Name: Playbook - James Lawrence Iron Cowboy - W2/D1 FULL BODY FITNESS - Modified
Uploaded: 2022-09-15T18:03:15.019Z
Duration: 45 min
Description: W2/D1 FULL BODY FITNESS - Modified

FULL BODY FITNESS
45 seconds work, 15 seconds rest
4 Rounds

- Kettlebell Swings
- Tricep Push Ups OR Modified Tricep Push Ups
- Kettlebell Plié Jump Squats OR Kettlebell Plié Squats
- Mountain Climbers
- Quick Tapping Lunges Keeping Same Foot Forward Full Set (Right Leg Forward) OR Reverse Lunges
- Alternating Swings
- Quick Tapping Lunges Keeping Same Foot Forward Full Set (Left Leg Forward) OR Reverse Lunges
- Alternate Kettlebell Press & Tricep Extension
- Slow Oblique Mountain Climbers OR Modified Slow Oblique Mountain Climbers
- Kettlebell Seated Twists OR Oblique Crunches (Tapping Elbow to Opposite Knee)

45 seconds work, 15 seconds rest
4 Rounds

- Kettlebell Swings
- Tricep Push Ups OR Modified Tricep Push Ups
- Kettlebell Plié Jump Squats OR Kettlebell Plié Squats
- Mountain Climbers
- Quick Tapping Lunges Keeping Same Foot Forward Full Set (Right Leg Forward) OR Reverse Lunges
- Alternating Swings
- Quick Tapping Lunges Keeping Same Foot Forward Full Set (Left Leg Forward) OR Reverse Lunges
- Alternate Kettlebell Press & Tricep Extension
- Slow Oblique Mountain Climbers OR Modified Slow Oblique Mountain Climbers
- Kettlebell Seated Twists OR Oblique Crunches Tapping Elbow to Opposite Knee

- 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 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 grounds 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 Tricep Push-ups

- 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

- 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

- 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 (Right)

- 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

Reverse Lunges (Left)

- Hold kettlebell by the handle with the ball of the bell facing upwards.
- Engage core, to support the press, and press kettlebell above head.
- Lockout arms and lower bell to your upper back/neck keeping tension in your triceps (back of the upper arms). Keep arms close to the head and elbows forward.
- Extend arms back above head using your triceps and lower bell back to chest.

Alternate Kettlebell Press and Tricep Extension

- 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.
- Contract abdominals firmly and touch one knee to the opposite elbow. Hold for 2-3 seconds.
- Return to plank position and repeat on the other side.

Modified Slow Oblique Mountain Climbers

- 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

Full Body Circuit

W2/D1 FULL BODY FITNESS - 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

W1/D2 TABATA TIME - Modified

A little tricky to figure out but it was great

James

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

W2/D1 FULL BODY FITNESS - Modified

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