Name: Playbook - Matt Penny - Wk. 2 - Day 2: Upper Body
Uploaded: 2021-12-01T14:44:28.057Z
Duration: 50 min
Description: Wk. 2 - Day 2: Upper Body

- This is a upper body focused kettlebell strength workout

- Throughout this session we also combine joint mobility challenges

- This resembles a normal shoulder CAR but at each transition/sticky point perform 3 small circles in each direction

Shoulder CAR w/Small Circles

Bodyweight Warm Up

- Start in a deep hinge position
- Row the kettlebell up into the thigh, elbow pulling back and up
- Slowly lower down

Kettlebell Bent Over Row

- Grab the kettlebell in rack position while laying on your side, roll over and roll onto your back
- Press the kettlebell up and press up into hip bridge

Hip Bridge Kettlebell Chest Press

Start standing and lift the knee straight up as high as possible, as Performing that lift the inside of the foot as high as possible. Then pull the knee out to the side, then internally rotate the femur.

Lifting the outside of the foot as high as possible while keeping the knee high.

Circle the knee around the outside and slowly lower down to the standing leg.

Now reverse that movement pattern.

Move slowly and intentionally with 60-80% irradiation.

Perform rep count in each direction.

Standing Hip CAR

Circuit 1

- Each lift off lasts 5 Seconds
- push forehead into ground and keep elbows straight
- lift hands off the ground as high as possible and hold 5 seconds per rep

Shoulder Flexion Lift Off

- Squeeze glutes and core and pull elbow up and out
- slowly lower with control

Kettlebell Upright Row

- From rack position tuck pelvis under spine and press rib cage down
- Press kettlebell overhead and slowly lower

Kettlebell Overhead Press

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 kettlebell into rack position
- Squat down
- As you stand up from the bottom of the squat Drive the kettlebell overhead

Kettlebell Clean to Thruster

EMOM

- Start in beast position with knees hovering right above the ground
- reach right and across and grab the kettlebell on the left side

Kettlebell Beast Pull Through

- Start lying flat on the ground and hold kettlebell over shoulders
- Lift Legs and drive kettlebell up to the toes
- Only lower legs as low as the back stays in the ground

Leg Lift to Kettlebell Toe Touch

Core Finisher

Wk. 2 - Day 2: 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!

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 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. 2 - Day 2: Upper Body

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