Name: Playbook - Kellen Milad - Quick Primal + Kettlebell Workout | Swing, Squat, Row, Crawl
Uploaded: 2023-10-29T21:15:30.491Z
Duration: 17 min
Description: Quick Primal + Kettlebell Workout | Swing, Squat, Row, Crawl

Love these short ones. So much bang for the time

Bianca

Juan

Jordan

Danny

Michael Escalante

Nice. A cooling pattern would have helped

Daniele

Damn, you weren't joking about the "quick burn": I'm pouring sweat! Great session! Thanks!

Thom

Travis

Get a quick burn with this workout that combines kettlebell swings, squats, and rows, and crawling. 

We're jumping right into the workout so make sure you take 5-10 minutes to warm up & cool down on your own.

Intermediate to advanced level workout. Participants should be comfortable with basic kettlebell technique before tackling this one.

• Start in a prone lying position, arms held out at 90 degrees
• Lift one leg and reach across your body (rotational stretch)
• Press your opposite forearm into the ground to intensify the chest stretch
• Dynamic stretch: hold for 2-3 seconds and switch sides

*alternating sides*

Prone Lying Chest Stretch

• Start in a Foot Hand Crawl. Sit hips back to heels
• Shift weight forward and step one foot next to your hands
• Pause and hold the stretch. Maintain a long spine an sink into the front hips
• Step back & switch sides.

Crawl Lunges

•Foot Hand Crawl Position
•Opposite foot & hand 2-point support
•Rotate away from the support arm
•Free leg passes underneath the body
•Plant foot & hand (Inverted Crawl position)
•Reverse to return to Foot Hand Crawl

Crawl Pass Unders

• Start in a Side Sit position.
• Maintain a long spine, twist towards your front leg. 
• Plant your hand across your thigh and rotate through your shoulders.
• Extend your arm to reach across your body. 
• Untwist. Switch your hips. Repeat.

Side Sit Rotation Reaches

Flow Finisher (optional)

Quick Primal + Kettlebell Workout | Swing, Squat, Row, Crawl

Lindy

Ana María

Kettlebell & Bodyweight Strength Circuit (Follow Along)

T Mac

Been months since I did this session: so humbling!

I just needed a heavier kettlebell. So nothing on your end. It was exactly what my body needed today anyways(:

Sanoe

Swings & Squats // Primal Movement + Kettlebell Workout

matt

Love the workout, just a bit more intensity would be a good add on for the 20 min

Jalani

Primal + Kettlebell 20-min Workout

What a great start into the day without spending an hour on movement. Solid workout thx

Great workout for when I have only a little bit of time.

Meghan

Jetverde

Quick Kettlebell + Primal Workout | Single Kettlebell

Wow what a combo. Tough but just right. Thanks for a glorious Easter Sunday sweat

Yana

The following workouts are the best. Subscribed to another year of playbook because of your practice. Thank you Kellen!

Quick Primal + Kettlebell Workout | Swing, Squat, Row, Crawl

Community

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