Hybrid Chiropractic
4710 Roger Street V9Y 3z2 Port Alberni, BC, Canada

Day 24 #adventgainz Bent over rows with a deadlift side We did it! Congrats to everyone who followed along. Thank you for all your feedback and support. ... A video challenge is something I never thought I would do, but we have to get out of our comfort zones in order to grow. It was fun, annoying at times but mostly rewarding for all the feedback and input I got. Merry Christmas everyone! I wish you and your families the best of the holiday season and a wonderful new year! Sergio

Day 23 #adventgainz Snatches! These are always tough. You have to really focus on a dynamic hip hinge/thrust. Believe it or not, I do not use my arms at all, other than to hold onto the bell! ... Snatches are a great posterior chain exercise that hits a lot of spots! It is technical, so pay attention to your form. I apologize to your hands. I know my hands will hate me for a while. Only rows left! Christmas is around the corner! Sergio

Day 22 #adventgainz Forward lunge This one gets really tough. Keep your form, use body weight if needed. ... 40lb vest and 53lb kettlebell. Sets of 10/ leg My apologies to everyone who sees me today , I might not be able to bend my knees...... Two more days!

Day 20 #adventgainz This was yesterday. I figured I should post it here because it was sobering. Overhead squats are not easy, or my friend. I struggled through this. As you can see in my video, I can barely get to 90 degrees with my knees. I was really trying! ... Maybe the next challenge will be a mobility challenge! I know my hips, back, ankles and shoulders could all use it. Man am I glad this is done! Sergio

Day 18 #adventgainz Kettlebell cleans Another hand destroyer! Pay attention to my hand as the bell comes up towards my shoulder...... Focus on this being a hip hinging movement. Do not make this a should raise! Snap your hips from the bottom and trust the momentum of the movement to allow you time to punch through the kettlebell and get a grip for the top that will save your forearms. If you are too stiff and tight in your grip, you will bruise your forearm....if you do, send pictures! Seriously though, keep the feet grounded and snap through the hips and let gravity work while you prepare to catch at the top. I did mine with a 73lb for 5 sets and a 53lb for 5 sets. Have fun!

Day 17 #adventgainz Box squats Full disclosure: I was limited with what I had to squat down to. This container should preferably be 1-2 inches shorter. ... Unlike me, make sure you are getting a full but safe depth in your squat. Use the box as a guide only. Just tap it with your butt and get back up, no resting on it. Keep those feet anchored and do not let your knees fall in! Sets of 20 today for me. I used two 53lb kettlebells and my 40lb vest. If you have any questions DM me or just leave a comment. Keep going everyone! We are getting closer! Sergio