Name: Playbook - James Lawrence Iron Cowboy - W4/D2 BUTT BUILDER
Uploaded: 2022-09-15T18:03:15.156Z
Duration: 45 min
Description: W4/D2 BUTT BUILDER

BUTT BUILDER

Superset each pair x 2 rounds
45 seconds work, 15 seconds rest
No extra rest between pairs unless needed

A.
- Staggered Single Arm Swings OR Single Arm Swings (Right) 
- Staggered Single Arm Swings OR Single Arm Swings (Left)

B.
- In and Out Pulse Jump Squats OR Side Stepping Squats
- Straight Leg Deadlifts

C.
- Frog Jumps OR Frog Squats
- Kettlebell Plie Jump Squats OR Kettlebell Plie Squats

D.
- Reverse Lunges (with 3 Pulses in Bottom - Right Leg Stays Forward)
- Reverse Lunges (with 3 Pulses in Bottom - Left Leg Stays Forward)

E.
- Kettlebell Pulse Jump Squats OR Kettlebell Pulse Squats
- Bent Leg Deadlifts (with 3 Pulses in Bottom – Pause and squeezed glutes 3X)

F.
- Quick Tapping Lunges - Keeping Same Foot Forward Full Set (Right Leg Forward Full Set)
- Quick Tapping Lunges - Keeping Same Foot Forward Full Set (Left Leg Forward Full Set)

G.
- Dead Start Swings OR Kettlebell Swings
- Swing Squats OR Alternating Swings

H.
- Kneeling Squats OR Racked Squats
- Plie Squat Hold with Pulses

I.
- Fire Hydrants (1 full set per side)
- Fire Hydrant Kicks (1 full set per side)

J.
- Glute Bridge Hold with Heel Lifts
- Glute Bridge Hold with Alternating Leg Lifts

Superset each pair x 2 rounds
45 seconds work, 15 seconds rest
No extra rest between pairs unless needed

A.
- Staggered Single Arm Swings OR Single Arm Swings (Right) 
- Staggered Single Arm Swings OR Single Arm Swings (Left)

- Start with feet just wider than hip width apart, staggering one foot forward and one foot back.
- Always begin with the kettlebell on the ground. Engage core, lower hips and place the opposite hand of the foot that is forward 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 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 of the back leg.
- The focus of staggered swings is on the front leg. Think of it as a single leg squat, focusing on loading the front leg in the backswing and squeezing the glutes powerfully in the front leg to bring the bell upwards to chest level.
- The free arm (hand without kettlebell) should swing back and fourth with the arm holding the kettlebell. Keep core engaged throughout.

Staggered Single Arm Swings (Right)

Staggered Single Arm Swings (Left)

Superset A

Superset each pair x 2 rounds
45 seconds work, 15 seconds rest
No extra rest between pairs unless needed

B.
- In and Out Pulse Jump Squats OR Side Stepping Squats
- Straight Leg Deadlifts

- Squat with feet close together, hips low, back straight, chest open, core engaged.
- Contract glutes to perform one pulse in the bottom position and then jump feet apart landing in squat position with feet wider than hip width apart.
- Contract glutes to perform one pulse in the bottom position and then jump feet back together into start position. 
- Repeat as quickly as possible, keeping hips low, glutes active, back straight, eyes forward and core engaged.

In and Out Pulse Jumps 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

Superset B

Superset each pair x 2 rounds
45 seconds work, 15 seconds rest
No extra rest between pairs unless needed

C.
- Frog Jumps OR Frog Squats
- Kettlebell Plié Jump Squats OR Kettlebell Plié Squats

- 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 jump all the way up out of frog position.
- Land gently back into start position and repeat as fast as possible.

Frog Jumps

- 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.
- Squeeze glutes to initiate jump.
- Jump as high as you can, extending hips all the way forward.
- Gently land right back into low squat position.
- Continue repeating as quickly as possible keeping core engaged throughout.

Kettlebell Plié Jump Squats

Superset C

Superset each pair x 2 rounds
45 seconds work, 15 seconds rest
No extra rest between pairs unless needed

D.
- Reverse Lunges (with 3 Pulses in Bottom - Right Leg Stays Forward)
- Reverse Lunges (with 3 Pulses in Bottom - Left Leg Stays Forward)

- 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.

(with 3 Pulses in Bottom)

Reverse Lunges (Right)

Reverse Lunges (Left)

Superset D

Superset each pair x 2 rounds
45 seconds work, 15 seconds rest
No extra rest between pairs unless needed

E.
- Kettlebell Pulse Jump Squats OR Kettlebell Pulse Squats
- Bent Leg Deadlifts (with 3 Pulses in Bottom – Pause and squeezed glutes 3X)

- Hold kettlebell by the handle in both hands and squat with feet just wider than hip width apart, hips low, back straight, chest open, core engaged.
- Squeeze glutes and complete one pulse in bottom position before jumping.
- Jump as high as you can, extending hips all the way forward.
- Gently land right back into low squat position.
- Continue repeating as quickly as possible keeping core engaged throughout.

Kettlebell Pulse Jump Squats

- Hold kettlebell in both hands with arms straight in front of the body.
- Feet are hip width apart.
- Engage core, bend knees 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. Do not lower your shoulders below the knees – even if you are flexible enough to. The kettlebell should be hovering above the ground just above and in between your feet.
- 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.

(with 3 Pulses in Bottom – Pause and squeezed glutes 3X)

Bent Leg Deadlifts

Superset E

Superset each pair x 2 rounds
45 seconds work, 15 seconds rest
No extra rest between pairs unless needed

F.
- Quick Tapping Lunges - Keeping Same Foot Forward Full Set (Right Leg Forward Full Set)
- Quick Tapping Lunges - Keeping Same Foot Forward Full Set (Left Leg Forward Full Set)

- Start in 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 swing arms to create enough power to jump and land with both feet tapping the ground quicky before falling into a lunge with the opposite leg forward.
- Continue repeating as quickly as possible.

Quick Tapping Lunges Keeping Same Foot Forward (Right)

Quick Tapping Lunges Keeping Same Foot Forward (Left)

Superset F

Superset each pair x 2 rounds
45 seconds work, 15 seconds rest
No extra rest between pairs unless needed

G.
- Dead Start Swings OR Kettlebell Swings
- Swing Squats OR Alternating Swings

- 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

- 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

Superset G

Superset each pair x 2 rounds
45 seconds work, 15 seconds rest
No extra rest between pairs unless needed

H.
- Kneeling Squats OR Racked Squats
- Plié Squat Hold with Pulses

- Start down on the mat holding a kettlebell by the handle at the chest, with core engaged, knees below hips, toes tucked under and torso upright.
- Lift one leg forward and then the other, bringing yourself into the bottom position of a squat.
- Step back into start position.
- Lead with the opposite leg forward every rep.

Kneeling 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

Superset H

Superset each pair x 2 rounds
45 seconds work, 15 seconds rest
No extra rest between pairs unless needed

I.
- Fire Hydrants (1 full set per side)
- Fire Hydrant Kicks (1 full set per side)

- Start in tabletop position – hands below shoulders and knees below hips.
- Engage core to make sure you don’t have jamming in the low back.
- Squeeze outer glute/hip to lift leg towards parallel to the ground, keeping knee at 90 degrees.
- Lower to start position and repeat.

Fire Hydrants

- Start in tabletop position – hands below shoulders and knees below hips.
- Engage core to make sure you don’t have jamming in the low back.
- Keeping knee at 90 degrees, squeeze outer glute/hip to lift leg towards parallel to the ground.
- Hold and “kick”/straighten leg then return to bend knee position.
- Lower to start position and repeat.

Fire Hydrant Kicks

Superset I

Superset each pair x 2 rounds
45 seconds work, 15 seconds rest
No extra rest between pairs unless needed

J.
- Glute Bridge Hold with Heel Lifts
- Glute Bridge Hold with Alternating Leg Lifts

- 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

- 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. Place weight into one foot, contracting the glutes on that side harder to keep hips lifted and level, and lift the other leg to point toes to the sky. 
- Pause, lower foot, press into both feet to re-establish lift and repeat on other side.

Glute Bridge Hold with Alternating Leg Lifts

Superset J

W4/D2 BUTT 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 👏🤨🤷🏼‍♀️🙌😎

W4/D2 BUTT BUILDER

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