Name: Playbook - Cody Wright - W1/D3 Kettlebell
Uploaded: 2023-04-22T03:08:09.271Z
Duration: 30 min
Description: W1/D3 Kettlebell

Haven’t quite figured out those Turkish things but I’m sweaty and happy. 🙌🏼💪🏻

Liane

KB Chest Press - 30 sec
KB Single Arm Row - 30 sec per side
KB Shoulder Press - 30 sec
KB Curl - 30 sec
KB Skull Crusher - 30 sec

- Start by lying down holding the kettlebell on your chest with elbows tucked into your sides
- Press the kettlebell straight up engaging your chest
- Lower slowly

Kettlebell Chest Press

30 seconds each side

- Stand in a staggered stance with your upper body bent forward
- Keep your core tight
- Pull the kettlebell up engaging your lat

Kettlebell Single Arm Row

- Hold the kettlebell with palms facing towards each other, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the kettlebell directly overhead in alignment with the mid-foot 
- Lower the kettlebell back down to the starting position with control

Kettlebell Shoulder Press

- Hold the kettlebell with your palms facing each other
- Curl the kettlebell up engaging your bicep as you curl
- Keep elbows fixed against your torso
- Don’t drive the weight by swaying body
- Keep the movement slow and controlled throughout

Kettlebell Hammer Curl

- Lying on your back with your arms extended over your shoulders
- Bend at the elbow lowering the kettlebell toward the top of your head
- Extend your arms back up to starting position

Kettlebell Skull Crusher

Upper Body

WORKOUT: 4 Rounds
KB Goblet Squat - 30 seconds
KB RDL - 30 seconds
KB Sumo Deadlift - 30 seconds
KB Turkish Get Up - 30 seconds / side

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell Goblet Squat

- Begin with Kettlebell in hand and feet hip width
- Press hips back and lower kettlebell down until serious hamstring stretch
- Lift back up to standing and press hips forward
- Keep back straight and avoid rounding or arching

Kettlebell RDL

- Stand in a wide toed out stance while holding a kettlebell in your hands between your legs
- Bend the knees and hips at the same time lowering the weight until it touches the floor
- Keep chest up, shoulders back, and back straight throughout exercise

Kettlebell Sumo Deadlift

30 seconds each side

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Kettlebell remains overhead with shoulder pushing up
- Reverse steps to return to start position

W1/D3 Kettlebell

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