Name: Playbook - Matt Penny - Wk 2 - Day 3: Lower Body
Uploaded: 2021-11-16T17:58:00.742Z
Duration: 50 min
Description: Wk 2 - Day 3: Lower Body

- This is a lower body focused kettlebell strength workout

- Throughout this session we also combine joint mobility challenges

- Each rep is held for 10 Seconds
- Stand tall and pull the knee as high as possible
- Slowly let go of his knee and try and hold it as high as possible

Standing Hip Flexion Passive Range Hold

- Keep your hips flat and your core engaged as you lift your extended leg
- the wider your hands are the easier it is to lift

Tabletop Hip Abduction Lift Off

- Start standing, drop chin to chest and round your shoulders
- keep rounding down the spine, then hinge at the hips
- Keep abs sucked in
- Stack hips on top of the legs while keeping spine rounded
- Lastly in-round spine

Jefferson Curl

Bodyweight Warm Up

- Start in the hike position
- Hike kettlebell between legs, forearm and inner thigh meet and you hinge at the hips
- Drive hips forward and push rib cage down 
- Top of the rep should feel like a standing plank

Kettlebell Swing

- There are two ways hold the kettlebell during the squat, one in a single rack which is display first, two is a double rack/goblet which is displayed second

- Keep the chest tall and shove the knees out
- Only go as low as your lower back doesn’t round (butt wink) I explain in the demo

Kettlebell Racked Squat

- Start with feet wider than a normal lunge
- keep back leg as straight as possible and drive front knee as forward as possible
- try to cover the front calf with the hamstring (maximum knee bend)

- If you’re struggling elevate your front foot 3-12 inches

Split Lunge

Circuit 1 - Ladder

- Hold each rep for 10 Seconds
- Start standing and tuck the pelvis under the spine and squeeze glutes
- Try to pull the foot off of the hand then slowly release the hold

Standing Knee Flexion Passive Range Hold

- Find something small to elevate the toes and hold the kettlebell behind your back
- Slowly raise and lower

Kettlebell Calf Raise

- Start in a lateral lunge
- Place opposite hand down on the ground and pivot feet toward bent knee side
- Reach the non-planted hand toward the sky

Lateral Lunge Pivot to Lunge w/ Rotation

Circuit 2

EMOM - Every minute on the minute

When training with EMOM we want to pick a rep count that will allow us to finish by :40 seconds so we have :20 seconds to rest before the next round

- Clean the kettlebell up into rack position
- As you’re cleaning the kettlebell begin stepping back into the lunge movement patterns

Clean to Reverse Lunge

EMOM

- Start seated and tuck the pelvis under the spine and suck belly button in
- Slowly make your way up the spine rounding vertebrae by vertebrae
- Once fully rounded reverse
- Push pelvis back and slowly start arching the spine￼

Weighted Spine Flexion / Extension

- Start lying in your back with your legs straight out
- Perform a sit up and as you’re entering the top of the rep reach right and for left foot
- Get as much rotation as possible

Sprinter Sit Up

Core Finisher

Wk 2 - Day 3: Lower Body

I love this style of training. Excited for more.

Amanda

Deceptively challenging! Question: I have very limited range of motion in my left big toe that will only improve (gradually) once I have surgery. It prevents me from going very deep in reverse lunge. Should I do a different move instead?

Allison

Clay

Wk. 1 - Day 1: Lower Body

First time I felt super fresh after a workout in a while. Thanks!

Shawn

Insane sweat and mobility workout.. thanks man

Jessie

Wk. 1 - Day 2: Upper Body

Clear explanations and well balanced training! Really enjoying it. Thank you!

Zanna Wright

Wk 1 - Day 3: Lower Body

Wk. 1 - Day 4: Upper Body

Wk. 2 - Day 1: Lower Body

Wk. 2 - Day 2: Upper Body

I forgot to mention I don't think the EMOM is an EMOM. We tried and it was impossible to get 10 reps of this movement in a minute! Wondering if it was a typo?

Wk 2 - Day 3: Lower Body

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