Name: Playbook - Legal Weight - W2/D1
Uploaded: 2024-04-27T01:18:39.995Z
Duration: 60 min
Description: W2/D1

weeks 1 & 2 will be the same. use this time to perfect your technique as we will increase the weight for weeks 3 & 4

Place KBs outside of your ankles. Hinge at the hips with minimal knee flexion.

Dual Kettlebell Suitcase Deadlift

- 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

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 1

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

Punch through, clean, push press, squat thruster

Kettlebell Complex 
Punch, Clean, Press, Squat

In a seated position, press the KB overhead. Rock back, keeping your legs straight. Rock back and forth, arm stays locked overhead.

Single Arm Kettlebell Hollow Body Rocks

Circuit 2

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

On one knee, extend the other leg out keeping it straight. Clean the KB with the side of the extended leg, press the KB up as you rotate, and bring your forearm to the ground into a windmill

Half Kneeling Adductor Windmill

Hold KB noble style. Place feet as wide apart as possible. Drop down to one side & stay low as you transition from side to side.