Name: Playbook - Coach Andy Gallagher - Full body KB Strength and power
Uploaded: 2024-01-17T18:17:27.811Z
Duration: 60 min
Description: Full body KB Strength and power

This is a Full Body KB Strength and Power workout.

-Start out with the protean warmup to create blood flow and prep the body for your strength component.
- Next move onto the first KB circuit performing 4 rounds of each exercise before moving onto the second KB strength circuit.

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Full body warmup. Work through this circuit once. Try to not rest in between exercises.

- Begin on your hands and knees
- Round your back and tuck your chin (breath out)
- Arch your back and look forward (breath in)
- move slowly

Cat/Cow

- begin on all fours
- elevate one hand and reach it though the opposite side
- close hands together
- and rotate the top hand to the ceiling
- take a few breaths
- place top hand back to the ground
- push through the top hand to initiate counter twist
- repeat on other side

Thread the needle

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- keep core engaged
- reach fingers and toes away from each other
- engage glute and quad on extended leg
- alternate for desired reps

Bird dog

- start in a plank
- step one foot forward next to hand
- keep back leg straight
- engage core, push ground away from you with hand
- Rotate open towards front leg
- rotate back down and reach elbow toward ground
- perform on one side for desired reps and repeat on other side

Worlds greatest stretch

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bride

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- alternate for desired rep

Dead bug

- start with knees above hips
- take a deep breath in 
- as you breath out, let knees drop to one side
- keep shoulders flat to ground
- extend too leg to stretch hamstring 
- Rotate back and forth for desired reps

Windshield wipers

Protean Warmup (all levels)

Perform in a circuit: 1 set of each exercise and repeat for 4 rounds.

Take minimal rest between each exercise and 60-90 seconds rest between each round 

Your core should be a big focus on these exercise. Keep it engaged throughout

- elevate heels w/ DBs or slant board
- engage core
- drive up cleaning the KB just under the chin
- then perform a goblet squat 
- return Kb to the ground

Heel elevated KB clean/goblet squat

-begin with 5 overhead presses 
- then with the KBs overhead walk 30 paces
- then perform 5 more presses

KB overhead press + OH carry

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated
- alternate for desired reps

Kettlebell gorilla row

KB strength circuit

- elevate the feet with a TRX or a bench
- elevate arms with KBs for a deeper push-up 
- engage core for stability
- lower slowly 
- perform for desired reps

Feet elevated push-up

- With one knee bent to 90 degrees and Kettlebell on the same side 
- Lower opposite arm down to the floor while looking up at the Kettlebell
- if you have limited hip mobility just bring the hand to the ground
- if you arm more mobile try to get your forearm to the ground

Half kneeling KB windmill

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Full body KB Strength and power

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