Name: Playbook - Kellen Milad - PKB [PHASE 1] Session 9: Swings & Squats
Uploaded: 2023-10-29T21:15:30.581Z
Duration: 60 min
Description: PKB [PHASE 1] Session 9: Swings & Squats

These workouts end up taking me about 1:45.  They are still great though!

Drew

Bianca

Darick

How does the pain feel so good lol! Another great workout! 💪🏼

Thomas

Brenn

Travis

Session 9 focuses on Squats & Swings. 

Keep your focus on quality of movement - especially in loaded movements. Every session is an opportunity to refine you basic kettlebell skills and primal patterns.

• Lie on side, knees stacked with a forearm support.

• Press your hips forward and lift off the ground. 

• Lift your top leg and pause.

• Complete a set of lifts then hold. Sweep your top leg forward and back for 5 cycles.

Side Bridge

• Strong Push Up Plank with arms locked out, shoulders protracted.
• Keep your pelvis tucked and glutes / legs strong. 
• Press hard through one arm. Lift the other arm and tap your opposite shoulder.
• Keep your body in line and avoid rotating with each tap.

Plank Shoulder Taps

• Hold the deep squat position.
• Pry your hips open and shift  your bodyweight from side to side

Deep Squat

• Keep your shoulders drawn back & core braced.
• Keep weight balanced on the entire sole of your foot.
• Allow your knee to flex slightly. Reach your free leg backwards.
• Touch the ground. Challenge yourself to reach at different angles.

*8 reps each side

Single Leg Ground Touches

Mobility Warm Up

The Swing is driven by dynamic hip extension. Push the bell with your hips - don’t pull with your arms.

• With the bell in front of you, start in a hip hinge with a strong grip on the handle & shoulders plugged in.

• Hike the bell back between your legs. Drive your hips forward and powerfully stand up.

• The hip drive causes the bell to float upwards into the swing. Avoid pulling up. 

• At the top of the swing, maintain a tall posture with your weight stacked over your heels + core strongly braced.

• Allow the bell to fall back towards your body. At the last moment, hinge at the hips to “catch” the bell. 

Timing is key to a strong & safe rhythm - don’t break at the hips too early when catching the bell. 

• Feel the stretch through your glutes and hamstrings. Keep your shoulders drawn back / core braced. Use this stretch to load up for a powerful next rep.

Kettlebell Swings

Stay low or elevate your hips. Focus on a smooth transition from hands to feet - land softly, no impact.

•Start in Deep Knee Bend.
•Reach to the side and plant hands.
•Shift weight into locked out arms and push through the ground.
•Jump or shuffle your feet past your hands.
•Land as softly as possible.

Lateral Shuffle Crawl

SuperSet A

Switch arms each round. 2 rounds each arm.

The 1-arm Swing is driven by dynamic hip extension and requires greater grip and core stability.
*10 reps / side.

• With the bell in front of you, start in a hip hinge with a strong grip on the handle & shoulders square and set stable

• Hike the bell back between your legs. Drive your hips forward and powerfully stand up. Swing your free arm in sync with the bell.

• The hip drive causes the bell to float upwards into the swing. Avoid pulling up. 

• At the top of the swing, maintain a tall posture with your weight stacked over your heels + core strongly braced. Make sure the bell doesn’t pull you forward or into rotation.

• Allow the bell to fall back towards your body. At the last moment, hinge at the hips to “catch” the bell.

• Timing is key to a strong & safe rhythm - don’t break at the hips too early when catching the bell. 

• Feel the stretch through your glutes and hamstrings. Keep your shoulders drawn back / core braced. Use this stretch to load up for a powerful next rep.

Kettlebell 1-arm Swings

Unilateral loaded squat pattern. Builds lower body strength & core stability.

• Hold the bell in a rack position - vertical forearm holding the bell tight to your body.

• Set up a natural stance. Keep your core braced & shoulders back. Sit between your hips. 

• Maintain a long spine as you lower down. Hold your shoulders square or use your free arm to stabilize the bell.

• Pause and own the bottom position. Brace your core and drive straight up to standing. Pay attention to your lower body alignment.

*Perform 7 reps each side.*

Kettlebell Rack Squats

SuperSet B

• Start with the bell at chest height - one hand on the end of the handle, the bell resting in the other palm.

• Lightly push the bell away, extending your arm so the bell swings between your legs.

• Reach your free arm behind your legs to catch the open end of the kettlebell handle. 

• Keep core strongly braced. As you drive your hip and stand up, pull the bell around and catch in the palm. Repeat for prescribed reps.

Kettlebell Figure 8 Catch

• Start in a strong crawl position with the kettlebell set off to the side
• Reach your opposite arm across your body to grab the KB - pick up and pull across your body.
• Set the KB down, reset your crawl position, repeat the process for the designated reps.

Kettlebell Crawl Transfers (Lateral)

SuperSet C

•Hold the KB by the horns, bell end up.

•Rock back, stay tight and keep the KB in front of your knees.

•Rock up and plant your feet as close to your hips as possible.

•Use the weight of the KB to pull you into a squat position. Stay tight and stand up.

*Perform 8 reps.*

Deck Squats

The H2H Swing is driven by dynamic hip extension with a switch of the hands at the top of the swing.

• With the bell in front of you, start in hip hinge with a strong grip on the handle & shoulders plugged in.

• Hike the bell back between your legs. Drive your hips forward and powerfully stand up.

• The hip drive causes the bell to float upwards into the swing. Switch hands at the top of the swing - replace your hand underneath or over the top.

• Allow the bell to fall back towards your body. At the last moment, hinge at the hips to “catch” the bell. 

Timing is key to a strong & safe rhythm - don’t break at the hips too early when catching the bell. 

• Feel the stretch through your glutes and hamstrings. Keep your shoulders drawn back / core braced. Use this stretch to load up for a powerful next rep.

Kettlebell Hand-to-Hand Swings

• Start in an athletic stance. Lower your COG
• Plant your hands on the ground. Push through locked out arms and extend legs backwards.
• Allow your elbows to bend and lower your chest to the ground.
• In one dynamic action, press up and spring up onto your feet. Rise to standing.

Back Sprawls

Finisher

• Set up a Side Bent Sit position with good posture. Hold for the allotted time.

• Hinge forward, twist, and reach at different angles. Maintain deep relaxed breathing

• Explore the position and emphasize the stretches that feel best for your body.

*Switch sides every minute.*

Side Sit (stretch)

• Start in Half Kneeling with pelvis tucked, back foot pressing into the ground, and back glute engaged to created the hip flexor stretch.

• Glide forward to lengthen the stretch at the back leg.

• Sit back and all the front leg to extend for the Half Split. Keep your spine long, quad engaged, and toes pointed or pulled back for different stretches.

• Move between these positions for the allotted time. Use a blend of active and passive stretching strategies - isometric contraction & relaxation. 

*2 minutes each side.*

Half Kneel / Half Split (stretch)

•Fold forward with an anterior pelvic tilt. You may slightly bend your knees if necessary. Use blocks or a chair to assist. Work within your current ROM.

•Keep your shoulders back and spine long. Slightly shift your weight back /pressing you hips back to create the posterior chain stretch.

•Use a combination of gentle bouncing and then relaxing and lengthen your back going deeper into the stretch.

Forward Fold Stretch

Stretch Series

PKB [PHASE 1] Session 9: Swings & Squats

Juan

Awesome workout, exactly what I was looking for. Excited to keep working through them.

Kyle

Aeirus

PKB [PHASE 1] Session 1: Swings & Squats

Jake

Hadn’t trained like this in years! Apparently even my 46 year old self can still kill it! Kinda 🤣

Angela

PKB [PHASE 1] Session 2: Presses & Rows

Couldn’t do the finisher, it was just too much for me but excellent workout. Thank you

Andrea

Daniel

PKB [PHASE 1] Session 3: Cleans & Single Leg

Loved it! Current knee injury limited me in deep flexion so I did ground-seated reaches instead of deep squat reaches.

PKB [PHASE 1] Session 4:  Flows & Complexes

Nicki

PKB [PHASE 1] Session 5: Squats & Presses

My favourite one yet in this series. Especially the snatch windmill block! As always had a blast working out ‘with’ you.

Got through it, not easy on your harder days but it is worth it

PKB [PHASE 1] Session 6: Swings & Get Ups

These are rated for 60 mins but they always take me 90 mins. I guess I’m slow! Otherwise, they are still fantastic.

I’ve never been good at warming up or stretching. Love that these incorporate it so well that I don’t even mind and actually enjoy it. Great stuff as always

PKB [PHASE 1] Session 7: Cleans & Rows

Will

Maria Cristina Zago

PKB [PHASE 1] Session 8:  Flows & Complexes

Well rounded and enjoyable. Finished with a ruck and felt like a great combo fwiw 🔥👍

Gotta work on those push up hah. Another great on in the books

PKB [PHASE 1] Session 10: Presses & Rows

Loved the rotational cleans. Challenging and Stabilizing!

This crossbody cleans are tough. Glad to see some single leg deadlifts in this one

PKB [PHASE 1] Session 11: Cleans & Single Leg

Wonderful workout. Great quality of content for the time allotted. Finished in 1:15. Thanks Kellen!

PKB [PHASE 1] Session 12:  Flows & Complexes

Was a Little nervous After Reading the Reviews of this one. But I loved it and pushed through no problem.yay

For whatever reason, this workout was absolutely brutal. Legs were shot by the finisher. Pushed through and am better for it. Thanks, Kellen!

Erik

PKB [PHASE 1] Session 13: Squats & Presses

Great one! Last superset was challenging. A lot of kb getups 💥

Anton

Felt hard, had to modify here and there. Ciukd be just the summer heat…

PKB [PHASE 1] Session 14: Swings & Get Ups

🏋‍♂️🏋‍♂️One more 🏋‍♂️🏋‍♂️

PKB [PHASE 1] Session 15: Cleans & Rows

3rd time through and starting right over again.

Can’t wait to repeat this entire program over and over again. Great stuff and looking forward to more workouts like these

PKB [PHASE 1] Session 9: Swings & Squats

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