Name: Playbook - Cody Wright - W3/D3 Kettlebell
Uploaded: 2023-04-22T03:08:09.317Z
Duration: 30 min
Description: W3/D3 Kettlebell

30 seconds each side

- Begin by lying back on an incline bench with kettlebell in one hand above your chest
- Lower the kettlebell to chest level 
- Press the kettlebell back up engaging your chest and bracing your core
- Repeat for reps/time before changing sides

Single Arm Kettlebell Incline Press

- Hinge at the hips to lean forward keeping your back straight
- Your knees should be slightly bent
- Pull the kettlebell to your torso keeping your elbows close to your body
- Engage your lats as you pull up 
- Lower kettlebell to starting position in a controlled motion

Kettlebell Bent Over Row

- Hold a kettlebell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the weight towards your chin
- Keep the kettlebell close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the weight back to starting position

Kettlebell Upright Row

- Hold the kettlebell with both hands palms facing each other
- Keeping shoulders, hips and knees inline
- Curl the kettlebell up, bringing your elbows back
- The weight keeps contact with the body at all times
- Lower the weight the same way

Kettlebell Drag Curl

- Keep your elbows close to your temples and upper arm inline with torso
- Bend at the elbows to lower kettlebell down behind your head
- Extend your arms engaging your triceps to bring the kettlebell back up

Kettlebell Overhead Tricep Extension

Upper Body

- With a single kettlebell straight overhead perform a squat at shoulder width
- Repeat for desired reps

Kettlebell Single Arm Overhead Squat

- Begin with kettlebell in hand and feet outside hip width apart with toes pointed out
- Lower kettlebell down while while keeping back straight

Kettlebell RDL - Sumo Stance

30 seconds each side

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite knee, hold kettlebell in front of you 
- Push your hips back as you come down
- Transfer your weight to the opposite side and repeat back and forth

Kettlebell Low Lateral Shuffle

- Hold weight with both hands
- Bring your shoulder off the ground
- Engage your core as you come up

Kettlebell Crunch

Kettlebell Hollow Body Flutter Kicks

Lower Body

W3/D3 Kettlebell

W1/D1 Bands & Bodyweight

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

W3/D3 Kettlebell

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