Name: Playbook - James Lawrence Iron Cowboy - Kettlebell Plank Tabata
Uploaded: 2022-06-02T18:54:34.915Z
Duration: 10 min
Description: Kettlebell Plank Tabata

45 seconds on 15 seconds off x 2 rounds (10 minutes)

Do as many rounds as you’d like! Each round is about 5 minutes. 

LFG!!

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout. Place a kettlebell just outside the right arm at chest level.
- Maintaining a straight line in your torso (keeping shoulders and hips level and parallel to the ground), reach your left arm under the body, lift the kettlebell off the floor and pull it under the body, placing it just outside the left arm at chest level.
- Return hand to plank position and repeat on the other side.

Pull Under Planks

- Sit upright with knees bent, holding kettlebell at chest level.
- Engage core and lift feet off the ground. This is start position.
- Keeping core engaged, lean torso back while lengthening legs to hover back and legs above the ground.
- Squeeze core even tighter to pull yourself back into start position.

Kettlebell In and Outs

- Lay on your side, place elbow of lower arm below the shoulder, stack legs and feet on top of each other, engage the obliques of the side of the body touching the ground, push through your forearm (lifting out of your shoulder socket) and push through the outside of your lower foot to lift yourself off the ground creating a straight line from head to toes. Reach top hand up to the sky.
- Contracting oblique muscles closest to the ground, lower back to start position on ground.
- Repeat.

Moving Side Planks (Right)

Moving Side Planks (Left)

- Lay on back and lift knees above hips at 90 degrees with both arms extended beside body (not under the body), palms down.
- Engage core to press low back firmly against the ground. You should feel your abs already working before making any movement.
- Keep firm low back connection to the ground as you lower both heels towards the ground, keeping knees at 90 degrees throughout. 
- Lower until the point where you feel you may lose a firm low back connection.
- Engage abs harder and use them to return to start position.

Kettlebell Plank Tabata

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