Name: Playbook - Legal Weight - Kettlebell Day
Uploaded: 2024-04-13T14:44:13.363Z
Duration: 60 min
Description: Kettlebell Day

Ange

Kettlebells and Conditioning Day!
Set aside a few pairs of KBs, light/moderate/heavy. We have strength, mobility & conditioning exercises.
Let’s Work💪🏽

Lower body prep. Take a step in one direction, shift weight all the way to that side bending that knee while the other leg stays straight. Rock from left to right then swing the trailing leg around and repeat

Lateral Walks

Place your hands against the wall, shoulder height or right below. Push hips back (hinge) with a slight knee bend. Keep your arm locked out against the wall. The further you push your hips back, the greater the stretch.

T-spine stretch

With a light resistance band, place it around your wrists. Keep elbows close to your body. Pull against the band with your wrists and keep tension throughout the whole set. Hold for 3 seconds at the bottom, then rotate your hands up, hold for 3 seconds then arms above head for 3 seconds. Repeat these 3 movements.

Shoulder Band Prep

Warm Up

Hold KB close to your body. Legs hip width apart. Squat down to parallel

Kettlebell Goblet Squat

Take a wide (sumo) stance. Drop down into a Cossack or lateral lunge, clean the kettlebell and immediately transfer over to the other leg into a Cossack/lateral lunge.

Kettlebell Single Arm Clean to Cossack 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

Circuit 1

The power comes from your legs so as you reach forward as far as possible, power through using the legs and pull the handle towards your chest

Rowers

Circuit 2

Start with a single arm swing, switch hands by doing a rotational clean, switch hands again by doing a rotational snatch and back down to a single arm swing

Kettlebell Flow (swing, tactical clean, tactical snatch)

Place 2 kettlebells about 2 feet in front of you. Hinge at the hips with a slight bend at the knee. Swing KBs through your legs then power them back through using your hips. Pull KBs back (about shoulder height) then punch through & repeat.

Dual Kettlebell High Pulls

Lay supine, legs elevated, shoulder blades off the ground. Press KB straight into the air then back down. Elbows touching the ground

Single Arm Kettlebell Hollow Body Hold Press

Circuit 3

Perform these movements back to back without setting the KB down.

Punch through, clean, push press, squat thruster

Kettlebell Complex 
Punch, Clean, Press, Squat

Circuit 4

Kettlebell Day

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Great workout. First one completed. More to come.

Kenyetta

Shaden

Kettlebell Day

Community

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