Name: Playbook - James Lawrence Iron Cowboy - W5/D2 FOUR X FOUR
Uploaded: 2022-09-15T18:03:15.217Z
Duration: 45 min
Description: W5/D2 FOUR X FOUR

FOUR X FOUR

Sections A, B, C: 30 seconds work, 15 seconds rest x 4 rounds
Section D: 45 seconds work, 15 second rest x 1 set each

A.
- Kettlebell Swings
- Kettlebell Jump Squats OR Racked Squats
- Jumping Lunges OR Reverse Lunges
- Frog Jumps OR Frog Squats

B.
- Burpees with Push Ups OR Walkouts with Push Ups
- Mountain Climbers
- Marching Planks with Push Ups OR Modified Marching Planks with Push Ups
- Donkey Kicks OR Alternating Donkey Kicks OR Fast Kickbacks

C.
- Star Jumps OR Squats with Alternating Side Leg Lifts
- Racked Squats (with 2-3 Pulses in Bottom)
- Kettlebell Plie Jump Squats
- Bent Leg Deadlifts (with 2-3 Pulses in Bottom)

D.
- Jumping Planks on Forearms OR Jumping Planks on Hands OR Modified Jumping Planks 
- Plank Toe Taps (advanced – add push up between every toe tap) OR Static Plank on Hands
- Reverse Crunches OR Alternating Reverse Crunches
- Oblique Crunches Tapping Elbow to Opposite Knee

Sections A, B, C: 30 seconds work, 15 seconds rest x 4 rounds

A.
- Kettlebell Swings
- Kettlebell Jump Squats OR Racked Squats
- Jumping Lunges OR Reverse Lunges
- Frog Jumps OR Frog 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.
- Squeeze glutes from the backswing to initiate the swing and use hips to scoop the bell upwards to chest position.

Kettlebell 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

- 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

- 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

Circuit A

Sections A, B, C: 30 seconds work, 15 seconds rest x 4 rounds

B.
- Burpees with Push Ups OR Walkouts with Push Ups
- Mountain Climbers
- Marching Planks with Push Ups OR Modified Marching Planks with Push Ups
- Donkey Kicks OR Alternating Donkey Kicks OR Fast Kickbacks

- Start at the top of your mat.
- Engage core as you bent forward to place hands just outside of your feet.
- Keep core engaged as you jump back into plank position.
- Jump feet from plank position back towards your hands and stand back into start position.

Burpees with Push-ups

- 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 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

- Start in tabletop position – hands under shoulders and knees under hips, core engaged.
- Tuck toes under, engage core, push through palms and lift hips upwards.
- Placing bodyweight into your fingertips and palms (as if you are going to do a handstand), engage hamstrings (muscles in the back of your upper legs) and push off of toes to bring heels towards your buttocks.
- Land gently back onto toes, repeating as quickly as possible.

Donkey Kicks

Circuit B

Sections A, B, C: 30 seconds work, 15 seconds rest x 4 rounds

C.
- Star Jumps OR Squats with Alternating Side Leg Lifts
- Racked Squats (with 2-3 Pulses in Bottom)
- Kettlebell Plié Jump Squats
- Bent Leg Deadlifts (with 2-3 Pulses in Bottom)

- 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 at chest level with feet just wider than hip width apart.
- Bend knees, push hips back and lower into squat keeping back straight chest open and core engaged.
- Focus on squeezing the glutes and pushing through the heels to return to start position.

(with 2-3 Pulses in Bottom)

Racked Squats

- 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

- 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 2-3 Pulses in Bottom)

Bent Leg Deadlifts

Circuit C

Section D: 45 seconds work, 15 second rest x 1 set each

D.
- Jumping Planks on Forearms OR Jumping Planks on Hands OR Modified Jumping Planks 
- Plank Toe Taps (advanced – add push up between every toe tap) OR Static Plank on Hands
- Reverse Crunches OR Alternating Reverse Crunches
- Oblique Crunches Tapping Elbow to Opposite Knee

- 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.
- Step feet to one side, keeping them together, and jump to the other side.
- Repeat as quickly as possible while keeping core engaged and hips level.

Jumping Planks on Forearms

- 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, tap one hand to the toes of the opposite foot.
- Return to plank position and repeat on the other side.

Plank Toe Taps

- Lay on back and lift knees above hips at 90 degrees with both arms extended beside body (not under the body), palms down.
- 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 both heels towards the ground, keeping knees at 90 degrees throughout. 
- Lower until the point where you feel you may lose a firm low back connection.
- Engage abs harder and use them to return to start position.

Reverse Crunches

- 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 D

W5/D2 FOUR X FOUR

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 👏🤨🤷🏼‍♀️🙌😎

W5/D2 FOUR X FOUR

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