Name: Playbook - Richard Sopinanukul - All About The KB
Uploaded: 2022-04-01T16:38:56.063Z
Duration: 60 min
Description: All About The KB

Warmup 
Using a PVC or dowel stick perform the shoulder warm-up drill.

Workout
(Using a kettlebell)


WOD - AMRAP 
All About The KB
Time cap: 20min
7 Kettlebell Swings
5 Upright Row to Press
3 Goblet Squat

RX: 53/44

Using a PVC or dowel stick performed the following movements

- Start by holding a PVC at your hip.
- Maintaining a firm grip rotate the PVC in a clockworks and counter clockworks rotation.

PVC Rotations

- Hold the PVC or a dowel stick with both hands at shoulders with apart
- Perform a highpull keeping your elbows higher than your hands

PVC Highpull

- Start by holding the PVC arms fully extended at hips.
- Bring the PVC above your head while performing a lunge.

PVC Pass Through Lunges

PVC Warmup

Grab a resistant band and do the following movements.
Don’t rush through it.

8 movements 
With palms up
- Pull Apart
- Diagonal Pull Apart
- Diagonal Pull Apart
- Short Pull Apart (elbows next to ribs)
- Overhead Pull Apart
- Overhead Lunge (R)
- Overhead Lunge (L)
- Overhead Squat

Banded 8’s

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

- Step on the band with both feet shoulders with apart.
- Grab the other end with both hands twist it and perform a highpull.
- Elbows should be higher than your hands when performing a highpull

Banded High Pulls

- Step on one side of the band
- Hold the other end of the band with the same sided hand
- Press will controlling the band resistance going up and down

Banded Single Arm Press-right

Banded Single Arm Press-left

Warmup - Bands

5 Rounds 
10 Kettlebell Goblet Squats
5-7-9-7-5
KB Presses - L
KB Presses - R

- A kettlebell tater is two movements blended together, kettle bell swing and goblet squat.
- if you are uncomfortable letting go of the kettle bell switch your hand positions or loosen your grip to slightly rotate the kettle bell when transitioning from a kettle bell swing into a goblet squat or back into a kettle bell swing.

Kettlebell Tators

- With a single kettlebell perform a kettlebell push press
- Repeat for desired reps

Kettlebell single arm push press - Left

Kettlebell single arm push press - Right

Workout - Superset 1

5 Rounds 
10 Bench Dip
5-7-9-7-5
KB Row - L
KB Row - R

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bodyweight - Bench Dips

- Stand in a staggered stance with your upper body bent forward
- Keep your core tight
- Pull the kettlebell up engaging your lat

Kettlebell single arm row - Left

Kettlebell single arm row - Right

Workout - Superset 2

Tc: 20min
7 Kettlebell American Swings
5 Upright Pull & Press
3 Goblet Squats

RX 53/44

Scale if needed!

- Perform a kettlebell swing to full arm extension overhead
- Repeat for desired reps

Kettlebell Swing

- Start by holding the kettlebell with both hands at hip height.
- Pull the kettlebell up then press keeping it close to your body.

Kettlebell Upright Row + Press

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell goblet squat

All About The KB - WOD

All About The KB

Will Bohne

Every now and again I think it’s in my head - that i’m over exaggerating and your workouts aren’t that hard and I can do them - and then you give me one like this that has no heavy weights or crazy exercise but still gets you a hell of a good workout. thanks

All About The KB

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