Name: Playbook - Raquel Santos - KETTLEBOOTY 9/3
Uploaded: 2024-03-21T05:32:58.486Z
Duration: 45 min
Description: KETTLEBOOTY 9/3

WARM UP:
- 30 lateral band walks
- 30 monster walks 
- 2x

KETTLEBOOTY CIRCUIT: 
1️⃣ KB Sumo squat to deadlift x15
2️⃣ KB jump squat x15
3️⃣ Double KB RDL x15
4️⃣ KB alternating pulsing reverse lunges x8 each side (16 total)
5️⃣ KB regular to pendulum swings x15
🔁 Repeat 4-5 rounds

Banded lateral walks

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Monster walks

Warm up

KB sumo squat to deadlift

- With a kettlebell in front of you in both hands 
- Perform jump squats taking the kettlebell to the ground with each rep 
- Repeat for desired reps

KB jump squats

Double KB RDL

KB alternating pulsing reverse lunges

KB regular to pendulum swings

Kettlebooty Circuit

KETTLEBOOTY 9/3

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

KETTLEBOOTY 9/3

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