Name: Playbook - Matt Penny - Wk. 4 - Day 2: Upper Body
Uploaded: 2021-11-16T17:58:00.779Z
Duration: 50 min
Description: Wk. 4 - Day 2: Upper Body

Troy Dettwiler

- This is a upper 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

- Perform the push up with one hand on the kettlebell
- Once at the top of the push up with the hand on the ground push the the KB hand and bring non-weighted arm to shoulder

Kettlebell Push Up to Shoulder Tap

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

Kettlebell Upright Row

Circuit 1

- From half kneeling kettlebell is in the hand of the knee that is forward
- Push hips back and to the side as we hinge toward the ground
- Keep the kettlebell over the shoulder the whole time
- Option one is the hand making contact with the ground
- Option two is all the way to the forearm

Half Kneeling Windmill

- 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

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 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

EMOM

- Start in beast position and lift left foot and you pivot on the ball of the right foot
- Lift right hand and pull back and kick left foot through
- Return to beast and repeats on the opposite side

Side Kick Through

- Start laying on your back
- Alternate lifting leg and reaching up for your toe

Single Leg V-Up

Core Finisher

Wk. 4 - 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 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. 4 - Day 2: Upper Body

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