Name: Playbook - James Lawrence Iron Cowboy - W2/D3 BACK BUILDER
Uploaded: 2022-09-15T18:03:15.038Z
Duration: 45 min
Description: W2/D3 BACK BUILDER

Gabriela

BACK BUILDER

Experienced: 45 seconds work, 15 seconds rest x 2 consecutive sets of each exercise.
Beginner: 40 seconds work, 15 seconds rest x 2 consecutive sets of each exercise.
No extra rest between exercises.

- Alternating Swings
- Single Leg Deadlifts (Right Leg)
- Single Leg Deadlifts (Left Leg)
- Single Arm Swing – Clean (Right Arm)
- Single Arm Swing – Clean (Left Arm)
- Superman Planks OR Static Plank on Hands
- Single Arm Swing – High Pull (Right Arm)
- Single Arm Swing – High Pull (Left Arm)
- Single Arm Row in High Lunge Position (Right Arm)
- Single Arm Row in High Lunge Position (Left Arm)
- Single Arm Dead Cleans OR Single Arm Cleans (Right Arm)
- Single Arm Dead Cleans OR Single Arm Cleans (Left Arm)
- Alternating Bent Over Rows
- Back Extension Hold with Swimming Arms
- Forearm Side Plank Tapping Elbow to Knee (Right Arm) OR Modified Forearm Side Plank
- Forearm Side Plank Tapping Elbow to Knee (Left Arm) OR Modified Forearm Side Plank
- Floating Bird Dogs OR Bird Dogs
- Glute Bridge Hold with Heel Lifts
- Dead Bugs

- 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 feet hip width apart. Shift weight into one leg, keeping it straight with the slightest bend at the knee, holding a kettlebell in the opposite hand of the foot you are standing on.
- Engage core and reach the opposite leg back, keeping it straight, and bringing torso as close to parallel to the ground as possible, making sure not to drop shoulders below the hips.
- Pause. Engage glutes of the leg you are standing on and push through the heel of that foot to return to start position.

Single Leg Deadlifts (Right)

Single Leg Deadlifts (Left)

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 bell top naturally fall into the backswing, keeping forearm connected to the upper inner thigh in the backswing. 
- Squeeze glutes and thrust hips gently forward to guide the bell forward and upwards.
- As the bell swings parallel to the ground, pull it into rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Turn the wrist to allow the bell to drop from rack position into the back swing and repeat, alternating one single arm swing and one clean.

Single Arm Swing – Clean (Right)

Single Arm Swing – Clean (Left)

- 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, reach on arm forward and lift the opposite leg just a few inches off the floor bringing arm and leg parallel to the ground. Steady yourself before returning to start position and repeating on the other side.

Superman 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.
- 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 bell to naturally fall into the backswing, keeping shoulders and arms relaxed as you follow the kettlebell into the back swing, keeping the bell high in your upper inner thighs and maintaining a connection of your outer forearm with the upper inner thigh. 
- Once again, squeeze glutes, thrust hips and lean slightly back to initiate upward movement of the kettlebell. Once the bell is parallel to the ground, contract middle back muscles inside the shoulder blade of the arm holding the bell, lead with the elbow going back, squeeze the handle hard and pull the bell in towards the body, keeping the palm down and having the bottom of the bell face away from the body.
- Keeping core engaged throughout, let the bell fall immediately and naturally into the backswing, keeping a connection of your outer forearm to the upper inner thigh.
- Repeat, alternating one single arm swing and one high pull.

Single Arm Swing – High Pull (Right)

Single Arm Swing – High Pull (Left)

- Hold kettlebell in one hand and step the opposite foot forward, bringing the knee of that leg to 90 degrees, thigh parallel to the ground, keeping glutes active and body weight grounded through the heel. Straighten the back leg and balance yourself on the balls of that foot. The arm holding the kettlebell is straight with the bell inside the front foot. This is start position.
- Keeping core engaged and glutes active in the front leg, engage middle back muscles inside the shoulder blade of the working arm and use these muscles to row the kettlebell towards the waist, guiding the elbow along the ribs.
- Lower with control back into start position and repeat.

Single Arm Rows in High Lunge Position (Right)

Single Arm Rows in High Lunge Position (Left)

- Start with feet just wider than hip width apart with a kettlebell between your feet.
- Engage core and drop hips into squat position, keeping back straight, hips below shoulders and chest open as you place hand on the kettlebell with palm facing back. This is start position.
- Squeeze glutes and push through heels to initiate upward movement of the kettlebell. 
- Push hips forward focusing on “standing up strong” and use middle back muscles to pull ball into rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Engage core, push hips back and carefully lower bell back to start position.

Single Arm Dead Cleans (Right)

Single Arm Dead Cleans (Left)

- Start in standing position holding a kettlebell with arms straight and feet hip width apart.
- Engage core, bent knees and hips, and lower into a position with your torso over your legs brining your back as close to parallel to the ground as possible keeping your back straight (avoiding flexion/rounding forward) with your shoulders above your hips.
- Keep core and glutes active throughout, use the muscles inside your shoulder blade (middle back) to row the bell up towards your waist.
- Lower with control and repeat on the other side.

Alternating Bent Over Rows

- Lay on stomach with arms reaching above head and palms of hands facing each other.
- Press tops of feet into the floor, squeeze glutes and use back muscles to lift upper body away from the floor. Keep eyes looking slightly forward and down to avoid stressing your neck.
- “Swim” arms back, turning palms to the ground, towards thighs.
- Hold and squeeze muscles in the lower part of your shoulder blades (middle back).
- Return arms to outreached position above head and return to start position.

Back Extension Hold with Swimming Arms

- 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 and tap elbow of upper arm to knee of upper leg.
- Return to forearm side plank and repeat.

Forearm Side Plank Tapping Elbow to Knee (Right)

Forearm Side Plank Tapping Elbow to Knee (Left)

- Start in tabletop position – hands below shoulders and knees below hips.
- Curl toes under and lift to float knees 1 inch above the ground.
- Push the ground away with your hands to stay lifted in your shoulders, engage core and contract glutes to lift one leg parallel to the ground.
- Keep hips, shoulders, and torso level in this position.
- Achieve steady balance before lowering and repeating on the other side.

Floating Birds Dogs

- 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.
- Hold, squeezing glutes and staying engaged in the core, lift heels and return to ground, repeating throughout the duration of the set.

Glute Bridge Hold with Heel Lifts

- Lay on back and lift knees above hips at 90 degree with both arms extended above the chest.
- Engage core to press low back firmly against the ground. You should feel your abs already working before making any movement.
- Keep firm low back connection to the ground as you lower one arm and the opposite leg towards the floor. 
- Lower until the point where you feel you may lose a firm low back connection.
- Return to start position and repeat on the other side.

Dead Bugs

W2/D3 BACK BUILDER

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/D3 BACK BUILDER

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