Name: Playbook - Coach Andy Gallagher - Full body circuit [KB + Bands]
Uploaded: 2024-01-17T17:00:27.851Z
Duration: 45 min
Description: Full body circuit [KB + Bands]

This circuit is a full body strength and stability workout using kettlebells and bands. Core strength is the main focus of the workout so make sure you’re actively bracing the Core on each exercise.

Workout:
A. Protean Warmup- 1 set of each exercise
⬇️⬇️
B. Full body circuit- 4 rounds 


Let’s go!💪🏽😤

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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)

This is a full body circuit with a core focus. 

Do one set of each exercise and then repeat for 4 rounds.

Take 15-30 second rest between each exercise.

And rest 60 seconds after each round

- Start on your hands and feet with your legs bent at 90 degrees
- Keep a neutral spine
- hover knee just above mat
- reach under and pull KB to one side
- follow the kettlebell with leg and kick through 
- touch toe with pulling hand
- alternate side for desired reps

Bear crawl KB pass through/kick through

- start with KB between feet
- begin by doing two deadlifts
- walk hands out into a plank
- do a push-up
- pike the hips and tap opposite toe
- perform a second push-up and reach for other toe
- walk hands back and drop hips
- go immediately into deadlifts

1 rep = 2 deadlifts, push-up tap, push-up tap, walk back

KB deadlift to walk out push-up taps

- Sit on floor with legs fully extended and kettlebell in each hand
- Press kettlebell to full arm extension
- Lower slowly then switch arms
- Maintain stable core throughout movement
- alternate for desired reps

Kettlebell alternating Z Press

- start on side
- push ground away from you with forearm and top leg to elevate hips
- bring bottom leg to 90 degrees so it’s hovering the ground (modify by resting the knee on ground)
- while holding plank, row band to side 
- move slow
- repeat desired reps on other side

Floor Copenhagen plank w/ band row

- Stand holding a single kettlebell at your side
- engage opposite oblique
- hold static, keep chest puffed out, glutes and core engaged
- stand tall and straight for desired time 
- repeat on other side

Full body circuit [KB + Bands]

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