Name: Playbook - JTM FIT - 11/24: Kettlebell Full Body + Mobility
Uploaded: 2024-02-19T11:49:17.410Z
Duration: 65 min
Description: 11/24: Kettlebell Full Body + Mobility

Preet

Mike

The end of week and destroyed. Looking at how to improve the quality of sleeping to the faster recovery

Xavi

Warm Up: Perform each exercise one after the other with no rest in between exercises. Do 1 set.

- Row x 2 minutes
- Lateral Band Walk x 20 (each Side)
- Push Up Spider Lunge T Frame x 6 (each side)
- Bodyweight Squat Press x 20
- KB Hike to Swing x 8

Strength Complex: Perform the prescribed sets and reps of the exercise below before moving onto the circuit. Rest 2-3 minute in between sets. Lift as heavy as possible while maintaining excellent technique!

- KB Beast Makers 3 x 3 

Upper Body + Core Kettlebell / Bodyweight Circuit: Perform each exercise for 40 seconds with 20 seconds rest in between exercises. Once you finish the last exercise of the circuit, rest 1-2 minutes. Do 3 sets. Go as heavy as possible while being able to maintain excellent technique on all weighted exercises!!

-KB S. Arm Clean + Press (switch arms halfway)
-Pike Push Ups
-KB RDL + 2 Bent Over Rows 
-Chin Ups -KB Floor Press 
-Explosive Push Ups
-KB Hollow Flutter Kicks

Mobility / Core: Perform each exercise for 35 seconds followed by 10 seconds rest. Do 3 sets.

- Alternating Pigeon
- KB Hollow Body Hold

Cool Down: Perform each stretch one after the other with no rest in between. Do 1 set.

- S. Arm Pec Stretch x 60 seconds (each side)
- Band S. Arm Lat Stretch x 60 seconds (each side)
- Elevated Childs Pose x 60 seconds

Perform each exercise one after the other with no rest in between exercises. Do 1 set.

- Row x 2 minutes
- Lateral Band Walk x 20 (each Side)
- Push Up Spider Lunge T Frame x 6 (each side)
- Bodyweight Squat Press x 20
- KB Hike to Swing x 8

- Start with the tower handle in both hands, knees bent, and good posture
- Push against the foot pedals and extend your legs while rowing your hands to your sternum
- Straighten your arms, then bend your knees returning to tbt starting position
- Maintain good posture throughout and remember to really drive with those legs!

Modifications: you can use any other form of cardio. Running, assault bike, jump rope, high knees, jumping jacks, ect.

Row (Erg)

- Use a medium resistance band
- Position a band around your legs just above your knees
- Take controlled lateral steps with only a slight bend of the knees
- Keep your hips squared, toes pointed forward, and keep good posture
- Make sure to lift your feet up on each step. Never drag your feet

Modifications: use a lighter band

Lateral Band Walk

- Start in the high plank position. Shoulders over the wrists, core braced and feet about hip width
- Lower down into the push up keeping your elbows tight to your body
- Brace your core and press yourself back up to the high plank
- Bring one foot close and to the outside of the hand
- Post on one arm while opening up your chest and bringing the other arm back as far as you can
- Return to the high plank position, do a push up, then do a spider lunge T frame on the other side
- Continue to alternate sides

Modifications: shorten the range of motion on the push ups or take out the push ups all together. You can also use an elevate surface

Push Up Spider Lunge T Frame

- Stand with feet shoulder width apart
- Lower into the bottom of a squat pushing your hips back and down and driving your knees out. 
- Lower to 90 degrees or slightly below 
- Drive through your heels to stand up our of the squat pressing your fists up to the overhead position as if you had dumbbells in your hands
- Do not arch your back on the press
-Lower hands back to starting position and repeat

Modification: shorten the range of motion on the squats

Bodyweight Squat Press

- Start with kettlebell on the ground 10-12 inches front of you
- Grab the kettlebell, pull your lats down and back and engage your hamstrings as you tip the kettlebell towards you
- Hike the kettlebell between your legs as if you were hiking a football to start your first rep
- Drive your hips forward propelling the kettlebell to right around eye level. Do not over extend your hips
- Allow the kettlebell to swing down and back between the legs keeping the kettlebell high up in the crouch. If you let the kettlebell swing too low, it will pull you out of position
- Then, place the bell back down on the ground 10-12 inches in front of the body 
- That’s 1 rep
- Keep lats engaged, back straight, and spine neutral throughout 
- Be explosive when extending the hips to propel the bell up

Modifications: use lighter weight

KB Hike to Swing

Warm Up

Perform the prescribed sets and reps of the exercise below before moving onto the circuit. Rest 2-3 minute in between sets. Lift as heavy as possible while maintaining excellent technique!

- KB Beast Makers 3 x 3

- Start off with one push up + renegade rows
- Keep a wide base and core braced to minimize the shifting of your hips during the rows 
- Then, jump to your feet with the bells being about 10-12 inches in front of your body
- Tip the bells towards you, engage your lats and create full body tension
- Hike to bells between your legs keeping the bells high in the crotch
- Explosively extend your hips while simultaneously jumping the bells up with the legs as you pull the bells up keeping the bells tight to your body 
- Smoothly rotate the bells around your wrists into the front rack to complete one power clean
- Pause for a second, then perform one thruster lowering down slightly below 90 degrees keeping your chest nice and tall and heels down
- Explosively drive up out of the bottom of the squat right into the overhead press keeping your core braced as you extend your arms overhead 
- Lower the bells back down to the front rack
-Then, perform 1 front rack back lunge on each leg making sure to lightly touch your back knee to the floor to entire full range of motion 
- Slightly cast the bells away from you as you hinge at the hips to go into the hike position then lowering the bells back to the floor with control 
- That entire sequence = 1 rep 

Modifications: use lighter weight and or shorten the range of motion on the the exercises as needed. You can also just step back when going into the push up renegade rows and step back in to go into your power clean as opposed to jumping out and jumping back

KB Beast Maker

Kettlebell Strength Complex

Perform each exercise for 40 seconds with 20 seconds rest in between exercises. Once you finish the last exercise of the circuit, rest 1-2 minutes. Do 3 sets. Go as heavy as possible while being able to maintain excellent technique on all weighted exercises!!

-KB S. Arm Clean + Press (switch arms halfway)
-Pike Push Ups
-KB RDL + 2 Bent Over Rows 
-Chin Ups -KB Floor Press 
-Explosive Push Ups
-KB Hollow Flutter Kicks

- Start with the kettlebell between your legs and slightly in front of your body 
- Grip the KB and get into a string deadlift position 
- Explosively drive up with your legs to clean the KB to the front rack position 
- Make sure the bell rotates smoothly around the wrist
- Then, brace you core/glutes and press the KB overhead 
- Lower back down with control and repeat 

Modifications: use lighter weight and or shorten the range of motion by doing a hang clean + press

KB S. Arm Clean + Press

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended, on your toes, and arms locked out. Create a V shape as much as you can
- Lower forward and down so that you essentially create a tripod
- Very lightly touch your head to the ground or come close to it
- Lower down with control. Do not slam your head on the ground!
- Press through the shoulders back up to the starting position

Modifications: shorten the range of motion

Pike Push Ups

- Start with a dumbbell in each hand with feet hip width
- Push your butt back hinging at the hips
- Lower down until you feel a good stretch in the hamstrings keeping your back straight and spine neutral 
- Do two bent over rows rowing towards your hips squeezing your lats on each rep
- Stand tall using your hamstrings and squeeze your glutes at the top and repeat
- This sequence is 1 rep

Modifications: use lighter weight and or shorten the depth of the hip hinge.

DB RDL + 2 Bent Over Rows

- Grab the bar with your palms facing you
- Engage your scapula then pull your body up keeping your elbows close to your body
- Squeeze your lats at the top then lower down with control until arms are full locked out

Modifications: use a band to assist, do jumping pull ups, do TRX or ring bodyweight rows, or prone pull ups

Chin Ups

-Start with arms locked out lying flat in the floor
-Lower down the kettlebells with control until your arms until your triceps/elbows lightly touch the floor
-Press back up to the starting position squeezing your chest at the top then lower right back down into your next rep to keep as much tension on the chest, shoulders and triceps as possible 

Modifications: use lighter weight and or shorten the range of motion if needed

KB Floor Press

- Start in a push up position. Shoulders over the wrists, core engaged, and feet together
- Lower your chest down to the ground to keeping your elbows tight to your body
- Lightly touch your chest to the floor then explode out of the bottom of the push up lifting your hands off the ground
- Land softly and go into your next rep

*Use some sort of padded surface to protect your wrists

Modifications: shorten the range of motion and or use an elevated surface

Explosive Push Ups

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground and upper back slightly off the ground 
- Arms extended overhead holding the kettlebell
- Lift your legs off the floor slightly, bracing your core 
- Alternately lifting one leg and lowering the other back and forth while maintaining a perfect hollow position 
- Keep that lower back pinned to the ground!

Modifications: use lighter weight and or hold the kettlebell at eye level to make it easier

KB Hollow Flutter Kicks

Upper Body + Core Kettlebell / Bodyweight Circuit

Perform each exercise for 35 seconds followed by 10 seconds rest. Do 3 sets.

- Alternating Pigeon
- KB Hollow Body Hold

- From the high plank, bring one leg across the body and drop your chest as close to the ground as you can
- Get your leg as perpendicular to your body as possible 
- Return to starting position and repeat on the opposite side
- Repeating back and forth

Alternating Pigeon

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead holding a dumbbell/kettlebell/plate and upper back slightly off the ground 
- Keep tension through the body throughout the hold
- Keep that lower back pinned to the ground!

Modifications: use lighter weight or just use your bodyweight

KB Hollow Body Hold

Mobility + Core Circuit

Perform each stretch one after the other with no rest in between. Do 1 set.

- S. Arm Pec Stretch x 60 seconds (each side)
- Band S. Arm Lat Stretch x 60 seconds (each side)
- Elevated Childs Pose x 60 seconds

- Hold on to a sturdy stationary surface 
- Turn away from the arm you are stretching to open up the chest and intensify the stretch 
- Repeat on the opposite side

S. Arm Pec Stretch

- Use a medium to heavy resistance band
- Attach a band high on the rack
- Grip the band with one arm and take a few steps back 
- Hinge forward at the hips, arm extended forward, use the tension on the band to stretch your lat
- Externally rotate your shoulder and turn your body towards the arm your stretching to intensify the stretch 
 - Repeat on the opposite side

Band S. Arm Lat Stretch

- Place your hands on an elevated surface, forward of the body
- Sit back toward your heels keeping your arms straight stretching the shoulder and lats

Elevated Childs Pose

Cool Down

11/24: Kettlebell Full Body + Mobility

4/28: REST DAY

4/27: Cardio / Mobility

Elnaz

4/26: Kettlebell Leg Day

Monic

The drop 10 seconds in working time each set was nice. Allowed me to up weight without burning out. 💪🏼

Tyler

4/25: Dumbbell Upper Body Push / Pull

4/24: Cardio / Core / Calves

bonnet

Christopher

4/23: Kettlebell Legs / Shoulders / Core

It was great to be back after a 2 week hiatus. Training through an injury at the moment so couldn't push as hard as I normally would've liked.

Angelo

Good week, good life. To the day, let's go!

4/22: Upper Body Push / Pull

4/21: REST DAY

4/20: Cardio / Mobility

Timo

Daniel

4/19: Kettlebell Leg Day

Fred

Good workout. Every once in awhile I notice the workout reads a little differently on the first page then what is actually written in the demos portion. When those differences happen would it be best to preform the workout how it’s written or how it’s written once you hit the “start workout” portion?

Braden Torrez

4/18: Dumbbell Upper Body Push / Pull

4/17: Cardio / Core / Calves

Volodymyr Ostrovyk

Taylor

4/16: Legs / Shoulders / Core

Very hard! AMRAP finisher 4 rounds. Chest is 🔥

4/15: Dumbbell Upper Body Push / Pull

4/14: REST DAY

Less time, a little bit of warm up, 4 sets of 1min on - 1min off with burpees as fast as i can and finally 1 set of that strength one

4/13: Cardio / Mobility

Leg day, challenging day, fun day, gains day...

This was too good. I’m gonna go cry in the corner now 🔥🔥🔥💪🤢

Trina

4/12: Kettlebell Leg Day

Theresa

Brooke

4/11: Dumbbell Upper Body Push / Pull

4/10: Cardio / Core / Calves

Brutal workout: intensity, volume, relatively low time to rest...

4/9: Kettlebell Legs / Shoulders / Core

Almost two weeks 🤧 But this felt good 💪🏻

4/8: Dumbbell Upper Body Push / Pull

4/7: REST DAY

Karan

With bands to modify my vacation week and adapt them to each exercise.

4/5: Kettlebell Leg Day

4/4: Dumbbell Upper Body Push / Pull

German

Lisa

4/3: Cardio / Core / Calves

4/2: Kettlebell Legs / Shoulders / Core

Not as strong today as still not 100% but got the job done and happy with what I did

Roxane

4/1: Dumbbell Upper Body Push / Pull

3/31: REST DAY

3/30: Cardio / Core / Mobility

I love kb legs it always seems so simple and absolutely destroys me!

Lindsey

David Campos

3/29: Kettlebell Leg Day

Jadell

3/28: Upper Body Supersets

3/27: Cardio / Core / Mobility

The tabatas were insane!
Loved this one 🔥

Feeling a mad burn with that bicep/tricep finisher.

3/26: Dumbbell Upper Body Push / Pull

3/25: Full Body

Chris Kirkland

3/24: REST DAY

I needed those burpees instead of assault. My Heart is live!

3/23: Cardio / Core / Mobility

3/22: Leg Day

Less time to recover, less load to work with. However, challenging at the same time

11/24: Kettlebell Full Body + Mobility

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