Name: Playbook - AJ Hotchkins - 20 Minute Kettlebell Flow:
Uploaded: 2023-08-11T16:43:53.637Z
Duration: 30 min
Description: 20 Minute Kettlebell Flow:

Kasten Grape

Today we have a total of 6 movements / 3 rounds of each movement!

We will break the 6 movements up in two separate rounds perform 3 rounds of 3 movements / rest for 2 minutes in between each round  / :30 in between each movement! 

Todays workout will consist of our animal core strength and mobility warmup + some new Kettlebell movements! 

Let’s get this MF money today! Functional , mobile, and STRONG AF! Let’s go!

Animal + acrobatic movements designed to strengthen prepare your full body for a athletic - functional workout

Duck Walk Both Forward and backwards:

- Head should not bob / Stay low as if you’re walking under a chute. 
- Knee goes to the ground + feel mobility in both your knees and ankles
-20 Meters forwards / 20 Meters Backwards

Duck Walk

Duck Walk Both Forward and backwards:

- Head should not bob / Stay low as if you’re walking under a chute. 
- Knee goes to the ground + feel mobility in both your knees and ankles
-20 Meters forwards / 20 Meters Backwards

(HIPS PIVOT + STAY OPEN)

Duck Walk (Hips)

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform an alternating arm + leg lift / Push into the ground with non working foot & hand and raise opposite arm and leg 
- Both directions laterally! (6 reps total forwards / 6 reps total backwards)

Bear Crawl + Alternating Plank Lifts (Lateral)

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform an alternating arm + leg lift / Push into the ground with non working foot & hand and raise opposite arm and leg 
- Both forwards and backwards! (6 reps total forwards / 6 reps total backwards)

Bear Crawl + Alternating Plank (Forward + Backward)

- Perform a cartwheel
- Try to control your body and stay on a line 
- 25 yards each direction

Cartwheel

- Perform a cartwheel (single arm)
- Try to control your body and stay on a line 
- 25 yards each arm

Single Arm Cartwheel

- Perform a cartwheel (land with hips facing the direction you performed cartwheel) on 2 feet + stick
- Try to control your body and stay on a line 
- 25 yards each direction

Cartwheel + 2 Foot Land

Perform a walking handstand for 10 yards! Try it! Challenge yourself! If you cannot perform a handstand find a wall / post feet on the wall / walk down wall moving laterally!

Handstand Walks

Animal Dynamic Warmup

Connecting the entire body with this kettlebell series! Coordination / rhythm / strength / mobility / Body Fluidity!

👉🏽Starting in a staggered stance / back foot should be activated throughout the duration of the exercise!
👉🏽Swing kettlebell with the same arm that is to the side of the foot being back
👉🏽Swing kettlebell into a front rack position
👉🏽Perform a squat and use the power generated from lower body to drive kettlebell into a locked out position 
👉🏽Repeat / Should be all one motion!
👉🏽Perform 5 Reps each arm

Kettlebell Staggered Single Arm Swing + Press

👉🏽Starting with kettlebell in goblet position 
👉🏽Perform a reverse lunge 
👉🏽Drive up into a HIGH box step up
👉🏽Step up onto the box and drive knee into a sprinter like position and follow with locking the kettlebell out into a shoulder press position!   
👉🏽Perform 5 each leg

Kettlebell Goblet Lunge Step Up & Press

👉🏽Starting in a single arm plank position using the kettlebell
👉🏽Hop up and straddle the Kettlebell and perform a standing single arm row
👉🏽Perform 5 Each side

Kettlebell Plank + Row

Full Body Kettlebell Flow

👉🏽Start with kettlebell in goblet position
👉🏽Rotate to one side one pivoting feet and sinking your hips into a 1/4 squat
👉🏽Use power generated from 1/4 squat to DRIVE kettlebell up while rotating your body the opposite direction and press up and diagonal
👉🏽Perform 5 each direction

Kettlebell Goblet Rotational Press

👉🏽Perform a kettlebell swing into a goblet hand position on kettlebell
👉🏽Perform a goblet squat with the kettlebell & finish with a press 
👉🏽Perform 10 total reps

Kettlebell Swing Goblet Press

👉🏽With both kettlebells / Or one kettlebell in front rack position
👉🏽In a kneeling position / Standing up as controlled and strong as possible 
👉🏽Control your body on its way back into kneeing position (Repeat)
👉🏽5 each leg

Kettlebell Lunging Stand Ups

Perform this series of hip openers wherever + whenever! Awesome way to open up your hips / Optimize athletic (Specifically your ability to squat) performance / Remedy low back pain etc!

- in a frog position + on knees and forearms
- Maintain spinal alignment, spread knees as wide as they can go.
👉🏽3 Variations:
1. Heels together toes out
2. Heels in line with knees and toes out
3. Heels wider than knees and toes out

Hold each for 30 seconds and breath

Frog Pose (3 Positions)

- Sitting in butterfly position
- Put band underneath your butt and wrap band around your knees 
- Sit and breath for 2 minutes

Banded butterfly stretch

- Lying on your back with your legs open + feet spread 
- Grab insides of feet 
- Be playful / rock back and fourth / bend knees / straighten legs out etc
- Breath and embrace the position for 1 minute

Crying baby

Hip Opening Series (Cool down)

20 Minute Kettlebell Flow:

Ryan

Combat Cardio Workout

Owen

Love the diversity of the exercises. 
70 min won't do it, was on for almost 3 hours 🫣😅🦾🦿🔥😁

Ragna Hafliðadóttir

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Gabrio Lima

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Goshhdayummm whoaaa. Them post workout endorphins hittin right. 🔥 fire workout coach

Jaime

It was good work. I had to modify some of the exercises due to the equipment I didn’t have.

Achilles

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Great workout had to modify some exercises due to my limited equipment but bad ass workout 
Let’s get this money !!!

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Earl

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Misha SWB

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Awesome pace with 30 seconds of rest in between each set, really good functional purposing.

20 Minute Kettlebell Flow:

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