Name: Playbook - JTM FIT - 4/30: Kettlebell Legs / Shoulders / Core
Uploaded: 2024-04-28T12:04:36.227Z
Duration: 60 min
Description: 4/30: Kettlebell Legs / Shoulders / Core

Wow, that Killer beast maker! And just the beginning, just in case😁

Xavi

Carolyn J

Warm Up: Perform each exercise one after the other with no rest in between exercises. Do 1 set.
 
- Jump Rope x 2 minutes
- Lateral Band Walk x 25 (each Side)
- Band Pass Throughs x 20
- Prone W Lift + Press x 10
- Walkout Push Up Spider Lunge T Frame x 5

Workout: Perform all sets and reps of one exercise before moving onto the next. Do 3 sets of each exercise resting 90 seconds in between sets. Lift as heavy as you possibly can while maintaining excellent technique! Slow controlled tempos!

- KB Beast Makers 3 x 5
- KB S. Arm Sit Ups 3 x 12 (each arm)
- KB Lateral Step Ups 3 x 10 (each leg)
- KB S. Arm Shoulder Press 3 x 10 (alt arms)
- KB S. Arm Suitcase Walking Lunges 3 x 12 (each side)

Superset Finisher: Perform each exercise for 40 seconds with 20 seconds rest in between exercises and sets. Do 3 sets.

- KB Kneeling S. Arm Lateral Raises (alt arms) x 40 seconds 
- KB Hollow Pull Overs x 40 seconds 

Cool Down: Perform each stretch for 30-60 seconds. Do 1 set.

- Kneeling Hip Flexor Stretch (each side)
- Band S. Arm Lat Stretch (each arm)
- Pigeon Stretch (each leg)

Perform each exercise one after the other with no rest in between exercises. Do 1 set.
 
- Jump Rope x 2 minutes
- Lateral Band Walk x 25 (each side)
- Band Pass Throughs x 20
- Prone W Lift + Press x 10
- Walkout Push Up Spider Lunge T Frame x 5

- Skip rope with rope passing under your feet once each jump
- Keep good posture and stay on your toes/mid foot and be light on your feet
- Keep shoulders relaxed and let rotate the rope with your wrists not your shoulders

Modifications: mimic the jumping rope without the jump rope, jumping jacks

Jump Rope

- 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

- Use a light resistance band 
- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Pull the band apart slightly, keep your arms straight, bring the band up and overhead 
- Once the band is directly behind your body reverse the movement back to starting position
- Keep core braced arms straight the entire time
- Start with a wide grip until you get more comfortable with the movement

Band Pass Throughs

-Lie flat on your stomach, engage the glutes and place forehead on the floor
-Bring your arms to a 90 degree position  similar to the shape of a W
- Lift your arms up as high as you can keeping your forehead on the floor
- Then, press your arms overhead 
- Reverse the movement and repeat

Modifications: do the movement on a incline bench

Prone W Lift + Press

- Start standing, walkout to the high plank position 
- Complete a single push-up 
- Then, complete a spider lunge to T frame on each side
- Then, walk back up to starting position 
- The whole sequence is 1 rep

Modifications: shorten the range of motion on the push ups or remove the push ups altogether

Walkout Push Up Spider Lunge T Frame

Warm Up

- 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

- Start lying on your back with a kettlebell in hand, arm locked out and knees slightly bent 
- Sit up keeping your arm straight 
- Control your body back down slowly and repeat 

Modifications: use lighter weight

KB S. Arm Sit Ups

- Use a bench, plyo box or something sturdy
- Start with a kettlebell in each hand, one foot on the box and good posture
- Drive through the heel of the foot that's on the box to stand tall
- Make sure to drive your knee outward and keep your chest up
- Lower down with control leaving that same leg on the box and repeat

*Try to use the leg that's on the ground as little as possible. Really try and make the leg that's on the box do all of the work

Modifications: use lighter weight and or use a lower box or bench. The lower it is the easier it will be

KB Lateral Step Ups

-Stand with feet shoulder width and a kettlebell in each hand in the front rack position
- Brace your core and engage your glutes 
-Press the kettlebells overhead in a seesaw fashion. As one is going up the other is going down so the arms are always in motion
-Continue to alternate arms as smoothly as possible

Modifications: use lighter weight

KB S. Arm Shoulder Press (alt arms)

- Hold a kettlebell in one hand off to the side of your body
- Take a big step forward and bring your back knee down until both legs are at about 90 degrees or slightly below 
- Keeping your chest up and core braced, stand up, driving through the heel of the front foot stepping forward with the back leg into your next step 
- Make sure to perform the prescribed reps holding the kettlebell on each side of the body 

Modifications: use lighter weight and or shorten the range of motion on the lunges

KB S. Arm Suitcase Walking Lunges

Perform each exercise for 40 seconds with 20 seconds rest in between exercises and sets. Do 3 sets.

- KB Kneeling S. Arm Lateral Raises (alt arms) x 40 seconds 
- KB Hollow Pull Overs x 40 seconds

- Start in a kneeling position with a kettlebell in each hand. You can also do this standing if you prefer.
- Brace your core and keep your chest tall while you lift and raise one arm slightly forwards and out to the side of your body 
- Contract your middle deltoid then slowly lower the bell back down your side and repeat on the other side 
- 1 lateral raise = 1 lateral raise 

Modifications: use lighter weight. You can also use dumbbells if you prefer

KB Kneeling S. Arm Lateral Raise (alt arms)

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead with the kettlebell right about eye level
- Maintaining the hollow position, lower the kettlebell back as far as you can with control then pull it back to the start position
- You must keep your lower back pinned to the ground the entire time. If you’re low back comes off the ground, shorten the range of motion on the pullover

Modifications: use lighter weight

KB Hollow Pull Overs

Superset Finisher

Cool Down: Perform each stretch for 30-60 seconds. Do 1 set.

- Kneeling Hip Flexor Stretch (each side)
- Band S. Arm Lat Stretch (each arm)
- Pigeon Stretch (each leg)

- Kneel on one leg and bend the opposite leg out in front of you, with that foot flat on the floor
- Keeping good posture, brace your core, squeeze your glute, then lean forward into the stretch
- You should feel a stretch in the hip flexor/quad of the leg that's on the ground
- You want to feel a good stretch but don't stretch so far that you're in a lot of pain
- Breathe in through your nose and out through your mouth releasing tension throughout the body

Kneeling Hip Flexor 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

- From all fours, bring one knee forward and across the body
- Your ankle will be somewhere in front of the opposite hip
- Slide your opposite leg back and flatten your toes on the floor
- Lower your torso toward the floor to intensify the stretch
- Try and get your leg as perpendicular to the body as you can

Pigeon Stretch

Cool Down

4/30: Kettlebell Legs / Shoulders / Core

5/19: REST DAY

5/18: Cardio / Mobility

5/17: Full Body (upper focus)

5/16: Legs (Quad / Glute Focus)

5/15: Cardio / Mobility / Core / Calves

5/14: Back / Biceps

5/13: Chest / Hamstrings / Triceps

5/12: REST DAY

5/11: Cardio / Mobility

Volodymyr Ostrovyk

Painfully awesome. Definitely worth the sweat!

Caterina

5/10: Kettlebell Leg Day

Mike

5/9: Dumbbell Upper Body Push / Pull

Well recovered. With energy and mind clearness

5/8: Cardio / Core / Calves

Derik

5/7: Kettlebell Legs / Shoulders / Core

One day later but not the first wod of the week

Only finished the first complex. Trying to train through injury.

Angelo

5/6: Upper Body Push / Pull

5/5: REST DAY

france

5/4: Cardio / Mobility

5/3: Kettlebell Leg Day

Nice workout 💪🏻 But I hate timed workouts because I don’t want watch timer all the time! 🤯

Timo

5/2: Dumbbell Upper Body Push / Pull

As a recovering Crossfitter, this is exactly what my nervous system needed ❤️💪🙌

Less time to do a wod, better this combo. Tomorrow I'll come back stronger

5/1: Cardio / Core / Calves

Last monday of April. New month to the edge...

4/29: Upper Body Push / Pull

4/28: REST DAY

4/27: Cardio / Mobility

Awesome workout! The finisher was bitter sweet!

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.

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

4/22: Upper Body Push / Pull

4/21: REST DAY

Preet

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

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

Karan

Theresa

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

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

4/5: Kettlebell Leg Day

German

Lisa

4/3: Cardio / Core / Calves

Brooke

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

4/30: Kettlebell Legs / Shoulders / Core

Community

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