Name: Playbook - Ruth Steel - KB - LEGS & CORE
Uploaded: 2022-12-07T20:43:45.188Z
Duration: 15 min
Description: KB - LEGS & CORE

This effective workout of going to target the Legs & Core stability/strength.

Complete each exercise for 60 seconds each or 30/30 when repeated both sides. 

Repeat x 3 sets for a 15 minute workout or whatever you have time for today. 

Well done for showing up and moving mindfully. 

Let’s do this!

- Keeping the feet wide as if running in train tracks.
- Inhale stepping one foot back into a lunge whilst using both arms to bicep curl the Kb towards the chest.
- Exhale to step back to standing, lowering the Kb & preparing to switch sides with the legs.

- Keep matching movement to breath & alternating lunges for 60 seconds

Kb - Lunge to Curl

- Keeping the knees soft
- Inhale to hinge at the hips, lowering the KB to around shin level whilst keeping length in the spine
- Exhale pushing through the toes, using your hamstrings & glutes to come back to standing, squeeze your butt tight at the top.

- Complete for 60 seconds matching movement to breath.

KB - Romanian Deadlift

- Legs hip width apart, holding the Kb by horns.
- Inhale to prepare
- Exhale to lift the heels, coming onto the tip-toes and pressing the Kettlebell overhead. Switch on the glutes and think ‘ribs towards hips’ or ‘standing dish plank’ to remain stable in the core.

- Complete 60 seconds, matching movement to breath.

KB - Calf Raises to Press

- Inhale to sit the hips back (like chair pose) allowing the Kb to swing between legs
- Exhale using the power from the legs & glutes to drive the Kb into a swing, shoulder height or above. (Avoid taking Kb past the top of your head)

- Complete 60 seconds, matching movement with breath.

KB - Hip Drive with Arm Swing

Holding the Kb by the horns
- Inhale to begin, holding the Kb curled in to the chest
- Exhale to step forward into a lunge, twisting towards the front working knee
- Inhale pushing through the front heel to step back to standing.

- Keep alternating legs for 60 seconds matching movement with breath being sure to exhale on the twist.

*It can help to visualise the wringing of the abdominals, like the wringing out of a wet towel as we massage the internal organs on the twist.

KB - LEGS & CORE

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