Name: Playbook - Jake Schultz - W3/D2 D2 Kettlebell Back & Core
Uploaded: 2023-12-07T16:11:44.603Z
Duration: 45 min
Description: W3/D2 D2 Kettlebell Back & Core

- 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

W3/D2 D2 Kettlebell Back & Core

Modified bc I’m working out at home with limited equipment (no treadmill or leg press)

Brandon

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W1/D2 D2 BACK & TRICEPS

W1/D3 D3 PUSH

Blake

W1/D4 D4 Lower Body

W1/D5 D5 UPPER BODY push/pull

Masoud

W1/D6 D6 Upper Push & Abs/Core

W1/D7 D7 Upper Pull

W2/D1 D1 Legs & Shoulders

W2/D2 D2 Full Body

W2/D3 D3 Upper Body Push/Pull

Can upright rows be done with a kettlebell…?

W2/D4 D4 Legs & Shoulders

W2/D5 D5 Push, Core & Cardio

W2/D6 D6 HIIT Bike

W2/D7 D7 Quads

W3/D1 D1 Full Body Stability Focused

W3/D3 D3 Cardio LISS

W3/D4 D4 Glutes, Hamstrings, Shoulders

W3/D5 D5 Chest & Biceps

W3/D6 D6 Quads & Triceps

W3/D7 D7 Shoulders

W4/D1 D1 Barbell Circuit

W4/D2 D2 Upper Body Push/Pull

W4/D3 D3 Legs & Shoulders

Oh my gosh😭😭😭😭😭🤪🤪🤪

W4/D4 D4 Core Circuit

W4/D5 D5 Back & Triceps

W4/D6 D6 Legs & Shoulders

W4/D7 D7 Fully Body Kettlebell

W5/D1 D1 Chest & Back

W5/D2 D2 Legs

W5/D3 D3 Core/Abs

W5/D4 D4 Shoulders

W5/D5 D5 Legs High Volume

Deana

W5/D6 D6 ARMS

W5/D7 D7 Push & Pull

W6/D1 D1 CORE

W6/D2 D2 Legs & Shoulders

W6/D3 D3 Back, Triceps, Calves

W6/D4 D4 Quads

W6/D5 D5 Core/abs

W6/D6 D6 KB Legs

W6/D7 D7 Back & Triceps

W7/D1 D1 Full Body KettleBell

W7/D2 D2 Glutes & Hamstrings

W7/D3 D3 Shoulders

W7/D4 D4 CORE

W7/D5 D5 Legs

W7/D6 D6 Push/Pull

W7/D7 D7 HIIT EMOM

W8/D1 D1 Shoulders

W3/D2 D2 Kettlebell Back & Core

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