Name: Playbook - James Lawrence Iron Cowboy - W6/D1 BODY BUILDER
Uploaded: 2022-09-15T18:03:15.262Z
Duration: 45 min
Description: W6/D1 BODY BUILDER

BODY BUILDER

Each section: 45 seconds work, 15 seconds rest x 2 rounds.
1 minute rest between sections.

A.
- Swing Squats OR Kettlebell Swings
- Kettlebell Jump Squats OR Racked Squats
- Reverse Lunges Keeping Same Foot Forward (Right)
- Reverse Lunges Keeping Same Foot Forward (Left)
- Frog Jumps OR High Knees

B.
- Single Arm Swing – Half Snatch (Right Arm)
- Single Arm Swing – Half Snatch (Left Arm)
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks
- Marching Planks OR Modified Marching Planks
- Overhead Tricep Extensions

C.
- Jumping Lunges OR Skater Jumps
- Bent Leg Deadlifts
- Mountain Climbers
- Alternating Swings
- Tricep Push Ups OR Modified Tricep Push Ups

D.
- Slow Oblique Mountain Climbers OR Modified Slow Oblique Mountain Climbers
- Dead Bugs
- Oblique Crunches Touching Elbow to Opposite Knee

Each section: 45 seconds work, 15 seconds rest x 2 rounds.
1 minute rest between sections.

A.
- Swing Squats OR Kettlebell Swings
- Kettlebell Jump Squats OR Racked Squats
- Reverse Lunges Keeping Same Foot Forward (Right)
- Reverse Lunges Keeping Same Foot Forward (Left)
- Frog Jumps OR High Knees

- 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

- 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

- 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, keeping the same leg forward for the duration of the set.

Reverse Lunges Keeping Same Leg Forward (Right)

Reverse Lunges Keeping Same Leg Forward (Left)

- 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

Each section: 45 seconds work, 15 seconds rest x 2 rounds.
1 minute rest between sections.

B.
- Single Arm Swing – Half Snatch (Right Arm)
- Single Arm Swing – Half Snatch (Left Arm)
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks
- Marching Planks OR Modified Marching Planks
- Overhead Tricep Extensions

- 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 bell to naturally fall into the backswing, keeping 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. 
- Engage glutes and thrust hips forward guiding the bell upwards. Pull bell up overhead into lockout position (arm straight beside head, elbow locked out, wrist straight and palm forward).
- Lower bell into rack position (chest) and then into the backswing.
- Alternate one single arm swing with one half snatch.

Single Arm Swing – Half Snatches (Right)

Single Arm Swing – Half Snatches (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.
- Jump legs apart and together as fast as possible, keeping core engaged and hips level.

Horizontal Jumping Jacks

- 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

- Stand with feet hip width apart holding a kettlebell at chest level by the handle with the ball of the kettlebell facing upwards. Press the bell above head, keeping arms straight and close to the head. This is start position.
- Lower kettlebell behind your neck/upper back.
- Use tricep muscles (back of upper arms) to extend arms back to start position.

Overhead Tricep Extensions

Circuit B

Each section: 45 seconds work, 15 seconds rest x 2 rounds.
1 minute rest between sections.

C.
- Jumping Lunges OR Skater Jumps
- Bent Leg Deadlifts
- Mountain Climbers
- Alternating Swings
- Tricep Push Ups OR Modified Tricep Push Ups

- 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

- 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.

Bent Leg Deadlifts

- 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 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

- 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

Circuit C

Each section: 45 seconds work, 15 seconds rest x 2 rounds.
1 minute rest between sections.

D.
- Slow Oblique Mountain Climbers OR Modified Slow Oblique Mountain Climbers
- Dead Bugs
- 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.
- Keeping hips and shoulders level, tap one knee to the opposite elbow.
- Return to plank position and repeat on the other side.

Slow Oblique Mountain Climbers

- Lay on back and lift knees above hips at 90 degree with both arms extended above the chest.
- 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 one arm and the opposite leg towards the floor. 
- Lower until the point where you feel you may lose a firm low back connection.
- Return to start position and repeat on the other side.

Dead Bugs

- 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

W6/D1 BODY 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 👏🤨🤷🏼‍♀️🙌😎

W6/D1 BODY BUILDER

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