Name: Playbook - Jason Figorski - Week 3 Day 1
Uploaded: 2021-01-18T11:47:51.651Z
Duration: 45 min
Description: Week 3 Day 1

This is the lower body kettle bell workout all you need is one kettle bell

With the kettle bell in between your ankles feet shoulder width apart dead lift the kettle bell up driving through your hips. Return the bell to the floor then clean the bell to the Rack position finishing in a squad.

Single Arm Deadlift - Clean to Rack Squat

Lying on your back drive your hips into the air to keep your glutes engaged. Head on the floor arms on the floor.

Hip Bridge

Round 1

Grab the bell and drive your hips through like a normal swing at throughout the swing engage your upper body pulling the kettle bell overhead

American Swing

Grabbing the kettle bell by the horns holding against your chest keep your feet shoulder width apart squat to parallel and return to the starting position.

Goblet Squat

Start in the best position low back when stepping forward replace your hand with the same side foot in kick through the opposite foot. Try and keep your foot slightly off the floor elbow kick back corner engaged.

Alternating Front Kickthrough

Round 2

Explode laterally landing on your front foot your opposite leg sure to come back to load to explode you back in the opposite direction

Skaters

Lying on your back pick your feet up off the floor drive your opposite elbow your opposite knee at the same time your opposite leg should straighten engaging your core

Bicycles

Round 3

Week 3 Day 1

John

Jermaine Edwards

Agustin Collazo

Day 1 Week 1

Day 2 Week 1

Just like a long black coffee, this Kbell workout is a nice wake up to the day ☕️ 🔔

Alternative movements or more of an explanation of the exercise.

Ashanti

Day 3 Week 1

Daniel

Humaid Bin Lahej

Day 4 Week 1

Block 2 was a belter. KB Swinging into a solid burn 🔥

Week 2 Day 1

God damn…I struggled and it was beautiful

Week 2 Day 2

Solid, like a young Kevin McHale in the post 🏀

Thank you for writing in description for the moves of the workout.

Jason Everling

Week 2 Day 3

Week 2 Day 4

On last routine - I start with KB on right. Why not switch?

Douglas

Week 3 Day 2

Week 3 Day 3

Week 3 Day 4

Week 4 Day 2

Week 4 Day 3

Week 4 Day 4

Solid. Nice to have the full 4 weeks out. More single leg moves.

Week 3 Day 1

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