Name: Playbook - Chris Chang - Strength - Kettlebell Ladders
Uploaded: 2021-01-18T11:45:18.890Z
Duration: 40 min
Description: Strength - Kettlebell Ladders

It was a bit short for me, but enjoyed it still!

This Strength workout uses Kettlebell Ladders and finishes with an AMRAP.  The ladder breaks your 10 rep set into 4 pieces which allow you to use a heavier weight.  Perform the 3 exercises back to back with 90s rest between rounds.  The AMRAP you will perform the kettlebell complex for As Many Rounds As Possible in 5mins.  Set the custom time to 5mins to start this finisher!

Good luck crushing this total body Strength Training Session 💪

Perform movement prep back to back for 2 rounds.

-Hips high during walk out
-Big step forward
-Rotate through the spine

Perform prescribed reps on each side

Walkout to World’s Greatest Stretch

-Lie face down with arms overhead 
-Keep feet, hips and head pressed into floor
-Hover arms above ground as high as possible while performing Floor Angel

The higher you reach, the harder it gets!

Prone Floor Angel

Can perform with or without weight.  Start lying on back and build up through each step like a ladder (adding one new step at a time) until you have completed the full getup.

Building Naked Getup

Lunge + Press Movement Prep

Perform these 3 exercises back to back in circuit fashion with 90s rest at the end.  Perform the entire ladder (10 total reps) before moving to the next exercise.  Perform for 4 total rounds (40 total reps per exercise).

Perform reps with minimal rest performing reps as shown below. 1 set will be a total of 10 reps per side, but broken into 4 pieces (4 rungs on the ladder).

1 Rep on Right
1 Rep on Left
2 Reps on Right
2 Reps on Left
3 Reps on Right
3 Reps on Left
4 Reps on Right
4 Reps on Left

KB One Arm Dead Swing Ladder

KB Pressing Ladder

KB Reverse Lunge Ladder

KB Ladder Circuit

Perform complex for as many reps as possible (AMRAP) in 5 minutes, alternating between sides.  

1 clean
1 squat
1 press
Swing switch
Repeat on other side

Strength - Kettlebell Ladders

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