Name: Playbook - Josh Swan - KB Series Week 3 - Day 4
Uploaded: 2023-04-26T12:21:13.232Z
Duration: 45 min
Description: KB Series Week 3 - Day 4

John

Kasey Howe

This week, you will use the same weight you used last week but will add an additional set to all exercises

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 3 - Day 4

So nice you’ve got to do it twice ✌🏽

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

KB Series Week 2 - Day 4

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

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

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 3 - Day 4

Community

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