Name: Playbook - Matt Penny - Wk. 3 - Day 4: Lower Body
Uploaded: 2021-11-16T17:58:00.769Z
Duration: 50 min
Description: Wk. 3 - Day 4: Lower Body

Loved the 1/2 Turkish getups as an EMOM. I think this one was named incorrectly (certainly felt like upper body) 🤔

Troy Dettwiler

- This is a lower body focused kettlebell strength workout

- Throughout this session we also combine joint mobility challenges

- Start with one hand behind your head with your palm facing your head
- Other hand is behind the back with the palm facing away from the body
- In sync lift off your back and head, straighten the arms and perform a shoulder CAR going opposite directions to switch positions

Shoulder Infinity’s

- Start by performing half a push up and lower all the way to the ground
- lift hands off the ground and in-hinge the elbow
- Once arms are straight perform shoulder CAR
- Re-hinge elbows and place hands in push up position

Push Up Release to Shoulder CAR

Bodyweight Warm Up

- 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

- Think of this as a clean to press but combine into a single fluid movement

Kettlebell Snatch

Circuit 1

- Perform 5 each direction
- Perform this exactly like a non-weighted shoulder CAR, same quality and control

Weighted Scapula CAR

- Start with the kettlebell in upside down rack position and press it overhead
- Keep elbows in and you lower into the bottom of the tricep extension and press up

Kettlebell Overhead Tricep Extension

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

- Start by pressing through the bent leg and onto the forearm
- From there continue to press up onto the hand
- Keep kettlebell directly over the shoulder
- Slowly work backward to lower

Kettlebell 1/2 Get Up

EMOM

- Alternate bringing opposite knee to elbows while holding plank

Plank Opposite Knee to Elbow

- 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. 3 - Day 4: 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 4: Lower Body

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