Name: Playbook - James Lawrence Iron Cowboy - Kettlebell Lower Body #4
Uploaded: 2022-12-14T20:13:43.874Z
Duration: 20 min
Description: Kettlebell Lower Body #4

45 seconds on 15 seconds off
2 rounds = 10-minute
3 rounds = 15-minutes
4 rounds = 20-minutes

- Hold kettlebell by the handle in both hands and squat with feet just wider than hip width apart, hips low, back straight, chest open, core engaged.
- Squeeze glutes and complete one pulse in bottom position before jumping.
- Jump as high as you can, extending hips all the way forward.
- Gently land right back into low squat position.
- Continue repeating as quickly as possible keeping core engaged throughout.

Kettlebell Pulse Jump Squats

- Hold hands just forward of the body and squat with feet much wider than hip width apart, toes and knees pointing outwards, hips low, back straight, chest open, core engaged.
Bent knees and lower until thighs are parallel to the ground.
- Pause, squeeze glutes and pulse for as long as you can manage. Return to start position as needed.

Plié Squat Hold with Pulses

- From standing position, start to bounce gently on the balls of your feet.
- Use bouncing to generate energy to explode up and kicks heels to glutes.
- Land gently and jump immediately back up into rockstar position.
- If this is too demanding, add bounces between every rep.

Rockstar Jumps

- From standing position, shift weight onto one leg, bending the knee to lower hips into a ¼ squat and you raise the other foot off of the ground.
- Bound to the opposite side by squeezing the glutes and pushing off the foot you are presently on.
- Land gently on the other leg in a quarter squat position with the opposite foot lift.
- Continue jumping back and forth as fast as possible, keeping core engaged and avoiding flexing (round forward) in the spine.

Skater Jumps

- Stand with your back against the wall. Walk feet out, while lowering hips, until thighs are parallel to the ground with knees stacked above ankles.
- Keep entire foot grounded, placing more pressure into the heels, and hold squat for duration of the set, engaging glutes, breathing and maintaining low back connection with the wall. Shoulders shoulder be tucked back, head straight, neck neutral and eyes forward. 
- Push into heels to slide hips upwards and out of squat position.

Kettlebell Lower Body #4

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