Name: Playbook - James Lawrence Iron Cowboy - W1/D1 FULL BODY FOUR
Uploaded: 2022-09-15T18:03:14.943Z
Duration: 45 min
Description: W1/D1 FULL BODY FOUR

Damn that was a great leg workout.  Not enough chest or back for a full body workout so added archer pushupsx10 and kb rows for time.  Destroyed in a great way.

Shane

Derek

Mike

Killer absolutely killer. I couldn’t even complete the workout

Anthony

Amanda

What a great workout! I love the app, it’s simple and very effective 👍🏻👍🏻

Casey

Kimberly Beri

This was awesome! I really felt the burn and broke a sweat but it was still not too difficult. It was perfect

James

Was looking for a break from weightlifting and may have found something here. Great sweat!

Kerry

Jennifer is my SHEro! Loved her IG and this was exactly what I needed 💪👏

Betty OK

FULL-BODY FOUR

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

- Squat with feet just wider than hip width apart, hips low, back straight, chest open, core engaged.
- Squeeze glutes to initiate jump.
- 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.

Bodyweight Jump Squats

- 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 plank position on forearms - place elbows under shoulders, forearms parallel to each other, push 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 one hand where your elbow is (below the shoulder) and the other hand where your elbow is, pushing yourself up into plank position on your hands.
- Lower back to forearm plank and repeat, pushing off the opposite hand every rep.

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

- Start in 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 swing arms to create enough power to jump and land into lunge position with the opposite leg forward.
- Continue repeating as quickly as possible.

Jumping 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.
- Jump legs apart and together as fast as possible, keeping core engaged and hips level.

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.
- Squeeze glutes to initiate jump.
- 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 Plié Jump 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

Florian

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

W1/D1 FULL BODY FOUR - Modified

Loving this program and app 🥳 definitely a keeper!

W1/D2 TABATA TIME

W1/D2 TABATA TIME - Modified

A little tricky to figure out but it was great

I was awkward on the cleans but I’m learning 👏🤨🤷🏼‍♀️🙌😎

W1/D1 FULL BODY FOUR

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