Name: Playbook - Matt Penny - Wk. 6 - Day 4: Upper Body
Uploaded: 2021-11-16T17:58:00.821Z
Duration: 50 min
Description: Wk. 6 - Day 4: Upper Body

- This is a lower body focused kettlebell strength workout

- Throughout this session we also combine joint mobility challenges

- Hinge forward standing up against the wall
- Arm closest to the wall goes back behind
- Perform shoulder CAR

Wall Blocked S/A Shoulder Swimmer

Bodyweight Warm Up

- Start in rack position and push my weighted side hip out and back
- Slowly hinge over as if your performing a windmill
- Slowly press the KB up and you hinge over

Kettlebell Bent Press

- Hold the KB by the ball and try to crush it in your hands
- From hip bridge perform a chest press

Kettlebell Crush Grip Hip Bridge Chest Press

Circuit 1

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Kettlebell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Kettlebell turkish get up

Circuit 2 - Ladder

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 all :40 seconds on one side, each round switch sides.
- 8 Rounds = 4 Rounds each side

Kettlebell Swing to High Pull, Swing to Snatch

EMOM

- Start in a plank position 
- Bring knee up to forearm the out to the side
- Internally rotate toe leg by dropping the knee and lift the foot as your circle around
- Keep hips level

Plank Hip CAR

- 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

Core Finisher

Wk. 6 - 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!

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. 6 - Day 4: Upper Body

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