Name: Playbook - Joe Walker - Kettlebell Total Body Mobility
Uploaded: 2023-05-18T04:19:57.702Z
Duration: 30 min
Description: Kettlebell Total Body Mobility

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding kettlebell overhead 
-Pull kettlebell back to starting position using Lats
-Repeat

Glute Bridge with Kettlebell Pullover

-Start with the supine armbar setup
-Slowly lift the ipsilateral leg up to 90 degrees of hip flexion
-Lead with the knee and turn away from the reaching side
-Reach the kettlebell towards the ceiling in the thumb up position (external rotation)
-Keep eyes fixed on the kettlebell
-Opposite palm rotates down
Breathe
-In terms of the non reaching arm, you can choose two positions:
  -At 90 degrees of abduction: to drive T6-8 rotation
  -Arm overhead: To further driver T5 on up rotation
-Slowly straighten flexed leg and rock pelvis toward the ground
-Repeat

Sidelying Kettlebell Armbar

- Kneel holding a kettlebell in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

Kettlebell halo

-Half Kneeling with one foot resting on bench or couch
-Hold Kettlebell in goblet position close to chest
-Squeeze front Glute and slightly shift weight forward 
-Hold 5 seconds
-Shift weight back to starting position
-Repeat

Half Kneeling Couch Stretch

-Place outside of knee/shin on incline bench or place cushions under outside of knee 
-Back leg straight (quad and glute engaged)
-Hold kettlebell in goblet position
-Hinge forward at waist keeping neutral spine 
-Rotate slightly with torso towards front leg. Hold 3-5 seconds, repeat for 5 reps each set

Modified Pigeon Pose w/ Rotation

-Half Kneeling with one leg positioned out to the side 
-Hold kettlebell behind back
-Shift weight to the side bringing knee over toes
-Keep heel down
-Shift weight back to center and repeat

Half Kneeling Weight Shift

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
-Maintain elbows inside of thighs and pry legs open at bottom position 
- Pause at parallel and extend your legs to come back up

Kettlebell Prying Goblet Squat

Kettlebell Total Body Mobility

Great little routine. Suggestion. It would be great to have you talk us through each exercise.  Visuals obviously help, but the additional voice instruction would be great. Cheers.

Curt

Zianya

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Morgan

Considering I’m pretty lazy when it comes to mobility, this was very easy to follow and get good! I need to pick up some recovery gear, what bands and other stuff would you recommend? I already have a foam roller

Samuel Bibby

Stick Mobility for the Upper Body

Gavin Stein

Ran out of time but the stuff that I could do was amazing

Multi-Segmental Extension - Mobility

Thank you. Been playing tennis around workouts and needed more ways to help my shoulder

Toby WAWA

Definitely need this. Didn’t realize how weak my rotator cuff was and how to exactly target rebuilding that strength

Maegan

Wow did not realize how much work I need on my rotator cuff and so happy to find some doable exercises to rebuild the strength!

Kettlebell Total Body Mobility

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