Name: Playbook - James Lawrence Iron Cowboy - W1/D1 FULL BODY FOUR - Modified
Uploaded: 2021-12-19T17:14:22.579Z
Duration: 45 min
Description: W1/D1 FULL BODY FOUR - Modified

So good!! Excited to start getting back into triathlon training!! Will there be any splits with squats and deadlifts to build more power for biking and running?

Vince

FULL-BODY FOUR - Modified

Experienced: 45 seconds work, 15 seconds rest 
Beginner: 40 seconds work, 20 seconds rest
4 Rounds
No additional rest after round each round unless necessary.

- Bodyweight Jump Squats OR Bodyweight Squat to Calf Raise
- Kettlebell Swings
- Marching Planks OR Modified Marching Planks
- Alternating Swings
- Jumping Lunges OR Reverse Lunges
- Kettlebell Squat Press
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks
- Kettlebell Plié Jump Squats OR Kettlebell Plié Squats
- Oblique Crunches Tapping Elbow to Opposite Knee
- Glute Bridges

Experienced: 45 seconds work, 15 seconds rest 
Beginner: 40 seconds work, 20 seconds rest
4 Rounds
No additional rest after round each round unless necessary.

- Bodyweight Jump Squats OR Bodyweight Squat to Calf Raise
- Kettlebell Swings
- Marching Planks OR Modified Marching Planks
- Alternating Swings
- Jumping Lunges OR Reverse Lunges
- Kettlebell Squat Press
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks
- Kettlebell Plié Jump Squats OR Kettlebell Plié Squats
- Oblique Crunches Tapping Elbow to Opposite Knee
- Glute Bridges

- Position feet just wider than hip width apart.
- Engage core and push hips back toward heels lowering into squat position (thighs parallel to the ground) while keeping back straight, feet fully connected to the ground and chest open.
- Squeeze glute and push through heels to come through standing position.
- Lift heels once standing, coming onto the balls of your feet and engaging calves.
- Lower immediately back into the bottom position of the plie squat.

Bodyweight Squat to Calf Raise

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place both hands the kettlebell handle.
- Push/hike the kettlebell backwards between the legs, keeping core engaged, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when the bell is at chest level. Your glutes should be very active in standing position as well.
- Allow kettlebell to naturally fall back down into the backswing (this is the name of the position where the kettlebell is between and slightly behind the legs. Be sure to keep a connection between the outer forearms and the upper inner thighs in the back swing. This is a hip hinging moving, not a deep squat.
- Squeeze glutes from the backswing to initiate the swing and use hips to scoop the bell upwards to chest position.

Kettlebell Swings

- Start in modified plank position on forearms - place elbows under shoulders, forearms parallel to each other, push the ground away to stay lifted between the shoulder blades, lift hips to create straight line from head to knees and keep core engaged throughout.
- Place one hand where your elbow is (below the shoulder) and the other hand where your elbow is, pushing yourself up into modified plank position on your hands.
- Lower back to forearm plank and repeat, pushing off the opposite hand every rep.

Modified Marching Planks

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place one hand on one corner of the kettlebell (leaving the other corner open for the other hand when switching sides).
- Push/hike the kettlebell backwards between the legs, engage the core, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when the bell is at chest level. Your glutes should be very active in standing position as well.
- The free arm (hand without kettlebell) should swing back and fourth with the arm holding the kettlebell so that it is easy and natural to switch when the bell is parallel to the ground.
Switch hands when the bell is parallel to the ground (bell handle should be horizontal, not vertical).
- Keep core engaged throughout.
- Keep forearm connected to the upper inner thigh in the backswing. This is a hip hinging moving, not a deep squat.

Alternating Swings

- Stand with both feet together at the top of your mat.
- Step one foot back into lunge position: one leg forward and the other back, feet hip width apart, in a staggered stance long enough to lower into a position with both knees at 90 degrees keeping the front knee above the ankle (never passing the toes), maintaining an engaged core and straight back with torso straight, shoulders above the hips and eyes forward.
- Engage glutes in the front leg and push through heel of front foot to return to standing position.
- Repeat, leading with the opposite leg back.

Reverse Lunges

- 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 push through heels to return to standing position, immediately pressing the kettlebell above head.
- Engage core to support the lowering phase and drop right from overhead position to squat position.

Kettlebell Squat Press

- 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.
- Step legs apart and then back together as fast as possible, keeping core engaged and hips level.
- Optional: Place knees down into modified plank as needed.

Modified Horizontal Jumping Jacks

- Hold kettlebell by the handle in both hands and squat with feet much wider than hip width apart, toes and knees pointing outwards, hips low, back straight, chest open, core engaged.
- Engage glutes and push firmly through heels to return to start position.

Kettlebell Plié Squats

- Lay on back with knees bent and feet flat. Place fingertips behind head/ears with elbows wide.
- Engage upper abdominal muscles to crunch torso upwards and then over to one side while lifting the foot of the opposite leg, connecting elbow to the opposite knee.
- Focus on a strong contraction of the obliques on the side you are crunching towards.
- Lower back to start position and repeat on the other side.

Oblique Crunches Tapping Elbow to Opposite Knee

- Start in glute bridge position – Place feet close to buttocks (you should be able to touch heels with fingertips). Keep feet flat on the ground, tuck shoulder blades back with straight arms and palms turned down, engage core, tuck tailbone under keeping low back long and contract glutes to lift hips upwards, creating a straight line from knees to head.
- Keeping glutes contracted, lower to the ground and repeat.

Glute Bridges

Full Body Circuit

W1/D1 FULL BODY FOUR - Modified

W1/D1 FULL BODY FOUR

W1/D2 TABATA TIME

W1/D2 TABATA TIME - Modified

W1/D3 BELL BASICS

W1/D3 BELL BASICS - Modified

W1/D4 LEGENDARY LEGS

W1/D4 LEGENDARY LEGS - Modified

W1/D5 BRINGING THE BELLS BACK

W1/D5 BRINGING THE BELLS BACK - Modified

W2/D1 FULL BODY FITNESS

W2/D1 FULL BODY FITNESS - Modified

W2/D2 SWING SETS

W2/D2 SWING SETS - Modified

W2/D3 BACK BUILDER

W2/D3 BACK BUILDER - Modified

W2/D4 AB ASSASSINATION

W2/D4 AB ASSASSINATION - Modified

W2/D5 GLORIOUS GLUTES

W2/D5 GLORIOUS GLUTES - Modified

W3/D1 KETTLEBELL KRAZE

W3/D1 KETTLEBELL KRAZE - Modified

W3/D2 FULL BODY FIRE

W3/D2 FULL BODY FIRE - Modified

W3/D3 AWESOME ARMS

W3/D3 AWESOME ARMS - Modified

W3/D4 BODYWEIGHT BLITZ

W3/D4 BODYWEIGHT BLITZ - Modified

W3/D5 SUPERSETS

W3/D5 SUPERSETS - Modified

W4/D1 CORE CREATOR

W4/D1 CORE CREATOR - Modified

W4/D2 BUTT BUILDER

W4/D2 BUTT BUILDER - Modified

W4/D3 SHORT SETS

W4/D3 SHORT SETS - Modified

W4/D4 BELL BLASTER

W4/D4 BELL BLASTER - Modified

W4/D5 PLANK POWER

W4/D5 PLANK POWER - Modified

W5/D1 CARDIO & KETTLEBELLS

W5/D1 CARDIO & KETTLEBELLS - Modified

W5/D2 FOUR X FOUR

W5/D2 FOUR X FOUR - Modified

W5/D3 TWINNING

W5/D3 TWINNING - Modified

W5/D4 BELL BURNER

W5/D4 BELL BURNER - Modified

W5/D5 SUPER SIX

W5/D5 SUPER SIX - Modified

W6/D1 BODY BUILDER

W6/D1 BODY BUILDER - Modified

W6/D2 SPEED & STABILITY

W6/D2 SPEED & STABILITY - Modified

W6/D3 FIRE X FOUR

W6/D3 FIRE X FOUR - Modified

W6/D4 CARDIO & CORE

W6/D4 CARDIO & CORE - Modified

W6/D5 2 X 4'S

W6/D5 2 X 4'S - Modified

W1/D1 FULL BODY FOUR - Modified

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