Name: Playbook - Legal Weight - W3/D1
Uploaded: 2024-04-27T01:18:39.917Z
Duration: 90 min
Description: W3/D1

Joyce

Place KB in-between ankles, narrow stance. Push hips back & grab onto the KB. Keep a flat back.

Kettlebell RDL

Place 2 KBs about 2 feet in front of you. Hinge at the hips, pulling KBs through the legs then powering through using your hips. Minimal knee flexion. This is NOT a squat movement.

Dual Kettlebell Swings

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.

Kettlebell Cossack Squat

Circuit 1

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

Dual Kettlebell Suitcase Deadlift

Grab a moderate to heavy KB. Place the KB about 2 feet in front of you. (As if you were going to hike a football) Drop your hips & swing the KB through your legs. Use the power from your hips to swing the KB back in front of you.  As the KB comes back through your legs again, swing it back to the starting position. RESET & continue swinging. Each rep will be a reset.

Kettlebell Reset Swings

Clean KB into a front racked position. Place opposite leg onto the bench & descend. Make sure the front working leg gets to parallel or slightly lower.

Kettlebell front racked ipsilateral Bulgarian split squat

Circuit 2

Place feet onto risers or plates. Wide stance, wider than hip width. Squat down & grab onto the KB, knees bend. Keep head up so your chest stays upright.

Kettlebell Sumo Deficit Deadlift

Get into a split stance, front foot planted with equal weight distribution & back supporting leg on your toe.Grab onto 2 kettlebells, one on each side of the front foot. Hinge back keeping back flat & stand up locking out.

Dual Kettlebell Single Leg RDL

Place KB in between ankles, push hips back & grab onto the KB. Stand ups with it then drop down, clean it into a squat.

Kettlebell Deadlift to Squat

Circuit 3

W3/D1

Ange

This absolutely annihilated me 😄 Couldn't even complete my first day of kettlebell 1 .. and I absolutely LOVED it! This is exactly the kind of challenge I've been looking for! Thank you!

Carre

W1/D1

I love this!! New movements keep it interesting!!

Rosalyn

I was like "let's try this out and see" now I'm like "wow 😱 I will be doing this every week 💯" #StayFocusedAndMotivated 🦍 🔥

W3/D1

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