Name: Playbook - Matt Penny - Wk. 3 - Day 3: Lower Body
Uploaded: 2021-11-16T17:58:00.765Z
Duration: 50 min
Description: Wk. 3 - Day 3: Lower Body

- This is a lower body focused kettlebell strength workout

- Throughout this session we also combine joint mobility challenges

- Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

Tibialis raise

Bodyweight Warm Up

- Start in a deep lateral lunge
- Use the straight leg inner thigh and pull yourself over to the other side

Kettlebell ISO Squat Lateral Lunge Pull

- Clean the KB into a two handed rack position
- Step back as if you’re going into a reverse lunge, then step behind and across so your left foot is outside the right foot
- Weight the back leg and lower down

Kettlebell Curtsy Lunge

Circuit 1

- 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

- Start like a normal clean but as you pull the kettlebell up we flip the kettlebell upside down and catch it by the ball
- step back and at a 30-45 degree angle and perform a squat
- this should feel like a sumo squat

Clean to Ball Catch Diagonal Squat

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

- Perform a dead stop kettlebell swing
- As we finish the dead stop swing the KB will finish out in front of you
- press through your hands on the KB and hop forward and perform a jump squat

Kettlebell Dead Stop Swing to Jump Squat

EMOM

- Start with your fingers facing away from your feet
- Press hips upward and one hand up and over your head then pointing down at the supporting hand
- Return the the start

Crab Reach

- 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

- 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

Core Finisher

Wk. 3 - 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

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. 3 - Day 3: Lower Body

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