Name: Playbook - Mike McDonald - Strong and Toned
Uploaded: 2022-11-14T19:28:01.808Z
Duration: 20 min
Description: Strong and Toned

-Kneeling Around the Worlds
-Dead Bugs
-Flutter Kicks
-Towel Slides 
-Marches

- Start in a kneeling position
- With a kettlebell swing it around your body in a circular motion passing it from hand to hand and front to back 
- Focus on keeping core tight and torso straight (without rotating back and forth)
- Repeat for desired reps

Kettlebell Kneeling Around the World

- Start in the hollow body position with the SB pressed upward
- Bring one knee back to your chest while rotating the sandbag to touch that knee 
- Extend that knee down while bringing the next knee back to repeat the movement

Sandbag Dead Bugs

- Hold the SB in both hands with your arms extended and your shoulders off the ground
- Bring one leg up and down
- Alternate with opposite leg 
- Keep core engaged

Sandbag Flutter Kicks

- Starting in a straight arm plank position, hands on towels 
- Slide one arm out (in various angles) at a time as far out as possible while maintaining a tight core 
- Keep the torso straight throughout movement 
- Return to starting position and repeat for reps

Straight Arm Plank with Towel Slides

- Holding the sandbag in the front rack position or overhead, perform a slow controlled march
- Keep the core tight and torso straight as you raise each knee

Strong and Toned

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