Name: Playbook - Jason Figorski - Week 4 Day 4
Uploaded: 2021-01-18T11:48:31.158Z
Duration: 45 min
Description: Week 4 Day 4

From the Rock position press the kettle bell overhead returning to the Rock position then push the kettle bell into a swing and snatch repeat

Clean to Press and Snatch

Grab the kettle bell by the horns complete I swing by hiking the bell back changing at the hips slightly and driving your hips through the motion

Swings

Round 1

Using the kettle bell. Put one hand on kettle bell one on the floor. Perform a push-up make sure to not lock out your arm on the floor.

Elevated Pushup

Grab the kettle bell with one arm. Feet should be shorter with a part. With a slight bend in the knees hinge at the hips back flat your to row the kettle bell up into your hip

Unilateral Row

From the plank position pop your feet out and in like you’re doing a jumping jack

Plank Jack

Round 2

Grab the kettle bell by the horns. Curl up from your waist into your chest and repeat

Bicep Curl

Grab the kettle bell by the horns bottoms up. Keep your arms straight raising the kettle bell in front of you. Make sure not to rock or use your momentum.

Front Raise

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 4 Day 4

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

Week 3 Day 1

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

Week 4 Day 4

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