Name: Playbook - James Lawrence Iron Cowboy - W1/D2 TABATA TIME - Modified
Uploaded: 2022-09-15T18:03:14.967Z
Duration: 45 min
Description: W1/D2 TABATA TIME - Modified

TABATA TIME - Modified 

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

A.
- High Knees
- Kettlebell Jump Squats OR Racked Squats

B.
- Marching Planks OR Modified Marching Planks
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks

C.
- Kettlebell Burpees OR Walkouts
- Pull Under Planks OR Static Plank

D.
- Kettlebell Plié Jump Squats OR Kettlebell Plié Squats
- Plié Squat Hold with Pulses

E.
- Mountain Climbers
- Push Ups (Fast Pace) OR Modified Push Ups

F.
- Dead Start Swings OR Kettlebell Swings
- Deep Pulsing Squats

G.
- Slow Lower Tricep Push Ups OR Modified Slow Lower Tricep Push Ups
- Overhead Tricep Extensions

H.
- Kettlebell Seated Twists
- Leg Lowers

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

A.
- High Knees
- Kettlebell Jump Squats OR Racked Squats

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- Hold kettlebell by the handle in both hands at chest level with feet just wider than hip width apart.
- Bend knees, push hips back and lower into squat keeping back straight chest open and core engaged.
- Focus on squeezing the glutes and pushing through the heels to return to start position.

Racked Squats

Superset A

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

B.
- Marching Planks OR Modified Marching Planks
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks

- 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 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

Superset B

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

C.
- Kettlebell Burpees OR Walkouts
- Pull Under Planks OR Static Plank

- Stand with feet together at the back of your mat. Engage core and bend forward to place hands on the mat in front of your feet.
- Walk hand out into plank position on hands.
- Push through hands, activating muscles around shoulder blades to stabilize and push yourself back into standing position.

Walkouts

- Place elbows under shoulders, forearms parallel to each other with fingertips pointing away from the body and palms down, 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.
- Hold and breathe.

Static Plank

Superset C

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

D.
- Kettlebell Plié Jump Squats OR Kettlebell Plié Squats
- Plié Squat Hold with Pulses

- 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

- 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 (Jennifer)

Superset D

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

E.
- Mountain Climbers
- Push Ups (Fast Pace) OR Modified Push Ups

- 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.
- Quickly pull one knee in towards the chest and then the other, bouncing off the balls of your feet (think high knees but in plank position) while keeping hips level in plank position.

Mountain Climbers

- Start in modified plank position on hands - place hands slightly wider than your shoulders, pushing 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.
- Lower chest towards the ground bringing your elbows back at a 45 degree angle (not straight out at 90 degrees) and keeping core engaged to maintain the straight line of modified plank.
- Use chest muscles and triceps to push back into start position.

Modified Push-ups

Superset E

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

F.
- Dead Start Swings OR Kettlebell Swings
- Deep Pulsing 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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes 
- Slowly pulse in the bottom half range

Deep Pulsing Squats

Superset F

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

G.
- Slow Lower Tricep Push Ups OR Modified Slow Lower Tricep Push Ups
- Overhead Tricep Extensions

- Start in modified plank position on hands - place hands slightly wider than your shoulders, pushing 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.
- Slowly lower (3 seconds) chest towards the ground bringing your elbows back close to the body (think of the elbows skimming the rib cage) and keeping core engaged to maintain the straight line of modified plank.
- Use chest muscles and triceps to push back into start position.

Modified Slow Lower Tricep Push-ups

- Stand with feet hip width apart holding a kettlebell at chest level by the handle with the ball of the kettlebell facing upwards. Press the bell above head, keeping arms straight and close to the head. This is start position.
- Lower kettlebell behind your neck/upper back.
- Use tricep muscles (back of upper arms) to extend arms back to start position.

Overhead Tricep Extensions

Superset G

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

H.
- Kettlebell Seated Twists
- Leg Lowers

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides

Kettlebell seated twists

- Lying on the floor with legs straight up
- Slowly lower your legs to 45 degrees
- Raise your legs back up to starting position

Leg Lowers

Superset H

W1/D2 TABATA TIME - Modified

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

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

Amanda

Loving this program and app 🥳 definitely a keeper!

Betty OK

W1/D2 TABATA TIME

A little tricky to figure out but it was great

James

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

W1/D2 TABATA TIME - Modified

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