretching. The exercises we choose to do were obtained after taking part in Martin Rooney’s TFW level 1 and we will work the mobility and flexibility of the ankle joint, the calf, the quad, the hamstring and hip flexor, the core, the trunk, the shoulders, the forearm, the wrist: generally all muscles and all joints. I term this as the ‘activation phase’ and the exercises we prefer to use and teach are as follows:

– Standing calf stretch at the wall + stick up see below

– Rear foot elevated hip stretch

Hip thrusts

– Bird dogs

– Elbow tucks

– Stick ups (see video for calf stretches)

– Broom handle 180 rotations

– Squat to stand

Once we have completed the above, we will then move into the ‘work phase’ of the routine. Obviously at this point, depending on your level (i.e. flexibility, mobility challenges, strength endurance etc) will dictate how intensive the warm up is.

Moving on, the workout of the fortnight will be demonstrated below. The first routine we are going to share was designed for a beginner and is novice level. The exercises are as follows:

Hip thrust x 10 repetitions
Bird dog x 10 repetitions (each side)
Press up variations x 10 repetitions
Sky diver x 10 repetitions
Elbow tucks x 10 repetitions (each side)
Toe touch x 10 repetitions (each side)
Down Up – reverse lunge – floor x 10 repetitions

progression – set a timer for 15-20 mins and work through as many full rounds as possible.

Next up is the renegade row hybrid. The renegade row hybrid is an advanced exercise and participants should be strong enough to hold a standard plank for 2 minutes and a side plank for at least 90 seconds. In addition to this, you should be strong enough to perform 25 standard perfect press ups and 15 or more suspended rows. If you are not at this level, then work towards mastering these exercises before you attempt to work the renegade row. As the renegade row focuses greatly on core stability, one must have the correct level of strength conditioning in the core to be able to execute this technique with fluency and grace and without possibility of injury. I like this exercise as a finisher, especially after a kettlebell workout such as the DMC high pull combo, as it allows me to work the horizontal push and pull planes, unilateral and bilateral movements and hip rotation and anti rotation. Also, using a ladder format of a 1-5 and 5-1 will produce increase in heart rate, a decent amount of Excessive Post-exercise Oxygen Consumption (EPOC) and get the fat burning furnace fired up and ready to burn.

Once the workout is finished we will go through a thorough cool down and stretch off as in the video below. An easier option for cool down for a more beginner level will be the mobility

I trust, like me, you have enjoyed this first of many DMC Fitness blogs on how to warm up and exercise for your level and I look forward to sharing more quality information and posting more technique over the coming weeks.

To health, happiness and “Strength For Life”,


Davie McConnachie, creator of DMC Fitness and Dynamic Mind Conditioning, is an expert health and wellness coach, multi-award winning motivational speaker, award-winning gym owner, writer and published poet.

Athletically, Davie has competed nationally in MMA, Boxing and Thai Boxing, and internationally in kettlebell sport. Davie enjoyed the London Marathon, several half marathons and is a regular mountain trekker. 

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