Name: Playbook - James Lawrence Iron Cowboy - W3/D2 FULL BODY FIRE - Modified
Uploaded: 2022-09-15T18:03:15.101Z
Duration: 45 min
Description: W3/D2 FULL BODY FIRE - Modified

FULL-BODY FIRE - Modified

Each section: 
45 seconds work, 15 seconds rest
2 Rounds
1 minute rest between sections

A.
- Lateral Jump Squats OR Side-Stepping Squats
- Straight Leg Deadlifts
- Swings Squats OR Kettlebell Swings
- Reverse Lunges with 5 Second Holds (Set 1 Right, Set 2 Left)
- Frog Jumps OR Frog Squats

B.
- Kettlebell Burpees OR Walkouts
- Single Arm Kettlebell Press (Right Arm)
- Kettlebell Swings
- Single Arm Kettlebell Press (Left Arm)
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks

C.
- Single Arm Half Snatches (Right Arm)
- Single Arm Half Snatches (Left Arm)
- Jumping Lunges OR Reverse Lunges
- Marching Planks with Push Ups OR Modified Marching Planks with Push Ups
- Skater Jumps

D.
- Mountain Climbers
- Star Jumps OR Squats with Alternating Side Leg Lifts
- Oblique Crunches Tapping Elbow to Opposite Knee
- Leg Lowers

45 seconds work, 15 seconds rest
2 Rounds

A.
- Lateral Jump Squats OR Side Stepping Squats
- Straight Leg Deadlifts
- Swings Squats OR Kettlebell Swings
- Reverse Lunges with 5 Second Holds (Set 1 Right, Set 2 Left)
- Frog Jumps OR Frog Squats

- Start with feet close together.
- Step right foot out to the right side and lower into squat position: feet just wider than hip width apart, hips low, back straight, chest open, core engaged.
- Engage glutes and push yourself back up to start position, standing with feet together.
- Repeat steeping to the left.

Side Stepping Squats

- Stand with feet close together, holding kettlebell in both hands with arms straight in front of the body.
- Engage core and lead by pushing your hips back, keeping core engaged and back straight (no flexion/rounding forward in the spine) as you lower until your torso is almost parallel to the ground with the slightest bend in your knees. The kettlebell should be out in front of your feet, away from the body.
- Concentrate on feeling a stretch/activation in the back of the upper thighs (hamstrings), pause, squeeze glutes, push into the heels and return to start position.

Straight Leg Deadlifts

- 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 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.
- Hold this position for 5 seconds.
- 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 Lunge with 5 Second Holds

- Sit on heels, balancing on the balls of your feet, back straight, chest open and eyes forward.
- Keeping heels off the ground for the entire movement, engage glutes and push through the balls of your feet to come into standing position balancing a standing position with heels lifted.
- Return to start position.

Frog Squats

Circuit A

45 seconds work, 15 seconds rest
2 Rounds

B.
- Kettlebell Burpees OR Walkouts
- Single Arm Kettlebell Press – Right
- Kettlebell Swings
- Single Arm Kettlebell Press – Left
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks

- 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

- Start with feet hip width apart holding kettlebell in 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 and lats (outer back muscles) to set the foundation for the press. Lead with the elbow forward, using shoulders and triceps to press the bell into lockout position (arm beside head, elbow locked out and palm facing forward).
- Leading with the elbow forward, lower to rack/start position and repeat.

Single Arm Kettlebell Press (Right)

Single Arm Kettlebell Press (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.
- 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

Circuit B

45 seconds work, 15 seconds rest
2 Rounds

C.
- Single Arm Half Snatches (Right Arm)
- Single Arm Half Snatches (Left Arm)
- Jumping Lunges OR Reverse Lunges
- Marching Planks with Push Ups OR Modified Marching Planks with Push Ups
- Skater Jumps

- 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 the kettlebell.
- Push/hike the kettlebell backwards between the legs, engage the core, squeeze the glutes and thrust hips forward to bring the kettlebell forwards and upwards. Lean back as the bell passes parallel to the ground to use your body weight to move it further upwards and guide the bell all the way up into lockout position: hand inserted into the kettlebell with the handle on a diagonal across the palm, wrist straight, arm beside head, elbow locked and palm facing forward.
- Lower bell to rack position (to your chest).
- Engage core and stay leaning back slightly as you rotate your wrist to initiate dropping the kettlebell. Keep 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. 
- Repeat snatch bringing kettlebell back into lockout position.

Single Arm Half Snatches (Right)

Single Arm Half Snatches (Left)

- 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

- 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.
- Complete a push up every time you are in plank position on your hands.
- Lower back to forearm plank and repeat, pushing off the opposite hand every rep.

Modified Marching Plank with Push-ups

- From standing position, shift weight onto one leg, bending the knee to lower hips into a ¼ squat and you raise the other foot off of the ground.
- Bound to the opposite side by squeezing the glutes and pushing off the foot you are presently on.
- Land gently on the other leg in a quarter squat position with the opposite foot lift.
- Continue jumping back and forth as fast as possible, keeping core engaged and avoiding flexing (round forward) in the spine.

Skater Jumps

Circuit C

45 seconds work, 15 seconds rest
2 Rounds

D.
- Mountain Climbers
- Star Jumps OR Squats with Alternating Side Leg Lifts
- Oblique Crunches Tapping Elbow to Opposite Knee
- Leg Lowers

- 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 standing position with feet shoulder width apart. 
- Bend knees, push hips back and lower into squat position keeping back straight chest open and core engaged.
- Focus on squeezing the glutes and pushing through the heels to initiate the upward phase of this movement and then squeeze the other glutes of one leg as you lift it laterally, keeping it straight.
- Return foot to start position, dropping immediately back into squat and repeating on the other leg.

Squat with Alternating Side Leg Lifts

- 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

- Lay on back and lift feet into the air with legs straight and perpendicular to the floor. Place arms lengthened at sides with palms facing down.
- Engage core, using abdominals to press low back firmly against the ground.
- Keeping this firm connection in the lower back, lower legs until the point where it feels it may disconnect. Do not go past that point.
- Stay connected, engage abdominals and focus on using lower abs return to start position.

Leg Lowers

Circuit D

W3/D2 FULL BODY FIRE - 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 👏🤨🤷🏼‍♀️🙌😎

W3/D2 FULL BODY FIRE - Modified

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