Name: Playbook - James Lawrence Iron Cowboy - W4/D3 SHORT SETS
Uploaded: 2022-09-15T18:03:15.168Z
Duration: 45 min
Description: W4/D3 SHORT SETS

SHORT SETS

Superset each pair x 5 rounds 
20 seconds work, 10 seconds rest
No extra rest between rounds unless needed

A.
- Dead Start Swings OR Kettlebell Swings
- Kettlebell Jump Squats OR Racked Squats

B.
- Horizontal Jumping Jacks with Push Ups OR Horizontal Jumping Jacks
- Marching Planks OR Modified Marching Planks

C.
- Kettlebell Burpees OR Walkouts
- Jumping Lunges OR Reverse Lunges

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

E.
- Star Jumps OR Squats with Alternating Side Leg Lifts
- Kettlebell Plié Squat Hold with Glute Squeezes

F.
- Mountain Climbers
- Tricep Push Ups or Modified Tricep Push Ups (Fast pace)

G.
- Single Arm Kettlebell Press (Right Arm)
- Single Arm Kettlebell Press (Left Arm)

H.
- Side Plank Star or Forearm Side Plank (Right Arm)
- Side Plank Star or Forearm Side Plank (Left Arm)

Superset each pair x 5 rounds
20 seconds work, 10 seconds rest
No extra rest between rounds unless needed

A.
- Dead Start Swings OR Kettlebell Swings
- Kettlebell Jump Squats OR Racked Squats

- 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

- 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 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 Jump Squats

Superset A

Superset each pair x 5 rounds 
20 seconds work, 10 seconds rest
No extra rest between rounds unless needed

B.
- Horizontal Jumping Jacks with Push Ups OR Horizontal Jumping Jacks 
- Marching Planks OR Modified Marching Planks

- 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 hands and feet apart, landing in bottom of push up and then powerfully push back up and into plank position on hands.

Horizontal Jumping Jacks with Push-ups

- 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.
- Place one hand where your elbow is (below the shoulder) and the other hand where your elbow is, pushing yourself up into plank position on your hands.
- Lower back to forearm plank and repeat, pushing off the opposite hand every rep.

Marching Planks

Superset B

Superset each pair x 5 rounds 
20 seconds work, 10 seconds rest
No extra rest between rounds unless needed

C.
- Kettlebell Burpees OR Walkouts
- Jumping Lunges OR Reverse Lunges

- Start in standing position, with feet wider than hip with apart, placing a kettlebell on the ground between your feet.
- Engage core and bend forward to place hands down, in front of the kettlebell and jump back into strong plank position.
- Jump feet back in land beside the bell with hips low, back straight and head up.
- Place hands on the kettlebell handle, engage core and contract glutes to jump out of squat position.
- Quickly and gently place bell back down, hands beside the bell and back out into plank.
- Repeat as quickly as possible.

Kettlebell Burpees

- 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 into lunge position with the opposite leg forward.
- Continue repeating as quickly as possible.

Jumping Lunges

Superset C

Superset each pair x 5 rounds 
20 seconds work, 10 seconds rest
No extra rest between rounds unless needed

D.
- 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 D

Superset each pair x 5 rounds 
20 seconds work, 10 seconds rest
No extra rest between rounds unless needed

E.
- Star Jumps OR Squats with Alternating Side Leg Lifts
- Kettlebell Plié Squat Hold with Glute Squeezes

- Stand with feet together. Lower into squat position by bending the knees and pushing the hips back and down, keeping core engaged, chest open and shoulders above hips. 
- Engage glutes and jump up into a star with arms and legs both moving laterally.
- Gently land back down into squat position and repeat.

Star 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.
- Hold bottom position and squeeze glutes firmly and repeatedly for duration of set.

Kettlebell Plié Squat Hold with Glute Squeezes

Superset E

Superset each pair x 5 rounds 
20 seconds work, 10 seconds rest
No extra rest between rounds unless needed

F.
- Mountain Climbers
- Tricep Push Ups or Modified Tricep Push Ups (Fast pace)

- 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 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.
- Lower chest towards the ground 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.

Tricep Push-ups

Superset F

Superset each pair x 5 rounds 
20 seconds work, 10 seconds rest
No extra rest between rounds unless needed

G.
- Single Arm Kettlebell Press (Right Arm)
- Single Arm Kettlebell Press (Left Arm)

- 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)

Superset G

Superset each pair x 5 rounds
20 seconds work, 10 seconds rest
No extra rest between rounds unless needed 

H.
- Side Plank Star or Forearm Side Plank (Right Arm)
- Side Plank Star or Forearm Side Plank (Left Arm)

- Lay on your side, place hand 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.
- Lift top leg and hold as long as possible. 
- Lower leg to side plank position as needed.

Side Plank Star (Right)

Side Plank Star (Left)

Superset H

W4/D3 SHORT 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 👏🤨🤷🏼‍♀️🙌😎

W4/D3 SHORT SETS

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