Name: Playbook - Mike McDonald - Full Body Fit
Uploaded: 2023-02-21T19:44:59.884Z
Duration: 45 min
Description: Full Body Fit

Derek

-Figure 8 Swings
-American Swings
-Overhead Forward Lunge
-Getups
-Windmill
-High + Low Swings
-Goblet Squat + Curls

- Hold the KB in front with legs wide enough to swing in-between
- Swing the KB in a figure 8 or infinity symbol in-between and then around the legs 
- Finish each swing at chest level to complete rep
- Keep core engaged throughout the movement

Kettlebell Figure 8

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell American Swing

- Holding a kettlebell in one hand and extended overhead
- Take one giant step forward
- Drop your forward knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Kettlebell Overhead Forward Lunge

- 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

- Start with a single KB overhead
- Rotate feet & hips slightly away from body 
- Hinge into a windmill position, lowering torso down until you can touch the ground 
- Slowly stand up to starting position and repeat for reps

Kettlebell Windmill

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- On the next rep, conduct the same swing but add a squat to the movement 
- Continue to rotate between high swing and low swing

Kettlebell Alternating High & Low Swings

- Start with the KB held in front by the handle 
- Squat down in a traditional goblet squat 
- At the bottom of the squat, perform a single biceps curl 
- Stand back up to the starting position 
- Repeat for reps

Full Body Fit

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