Below is a variety of strength sets that are some of Mackenzie's faves, and are the result of collaboration with her pal & professional trainer Kiana York < NASM CPT, NASM YES, USAW 1 >.
As Mackenzie reflects, "Kiana has helped me with my strength training and gains I’ve never seen before," she says. Indeed; no one can do it alone.
Please Note: As always, we encourage you to consult with a training professional before undertaking any new exercises, and make proper consideration of your fitness levels as you try out new things.
•Squat Jumps w. Kettle Bell 4 x 10. Start out in the athletic stance and using your glutes, push through the floor through your feet and really power as high of jump as you can.
•Kettle Bell Swings: Focus on lighter weight in the beginning. Remember straight spine along with level op in the hips and glutes.
•Back Extensions w weight: 2 x 10
•Mackenzie's FAVE: SUMO Deadlifts 4 x 10. Start with bar and 15 lb weights This focuses on working on your hamstrings and your glutes. This is thee best glute activation dynamic movement ever—advance your normal dead lifts with sumo dead lifts.
More to consider: Off-season is a great time to re-calibrate and consider new strategies; a great article on off-season coaching submitted by Coach Mackenzie can be see here.