Vitor Vieira

For Ultimate, Photography, Research and random ramblings…

Fitness and sports

This post is dedicated to fitness and strength build up directed towards Ultimate Frisbee.
This is the first time I’m writing such a post, and I can only say that it was due to Tim Morrill’s influence, enthusiam and amazing dynamics that even got me to think about this with my smarts and not just my heart. If you got to read this, then you probably be reading his book: The foundation, instead of my post.
You can also check one of his speeches and see why I got so excited about:



The rest is more for me than for anyone else, it’s a collection of exercise examples that I am trying to integrate into my workout, warm-up, relax program… custom made. And as common sense should have told everyone one by now, everyone is different and everything needs to be a customized to each persons expectations, capacities, possibilities, wishes.

— for my warm ups —
Alex Simmons & Tim Morrill – Warm Up technique

Core & Hip Flexion – Using Disc

— for general strength training —
Plank variations

Pushup Walkout variations

Skater Squats

Kettlebell Basics – One Arm Kettlebell Clean

Single leg stance, miniband single leg stance, hop & stick

Ren Caldwell & Tim Morrill – KB Swing Progression for Explosive Hips

How To: Kettlebell Turkish Get Up

Total Body Kettlebell Routine

Kettlebell Workout: DOs and DON’Ts, Common Mistakes

Kettlebell Workout For Women (for the ladies out there)

Skater Squatting w/ Iside Rookie – Misha Herscu

Alex Kapinos – Eccentric 3:1 RFE Split Squat

— for future consideration —
Power Clean

But what ever you do, do not let your legs look like this:
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