Name: Playbook - James Lawrence Iron Cowboy - W4/D4 BELL BLASTER - Modified
Uploaded: 2022-09-15T18:03:15.188Z
Duration: 45 min
Description: W4/D4 BELL BLASTER - Modified

BELL BLASTER

Follow timing instructions in each section.
1 minute rest between sections.

A. 5 minute cardio blast. 
30 sec per exercise. No rest. 2 rounds.

- Kettlebell Swings
- Jumping Lunges OR Reverse Lunges
- Mountain Climbers
- Frog Jumps OR Frog Squats
- Fast Burpees OR Walkouts

B. 2 Rounds
45 seconds work, 15 seconds rest

- Kettlebell Jump Squats OR High Knees
- Wall Squat OR Plié Squat Hold with Pulses

C. 5 minute cardio blast. 
30 sec per exercise. No rest. 2 rounds:

- Alternating Swings
- Kettlebell Plié Jump Squats OR Kettlebell Plié Squats
- Marching Planks OR Modified Marching Planks
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks
- Jumping Lunges OR Reverse Lunges

D. 3 Rounds
45 seconds work, 15 seconds rest.

- Alternating Bent Over Rows
- Push Ups with 3 Second Lowers OR Modified Push Ups with 3 Second Lowers

E. 5 minute cardio blast. 
30 sec per exercise. No rest. 2 rounds.

- Single Arm Dead Snatches OR Single Arm Half Snatches (Right Arm)
- Single Arm Dead Snatches OR Single Arm Half Snatches (Left Arm)
- In and Out Jump Squats OR Side Stepping Squats
- Single Arm High Pulls OR Single Arm Swings (Right Arm)
- Single Arm High Pulls OR Single Arm Swings (Left Arm)

F. 2 Rounds
45 seconds work, 15 seconds rest. 

- Slow Oblique Mountain Climbers OR Modified Slow Oblique Mountain Climbers
- Kettlebell Full Crunches OR Basic Crunches
- Superman Planks OR Static Plank
- Bicycle Crunches OR Oblique Crunches Tapping Elbow to Opposite Knee

A. 5 minute cardio blast. 
30 sec per exercise. No rest. 2 rounds.

- Kettlebell Swings
- Jumping Lunges OR Reverse Lunges
- Mountain Climbers
- Frog Jumps OR Frog Squats
- Kettlebell Burpees (Fast Pace) OR Walkouts

- 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.
- 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 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

- 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

- 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

Circuit A

B. 2 Rounds
45 seconds work, 15 seconds rest

- Kettlebell Jump Squats OR High Knees
- Wall Squat OR Plié Squat Hold with Pulses

- Alternate lifting one knee as high as possible upwards and then the other, staying on the balls of your feet and moving as quickly as possible. Think of it as running on the spot with extra emphasis on lifting your knees high.

High Knees

- 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

Circuit B

C. 5 minute cardio blast. 
30 sec per exercise. No rest. 2 rounds:

- Alternating Swings
- Kettlebell Plié Jump Squats OR Kettlebell Plié Squats
- Marching Planks OR Modified Marching Planks
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks
- Jumping Lunges OR Reverse Lunges

- 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

- 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.
- Engage glutes and push firmly through heels to return to start position.

Kettlebell Plié Squats

- 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.
- Lower back to forearm plank and repeat, pushing off the opposite hand every rep.

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.
- 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 C

D. 3 Rounds
45 seconds work, 15 seconds rest.

- Alternating Bent Over Rows
- Push Ups with 3 Second Lowers OR Modified Push Ups with 3 Second Lowers

- 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

- Start in modified plank position on hands - place hands slightly wider than your shoulders, pushing 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.
- Slowly lower (3 seconds) chest towards the ground bringing your elbows back at a 45 degree angle (not straight out at 90 degrees) and keeping core engaged to maintain the straight line of modified plank.
- Use chest muscles and triceps to push back into start position.

Modified Push-up with 3 Second Lowers (Jennifer)

Circuit D

E. 5 minute cardio blast. 
30 sec per exercise. No rest. 2 rounds.

- Single Arm Dead Snatches OR Single Arm Half Snatches (Right Arm)
- Single Arm Dead Snatches OR Single Arm Half Snatches (Left Arm)
- In and Out Pulsing Jump Squats OR Side Stepping Squats
- Single Arm High Pulls OR Single Arm Swings (Right Arm)
- Single Arm High Pulls OR Single Arm Swings (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 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)

- 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

- 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.

Single Arm Swings (Right)

Single Arm Swings (Left)

Circuit E

F. 2 Rounds
45 seconds work, 15 seconds rest. 

- Slow Oblique Mountain Climbers OR Modified Slow Oblique Mountain Climbers
- Kettlebell Full Crunches OR Basic Crunches
- Superman Planks OR Static Plank
- Bicycle Crunches OR Oblique Crunches Tapping Elbow to Opposite Knee

- 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.
- Contract abdominals firmly and touch one knee to the opposite elbow. Hold for 2-3 seconds.
- Return to plank position and repeat on the other side.

Modified Slow Oblique Mountain Climbers

- Lay on back with knees bent and feet flat.
Interlace fingers behind head or place fingertips behind each side of the head.
- Engage core, lifting head, shoulders and upper back off the floor.
- Hold at the top and complete an extra ab contraction.
- Lower back to start position with control, keeping abs engaged.

Basic Crunches

- Place elbows under shoulders, forearms parallel to each other with fingertips pointing away from the body and palms down, 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.
- Hold and breathe.

Static Plank

- 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

Circuit F

W4/D4 BELL BLASTER - 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 👏🤨🤷🏼‍♀️🙌😎

W4/D4 BELL BLASTER - Modified

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