Name: Playbook - Brett Lundeen - Workout #3
Uploaded: 2024-03-11T22:07:57.655Z
Duration: 70 min
Description: Workout #3

Summer

- Elevate your heels in a narrow stance on a large plate
- Keep your chest up and push your hips back as you perform a goblet squat

Heels elevated kettlebell goblet squat

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

Circuit 1

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

- Sit on floor with legs fully extended and kettlebell in each hand
- Press kettlebell to full arm extension
- Lower slowly then switch arms
- Maintain stable core throughout movement

Kettlebell alternating Z Press

Kettlebell pass through

Circuit 2

Kettlebell Cossack squat

- With the end of a band around each hand and around your back
- Perform push ups with the added band tension

Banded push ups

- Place a band under your feet and in hand to increase intensity
- Perform an American swing to full extension overhead

Kettlebell banded American swing

Circuit 3

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

- With a kettlebell in each hand held at your sides perform jumping lunges
- Repeat for desired reps

Kettlebell jump lunges (double)

Defecit push-up

Russian twist

Circuit 4

Workout #3

Kettlebell Legs

CONDITIONING & CORE

Kettlebell Leg Day

Great one.  First kettlebell workout I’ve ever done.

Faron

Marcio

Workout #1

ALEX SENIGUAR

Dude all I have to say is 🔥🔥🔥🔥

Workout #3

Community

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