Name: Playbook - Jake Schultz - Kettlebell Back & Core 09/01/2023
Uploaded: 2023-12-11T15:29:51.921Z
Duration: 45 min
Description: Kettlebell Back & Core 09/01/2023

- Perform an RDL with a kettlebell in one hand
- At the bottom of the hinge perform a kettlebell row
- Repeat with opposite arm

KB RDL into Single Arm Row

- In a split stance and bent over 
- Keep a slight bend in the elbows
- Raise the KB up until your arms are in line with your shoulders engaging your rear delts and back
- Lower with control back to starting position
-Repeat on opposite side

Split stance KB bent over reverse fly

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the KB up keeping your elbows close to your body
- Engage your lats and squeeze shoulder blades as you pull up 
-Hold the squeeze at the top for 5 seconds
- Come down in a controlled motion

KB bent over row (5” holds)

- support your feet to keep them in position 
- Holding the KB with your arms extended
- Bring the KB straight up towards the ceiling
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up

- On a bench assume bird dog position
- Whatever side the KB is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the KB up, pulling your elbow back
- Slowly lower back to starting position

KB bird dog rows

Kettlebell Back & Core 09/01/2023

ARMS 01/01/2024

Push/Pull 12/15/2023

Shoulders 12/13/2023

Legs 12/12/2023

Chest & Biceps 12/11/2023

Shoulders & Core/Abs 12/07/2023

Back & Triceps 11/29/2023

Push/Pull Upper Body 11/26/2023

Legs 11/27/2023

Quad focused legs 07/25/2023

Blake

Chest & Shoulders 07/24/2023

Legs 07/23/2023

Back & Triceps 07/21/2023

Chest, Shoulders & Biceps 07/20/2023

Legs 07/19/2023

Push/Pull 07/18/2023

Back & Triceps 07/17/2023

Legs 07/16/2023

I love the shoulder and abs combo! 🙌🏼

Shoulders & Abs 07/15/2023

Back & Biceps 07/14/2023

Chest & Triceps 07/13/2023

Glutes & Hamstrings 07/12/2023

Back & Chest 07/11/2023

Shoulders 07/10/2023

Legs 07/09/2023

Back & Triceps 07/07/2023

Chest & Biceps 07/06/2023

Legs (Quad focused) 07/05/2023

Push/Pull 07/04/2023

Glutes/Hamstrings & Shoulders 07/03/2023

Masoud

Back & Triceps 07/02/2023

Chest & Biceps 06/30/2023

Upper Push/Pull 06/29/2023

Shoulders & Core/Abs 06/28/2023

Tremendous workout today! Jake’s supersets will test your endurance!!💪🏽

Steve 

Chest & Biceps 06/27/2023

Deana

Back & Triceps 06/24/2023

Lower Body Quad Focused 06/23/2023

Chest & Back 06/22/2023

Legs 06/21/2023

Steven

Chest & Biceps 06/19/2023

Back & Triceps 06/15/2023

Legs & Shoulders 06/14/2023

Push/Pull Upper Body 06/13/2023

Full Body: Stability Focus 06/12/2023

Legs & Shoulders 06/09/2023

Back & core/abs 06/08/2023

Chest & Arms 06/07/2023

Quads & Shoulders 06/06/2023

Push/Pull Upper Body 06/05/2023

Abs & Core 06/04/2023

Kettlebell Back & Core 09/01/2023

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