Name: Playbook - Josh Swan - KB Series Week 2 - Day 4
Uploaded: 2023-04-26T12:21:13.196Z
Duration: 45 min
Description: KB Series Week 2 - Day 4

Increase weight by 5lbs OR use same weight and increase reps by 2-5 per set

Ankle Flips (Fwd)

Ankle Flips (Bkwd)

Ankling (Fwd)

Ankling (Bkwd)

Quarter Squat In & Outs (Fwd)

Quarter Squat In & Outs (Bkwd)

Shuffle Split (Fwd)

Shuffle Split (Bkwd)

2 Foot Jump & Stick (Fwd)

2 Foot Jump & Stick (Bkwd)

2 Foot Pogo Jump (Fwd)

2 Foot Pogo Jump (Bkwd)

1 Foot Jump & Stick (Left)

1 Foot Jump & Stick (Right)

1 Foot Pogo Jump (Left)

1 Foot Pogo Jump (Right)

Linear Warm Up/Movement Prep

This will be 8 reps on both the right and left side

KB Clean & Press (1)

KB Half Kneeling Press

Dual KB RDL

KB Day 4 (A)

KB Bulgarian Split Squat

Lying KB Pullover w Glute Bridge Hold

Single Leg KB RDL

Single Arm KB Thruster

KB Pushup

KB Day 4 Finisher

KB Series Week 2 - Day 4

So nice you’ve got to do it twice ✌🏽

John

Shawn

An absolute Bell-ter of a workout! Great way to start the day and ring the bell 🛎 
Great combo of exercises and that warmup was more dynamic than a young Lebron James

KB Series Week 1 - Day 1

Man! First workout in a COVID lockdown. Great to sweat it out, your KB circuits are absolutely fantastic. 
Thanks heaps

I hate you for putting me through this, but i love it. Amazing workout!

William Torre

KB Series Week 1 - Day 2

Please more outdoor yoga and longer. 👏🏽👏🏽 I have peroneus parese, and yoga, other exercises on soft underlay like sand or grass I’m dependent on

Leticia

Recovery/Rest Week 1 - Day 3

That finisher was tough. A really clever workout, cheers mate

Shannon

Rohan

KB Series Week 1 - Day 4

King of the lunge 👑 
Tough workout, thanks mate

Khalil Blaine

KB Series Week 1 - Day 5

KB Series Week 2 - Day 1

Muhammad

KB Series Week 2 - Day 2

Recovery/Rest Day Week 2 - Day 3

i’m still struggling with the cross back squat, is there an alternative?

KB Series Week 2 - Day 5

Man, tough! Definitely earned the beers with that one

Kasey Howe

KB Series Week 3 - Day 2

Love these workouts. A balanced diet of all the major food groups and I’m a big fan of the creative exercises

KB Series Week 3 - Day 1

Recovery/Rest Week 3 - Day 3

KB Series Week 3 - Day 4

L.U.N.G.E. city
Every time I move my feet I hear 
YAWK YAWK YAWK YAWK

KB Series Week 3 - Day 5

Love these combo exercises. You’re a master of the bells 🔔 🔔

KB Series Week 4 - Day 1

KB Series Week 4 - Day 2

Recovery/Rest Week 4 - Day 3

Great for sweating out margaritas from the night before 👌🏽

KB Series Week 2 - Day 4

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