Learn the Kettlebell Basics and Regain Your Movement Potential - Page 6

Week 6

Day 1

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up rack walk (3x10sec per side)
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB ipsilateral single-leg deadlift (weight is on the same side as working leg)
• Resisted harstyle push up
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 2)
• KB renegade row, 10 reps per side, complete one side then the other
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: sprinting/spin bike/elliptical (4x15:30)

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 2

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: farmer carry with DB/Plate/KB 3x10s
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB inside-out clean
• Ipsilateral reverse lunge, KB on the same side as front leg
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 2)
• Alternating ent over row with KB, hold both KBs the whole time
• Hitchhiker X10

Metabolic Conditioning: 12 KB swings on the minute for 10 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 3

Click on the number below that corresponds to the week of training you're in.