Name: Playbook - Coach Calli - Back + Deadlift + Kettlebell
Uploaded: 2023-12-01T18:22:38.798Z
Duration: 40 min
Description: Back + Deadlift + Kettlebell

Pay attention to rep changes each set.

If you see: 
4 x 10/8/6/5

10 reps on first set, 8 reps on second, 6 reps on third…

• Dynamic warmup drill. 
• Holding on to something sturdy, swing legs as high as possible
• Both forward & backward and side to side

Hip swings

• Grab top of foot with the same-side arm. Feel stretch in quad. 
• Keep it dynamic by alternating legs. 
• Extra challenge: lift opposite arm in air during stretch (in demo). 
• Modification: grab ankle, hold on to a wall.

Quad stretch, dynamic

• Front heel on the ground, feel a stretch in that 
hamstring. 
• Keep it moving by alternating legs. 
• Arms come up as hips come forward.

Hamstring stretch, dynamic

Swing each arm across body and in forward & backward circles

Arm swings

• Can use a band, PVC pipe, or a broom. 
• Keeping arms straight, bring arms all the way down front and back.
• Poorly named, but it’s a good upper body warmup.

Shoulder “dislocators”

• Good dynamic stretch for the hips & low back. • Use off hand for balance. 
• Be sure to breathe.

Figure 4 stretch

• WGS. 
• Focus: hip extension and thoracic rotation. 
• Try to get elbow to the floor, and bring arm up as if “wiping a wall.” 
• Keep hips open the whole time!

World’s greatest stretch

Full Warmup - 5min

• BB DL 4x5
• Rows* 4x7/8/9/10
• OH Tri ext* 4x9/10/11/12

*Rows can be TRX, DB or BB. If using weight, keep the same weight for all sets. Should be very challenging by the end.

*Tri ext should be the same weight for all sets, and very challenging bt the end.

Do warmup sets before your WORKING sets.

- Place the bar just above your laces
- Hinge down, pull slack out of bar but do not lift off ground yet
- Engage your lats, push feet through floor to bring bar and body up with neutral spine 
- Reach full extension keeping your upper body tight
- Hinge back down with a lot of control as you place bar on the ground (do not bounce)
- Repeat for reps, breathing at the top of the movement

BB Deadlift (conventional)

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX row

- Place weight on your shoulder, cup both hands under one end of dumbbell
- Lift weight, starting up overhead
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

OH tricep ext, DB

Pull circuit

- 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

Use momentum to do one continuous movement

KB swing

- Start with kb between your feet
- Squat down to grab kettlebell, hands on top
- Chest up, explosively squat up
- As you reach the top, rotate your hands to the “horns” of the kb
- Catch the kb in a quarter squat position, then stand up
- Place kb back down and repeat

KB clean

- Hold kb on the “horns”
- Bicep curl up, control down

KB curls

- Holding the kb upside down on your chest
- Bring your torso up, keeping weight on your chest
- Lower with a slow controlled movement keeping your core engaged

Back + Deadlift + Kettlebell

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