Name: Playbook - Legal Weight - Day 4 Kettlebells + Conditioning
Uploaded: 2024-04-05T00:41:48.368Z
Duration: 60 min
Description: Day 4 Kettlebells + Conditioning

Place KB in between ankles, push hips back & grab onto the KB. As you get ready to stand up & clean the KB, think of bringing your elbows high like a high pull then dropping under to catch it. Immediately squat down as low as possible. Stand, repeat

Kettlebell Deadlift+ Clean + Squat

Keep seated as you power through the legs and arms

Assault Bike

Circuit 1

For exercise 2,  if you're unable to do a pistol squat unassisted then set up near a rack or something stable or you may use a TRX. Perform the RDL, clean the KB then hold onto the rack or TRX while your descending into the pistol squat

In a half kneeling position, extend one leg out & keep it as straight as possible. Place the KB about a foot in front of you. Using the side that has the extended leg, hike the kb under and power through using your hips

Kettlebell Adductor Swing

Start in a B-Stance with a KB in one hand. Lower the KB towards the opposite foot as your other leg extends behind you. As you come up from the RDL, clean the KB into a front rack & drop into a pistol squat. *If you’re unable to do pistol squats, you may need to work on ankle mobility. You can use the other hand to hold onto something stable or a TRX for this exercise

Kettlebell RDL-Pistol Squat

Place KB about 1-2 feet in front of you. Push hips back as you grab onto the KB. Drop butt down & pull the KB through your legs. (this is not a squat. minimal knee flexion only) 
Power through the hips & thrust the KB back in front of you.

Kettlebell Swings

Circuit 2

The treadmill will be a 1 minute sprint on a 3% incline

Start with 2 KBs between your ankles, push hips back keeping a flat back. Grab onto the KBs and row both at the same time, hop back, swing them into a high pull keeping elbows high, then swing and into a front rack, squat down then drive up pressing one KB overhead, squat again as you drive the other KB overhead

Kettlebell Complex: row,high pull,swing, squat,PP

- Stand with a single kettlebell overhead, keep arm locked & eyes on KB.
- Hinge into a windmill position by pushing hips back. 
With palm facing outwards, drag it down your leg getting as much range as possible.

Kettlebell windmill

Treadmill Jog/Run

Circuit 3

Day 4 Kettlebells + Conditioning

This was so fun! Reminds me of my college conditioning. Perfect mix of strength and endurance

Day 4 Kettlebells + Conditioning

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