Name: Playbook - Coach Andy Gallagher - Lower body workout [KB]
Uploaded: 2024-01-16T23:00:42.608Z
Duration: 60 min
Description: Lower body workout [KB]

Lower body kettlebell workout grouped into 4 sections.

1. Start with some movement prep, 2 rounds of each exercise
2. Begin strength portion with group A superset for 4 rounds. 
3. Next do group B superset for 4 rounds
4. Finish with a calf burnout for 2 rounds

Enjoy!👍
 
*Dumbbells can be used in place KBs if needed
* If you don’t have the right bands for the warmup, just perform exercises without bands
*make sure to keep core engagement on every exercise
* move slow and controlled on each movement

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Prepare & warm up your body for the lower body kettlebell workout to follow. 
Work in a circuit- do one round of each exercise then repeat for a second round.

-Place band around soles of your feet
-Lift leg by engaging core
-Drive up through hip
-Pause at top, slowly return to standing
-Grip into ground with planted foot (imagine a tripod with big toe, pinky toe and heel)
-Alternate for desired reps

Alternating mini band march

- Place band above knees
-Stand with feet hips width distance apart
-Hinge hips back slightly
-Drive knees out against band
-Take small step with lead foot to the side
-Switch directions after 12 reps

Banded lateral walks

-Start on all fours
-Wrap lighter resistance band around knees and hold with thumbs 
-Push ground away with hands in bear crawl position
-Pull belly button back to engage core
-Engage quads to drive the legs straight
-Slowly return to bear crawl position
-Work in a range of motion that is comfortable for your knees

Banded Bearcrawl quad extension

- Start on your hands and knees
- Lift 1 bent leg up and back 
- Rotate in a circular motion externally
- Focus on keeping hips level and engage the core

Kneeling hip CARs

Movement prep- lower body

Alternate between the two kettlebell exercises. Completing 4 rounds of each.

- Hold a single kettlebell in front rack position  
- engage core 
- grip into ground with feet
- squat controlled
- engage glutes and quads as you drive up 
- Keep your chest up
- 8 reps switch KB to other side, 8 more reps

Kettlebell single arm front rack squat

- Feet should be hip width
- stagger your feet so the back toes are even with the front doors heel.
- keep back heel elevated
- slight bend in front knee
- keep the back flat as your hinge the hips back
- go until you feel a stretch in the hamstrings
- Engage glutes and core as you drive up

Kettlebell kickstand RDL

A. Strength super-set

Perform 1 set of each exercise and repeat for 4 rounds.

- take a wide stance (something comfortable) 
- engage core and lats
- Drive hips back and squat to one side straightening the opposite leg 
- reach KB with opposite arm of squatting leg (ex. Squatting left KB should be in right hand.)
- move side to side for desired reps

Kettlebell Side to side lunge

- Holding a kettlebell on each side elevate one leg back on a surface that about knee height 
- front leg should be about 2.5/3 feet in front of bench
- engage core and lats
- grip into the ground with your whole foot 
Engage glute as you drive up 

* Work both sides

KB dual Bulgarian split squat

B. Leg strength and stability superset

Calf burnout- perform one set of each exercise rest for 30 seconds and performs second set of each

- Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

Tibialis raise

- angle feet back so you feel a slight stretch I calf
- engage quad to keep legs straight
- drive up on two both feet
- lower SLOWLY on one foot
- alternate the leg you lower down on

Lower body workout [KB]

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