Name: Playbook - Matt Penny - KB & Bodyweight Core
Uploaded: 2021-12-13T17:10:10.132Z
Duration: 45 min
Description: KB & Bodyweight Core

Join me in this 30 minute kettlebell and bodyweight core crusher.

- This is a progression from a two handed swing
- Swing the non-weighted hand back behind as the torso rotated
- Drive forward and meet at the top of the swing at neutral

Alternating Single Arm Kettlebell Swing

- From a beast position perform a hip CAR
- Keep the hips even and core engaged

Beast Hip CAR

- Pull shoulders off the ground and hover your legs
- Alternate touches opposite knee to elbow

Bicycle

- This looks like a standing side crunch, but our focus is on controlling the spine
- start at the top of the spine and slowly articulate each vertebrae on the way down and back up￼

Kettlebell Lateral Spine Segmentation

- Each rep lasts 5 Seconds
- Sit with your back against the wall 
- Lock knee out and lift leg as high as possible

Seated Hip Flexion Lift Off

- Start in beast position and lift left foot and you pivot on the ball of the right foot
- Lift right hand and pull back and kick left foot through
- Return to beast and repeats on the opposite side

KB & Bodyweight Core

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