Name: Playbook - Mike McDonald - Strength
Uploaded: 2023-02-21T19:44:59.892Z
Duration: 60 min
Description: Strength

-Dead-stop Swings
-Goblet Squats
-Single Arm Row
-Press
-Sumo High Pull
-Getups

- Perform a normal two-handed KB swing
- After each rep, return to starting position on ground to break momentum 
- Repeat for reps

Kettlebell Dead-stop Swing

- Stand holding KB close to your chest either by the horns or the ball             
- Squat down while keeping the KB at chest height 
- Keep your chest up and core engaged throughout the movement
- Pause at parallel and return to starting position

Kettlebell Goblet Squat

- Stand in a solid stance with your upper body bent forward
- Keep your core tight and torso straight
- Pull the KB up to chest while engaging your lat
- Return to starting position and repeat for reps

Kettlebell Single Arm Row

- Clean the KB into the racked position 
- Keeping the core tight and engaged, press the KB overhead with a natural rotation of the shoulder 
- Breathe out as you press 
- Lower the KB to the racked position and breathe in to load for next repetition

Kettlebell Press

- Start with a wide toed out stance and a KB in front
- Pick up the KB with a close grip and pull up to chin height, leading with the wrists 
- Maintain a tight core throughout the movement, elbows wide at the top 
- Lower the KB with controlled movement and repeat for reps

Kettlebell Sumo High Pull

- 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

Strength

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