Name: Playbook - James Lawrence Iron Cowboy - W6/D3 FIRE X FOUR - Modified
Uploaded: 2022-09-15T18:03:15.289Z
Duration: 45 min
Description: W6/D3 FIRE X FOUR - Modified

FIRE X FOUR - Modified

45 seconds work, 15 seconds rest x 4 rounds.
No additional rest between rounds.

- Kettlebell Jump Squats OR Bodyweight Squat to Calf Raise
- Swing Squats OR Kettlebell Swings
- Marching Planks OR Modified Marching Planks
- Alternating Swings
- Jumping Lunges OR Reverse Lunges
- Kettlebell Squat Press
- Horizontal Jumping Jacks with Push Ups OR Horizontal Jumping Jacks OR Modified Horizontal J.J.’s
- Alternating Dead Half Snatches OR Alternating Dead Cleans
- Glute Bridges

45 seconds work, 15 seconds rest x 4 rounds.
No additional rest between rounds.

- Kettlebell Jump Squats OR Bodyweight Squat to Calf Raise
- Swing Squats OR Kettlebell Swings
- Marching Planks OR Modified Marching Planks
- Alternating Swings
- Jumping Lunges OR Reverse Lunges
- Kettlebell Squat Press
- Horizontal Jumping Jacks with Push Ups OR Horizontal Jumping Jacks OR Modified Horizontal J.J.’s
- Alternating Dead Half Snatches OR Alternating Dead Cleans
- Glute Bridges

- Position feet just wider than hip width apart.
- Engage core and push hips back toward heels lowering into squat position (thighs parallel to the ground) while keeping back straight, feet fully connected to the ground and chest open.
- Squeeze glute and push through heels to come through standing position.
- Lift heels once standing, coming onto the balls of your feet and engaging calves.
- Lower immediately back into the bottom position of the plie squat.

Bodyweight Squat to Calf Raise

- 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

- 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 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

- 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

- 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 push through heels to return to standing position, immediately pressing the kettlebell above head.
- Engage core to support the lowering phase and drop right from overhead position to squat position.

Kettlebell Squat Press

- 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 with feet just wider than hip width apart with the kettlebell on the ground between them.
- Drop into squat position (hips down, core engaged, feet fully connected to ground, back straight, chest open) with hand on the kettlebell, palm facing towards the body.
- Squeeze glutes, drive through the heels and bring the hips forward “popping” the bell up into rack position (bell on chest, palm facing midline of the body, wrist straight, elbow attached to torso, legs straight, glutes and core active).
- Safely return to start position keeping core engaged.
- Repeat, switching arms every rep.

Alternating Dead Cleans

- 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.
- Keeping glutes contracted, lower to the ground and repeat.

Glute Bridges

Fire x Four

W6/D3 FIRE X FOUR - 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 👏🤨🤷🏼‍♀️🙌😎

W6/D3 FIRE X FOUR - Modified

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