Name: Playbook - James Lawrence Iron Cowboy - W2/D2 SWING SETS
Uploaded: 2022-09-15T18:03:15.025Z
Duration: 45 min
Description: W2/D2 SWING SETS

SWING SETS

For each pair, 90 seconds work, 30 seconds rest x 4 rounds, as follows:
45 seconds of kettlebell exercise, followed immediately by 45 seconds of plank variation, 30 seconds rest. Repeat 3 more times. Refer to videos for plank modifications.
No extra rest between pairs.

A.
- Kettlebell Swings
- Alternating Single Arm Planks OR Modified Alternating Single Arm Planks

B.
- Alternating Swings
- Forearm Planks with Alternating Leg Lifts OR Static Plank

C.
- Single Arm Swings (Set 1 & 3 on Right Arm, Set 2 & 4 on Left Arm)
- Slow Oblique Mountain Climbers OR Modified Slow Oblique Mountain Climbers

D.
- Dead Start Swings
- Forearm Side Plank (Set 1 & 3 on Right Arm, Set 2 & 4 on Left Arm)

E.
- Swing Squats OR Kettlebell Swings
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks

45 seconds of kettlebell exercise, followed immediately by 45 seconds of plank variation, 30 seconds rest. Repeat 3 more times. Refer to videos for plank modifications.
No extra rest between pairs.

A.
- Kettlebell Swings
- Alternating Single Arm Planks OR Modified Alternating Single Arm Planks

- 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 your hands (hands under shoulders, fingers spread wide connecting palms firmly to the mat, pushing through palms to lift up through the shoulders, core engaged with tailbone tuck slightly under keeping low back long, quads engaged keeping legs straight, pushing through the heels).
- Place weight into one hand, keeping hips level, and touch the opposite hand to opposite shoulder.
- Return to plank position and repeat on the other side.

Alternating Single Arm Planks

Superset A

45 seconds of kettlebell exercise, followed immediately by 45 seconds of plank variation, 30 seconds rest. Repeat 3 more times. Refer to videos for plank modifications.
No extra rest between pairs.

B.
- Alternating Swings
- Forearm Planks with Alternating Leg Lifts OR Static Plank

- 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 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.
- Engage glutes of one leg and lift that leg off the ground (just 2-3 inches), keeping hips level.
- Return to start position and repeat on the other side.

Forearm Plank with Alternating Leg Lifts

Superset B

45 seconds of kettlebell exercise, followed immediately by 45 seconds of plank variation, 30 seconds rest. Repeat 3 more times. Refer to videos for plank modifications.
No extra rest between pairs.

C.
- Single Arm Swings (Set 1 & 3 on Right Arm, Set 2 & 4 on Left Arm)
- Slow Oblique Mountain Climbers OR Modified Slow Oblique Mountain Climbers

- 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.
- 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.
- Allow the kettlebell to naturally fall (gravity) back between the legs, keeping the kettlebell in the upper inner thighs and maintaining a connection of the outer forearm to the upper inner thigh.
- The free arm (hand without kettlebell) should swing back and fourth with the arm holding the kettlebell. Keep core engaged throughout.

(Set 1 & 3 on Right Arm, Set 2 & 4 on Left Arm)

Single Arm Swings

- 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.
- Keeping hips and shoulders level, tap one knee to the opposite elbow.
- Return to plank position and repeat on the other side.

Slow Oblique Mountain Climbers

Superset C

45 seconds of kettlebell exercise, followed immediately by 45 seconds of plank variation, 30 seconds rest. Repeat 3 more times. Refer to videos for plank modifications.
No extra rest between pairs.

D.
- Dead Start Swings
- Forearm Side Plank (Set 1 & 3 on Right Arm, Set 2 & 4 on Left Arm)

- 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.
- Bring the kettlebell from the back swing back to start position.
- Repeat.

Dead Start Swings

- 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.
- Hold.

(Set 1 & 3 on Right Arm, Set 2 & 4 on Left Arm)

Forearm Side Plank

Superset D

45 seconds of kettlebell exercise, followed immediately by 45 seconds of plank variation, 30 seconds rest. Repeat 3 more times. Refer to videos for plank modifications.
No extra rest between pairs.

E.
- Swing Squats OR Kettlebell Swings
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks

- Stand with feet wide than hip with apart, kettlebell on the floor in front of you.
- Squat and place hands on the kettlebell. Engage core and hike the bell back between the legs in the upper inner thighs. Instead of standing up from this hinged position, as you do in a regular kettlebell swing, drop the hips quickly down into a squat (keeping the glutes fully engaged and feet grounded) swinging the bell up to chest level. Drop back into the hinge position and repeat quickly, keeping the core and glutes engaged throughout.
- This movement is advanced and builds quickly. You can switch to regular kettlebell swings as needed.

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

Horizontal Jumping Jacks (Jennifer)

Superset E

W2/D2 SWING SETS

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/D2 SWING SETS

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