Name: Playbook - Blake Hickman - W3/D1 Full Body
Uploaded: 2022-06-13T00:07:25.563Z
Duration: 60 min
Description: W3/D1 Full Body

Burpee/Shoulder Press
Superset: Kettlebell Swings

Pendulum Lunge
Superset: Seated Hammer Curls

Weight Calf Raises
Superset: Banded High Pulls

Burpee to Shoulder Press

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing

Burpee/Shoulder Press + Kettlebell Swings Superset

-Keep the core right 
-Don’t pause in the middle
-Keep foot in-line with the hip, don’t cross behind

Pendulum Lunge

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control

Seated Hammer Curls

Pendulum Lunge + Seated Hammer Curl Superset

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves