Name: Playbook - James Lawrence Iron Cowboy - W6/D5 2 X 4'S
Uploaded: 2022-09-15T18:03:15.305Z
Duration: 45 min
Description: W6/D5 2 X 4'S

2 X 4’S

Each section: 1 minute work per exercise, no rest between exercises x 4 rounds.
1 minute rest between sections.

A.
- Alternating Swings
- Alternate Frog Jumps and Jump Squats (5 of each, keep repeating)
- Bent Leg Deadlifts
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jack Burpees
- Kettlebell Plié Squats (with 2-3 Pulses in Bottom)

B.
- Burpees with Push Ups OR Walkouts with Push Ups
- Tricep Push Ups OR Overhead Tricep Extensions
- Alternating Dead Half Snatches
- Marching Planks with Push Ups OR Modified Marching Planks with Push Ups
- Oblique Crunches – Tapping Elbow to Opposite Knee

Each section: 1 minute work per exercise, no rest between exercises x 4 rounds.
1 minute rest between sections.

A.
- Alternating Swings
- Alternate Frog Jumps and Jump Squats (5 of each, keep repeating)
- Bent Leg Deadlifts
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jack Burpees
- Kettlebell Plié Squats (with 2-3 Pulses in Bottom)

- 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 frog position, sitting on heels (keeping them disconnected from the ground throughout, with back straight and chest open.
- Squeeze glutes, jump and land back into frog position. Repeat x 5 reps.
- Immediately shift into bodyweight jump squats (feet fully connected to the ground just wider than hip width apart, core engaged, back straight, chest open, thighs parallel to the ground). Squeeze glutes, jump and land back into bodyweight squat position. Repeat x 5 reps.
- Immediately shift back to frog jump alternating 5 reps of each movement.

Alternate Frog Jumps and 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.

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.
- Jump legs apart and together as fast as possible, keeping core engaged and hips level.

Horizontal Jumping Jacks

- 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.

(with 2-3 Pulses in Bottom)

Kettlebell Plié Squats

Circuit A

Each section: 1 minute work per exercise, no rest between exercises x 4 rounds.
1 minute rest between sections.

B.
- Burpees with Push Ups OR Walkouts with Push Ups
- Tricep Push Ups OR Overhead Tricep Extensions
- Alternating Dead Half Snatches
- Marching Planks with Push Ups OR Modified Marching Planks with Push Ups
- Oblique Crunches Tapping Elbow to Opposite Knee

- 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.
- 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

- 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, guiding the bell upwards with your elbow towards the sky.
- Allow the bell to gently move over the hand to sit on the back of the forearm with your arm completely straight and extended beside your head (wrist on top of elbow on top of shoulder in alignment).
- Lower bell to rack position (chest) and safely return to start position keeping core engaged.
- Repeat, switching arms every rep.

Alternating Dead Half Snatches

- 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.
- Complete a push up every time you are in plank position on your hands.
- Lower back to forearm plank and repeat, pushing off the opposite hand every rep.

Marching Planks with Push-ups

- 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 B

W6/D5 2 X 4'S

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/D5 2 X 4'S

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