Name: Playbook - Matt Penny - Wk. 1 - Day 4: Upper Body
Uploaded: 2021-11-16T17:58:00.825Z
Duration: 50 min
Description: Wk. 1 - Day 4: Upper Body

Shawn

- This is a upper body focused kettlebell strength workout

- Throughout this session we also combine joint mobility challenges

- Start with your hands behind your head
- Extend your arms overhead and rotate your arms in the socket and continue through a shoulder CAR
- Once arms reach down behind you hinge at the elbow and land the as high on your low back as possible 
- Reverse to starting position

Shoulder Swimmers

- Start in push up position and lower down to the floor
- Release hands from the ground by driving elbows upward
- Un-hinge the elbow reaching the hands as high as possible
- Re-hinge the elbow and hands will make contract with the ground
- Perform Push Up

Push Up Release to Elbow Hinge

Bodyweight Warm Up

- Start by holding the kettlebell upside down grabbing by the horns (where handle meets the ball)
- There are 4 key positions through the move

1. Bottom elbow tucks on by your side and too elbow is up over the head, KB is sideways

2. Elbows are tucked in KB is upright behind the head

3. Bottom elbow tucks on by your side and too elbow is up over the head, KB is sideways

4. Finish on starting position and rotate

Halo w/ Rotation

- Start laying in your back and get kettlebell into rack position
- Press over shoulder and begin reps

Kettlebell Floor Chest Press

Circuit 1

- This combines 3 exercises that we have already learned, now we will combine them into on continuous flow

Bent Over Row, Clean & Press

Circuit 2 - Flow

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

- Start in a deep squat holding the kettlebell upside down by the horns
- Drive elbows into inner thigh, don’t let your shoulders roll forward and curl
- Hold the top of the curl and stand up
- Press KB overhead and perform Tricep extension

Deep Squat Bicep Curl to OH Tricep Extension

EMOM

- Lay face down, push knee and feet together and pull chest off the ground

Back Extension

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

Bicycle

- Press the ground away with your hands
- Round your back and suck your abs in
Tuck pelvis

Plank

Core Finisher

Wk. 1 - Day 4: Upper 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!

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. 2 - Day 1: Lower Body

Wk. 2 - Day 2: Upper Body

Wk 2 - Day 3: Lower 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. 1 - Day 4: Upper Body

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