Name: Playbook - Coach Andy Gallagher - Workout of the Week #11 (KB)
Uploaded: 2024-05-08T19:23:01.330Z
Duration: 45 min
Description: Workout of the Week #11 (KB)

This is a full body workout using kettlebells. This workout can be scaled to your skill level using appropriate weights and performing the proper amount of rounds. 

Beginners- 3 rounds
Intermediate- 4 rounds
Advance- 5 rounds

The workout:

Start with the Protean warmup to get your body mobile. 

Next move into the circuit: Circuit: take minimal rest in between exercises and 60 seconds after each round.
1. SA bottoms up KB press on foam roller (elevate opposite leg) (12 rep/side)
2. KB heel elevated goblet squat (12 reps)
3. KB gorilla rows (24 reps, 12/side)
4. Half kneeling KB press + half windmill (8 reps/side)
5. KB Kickstand suitcase Deadlifts (12 reps/side)

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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 this in a circuit by completing 1 set of each exercise and then repeat. 

How to scale:
Beginners- complete 3 rounds 
Intermediate- complete 4 rounds
Advanced- complete 5 rounds 

Circuit: take minimal rest in between exercises and 60 seconds after each round.
1. SA bottoms up KB press on foam roller (elevate opposite leg) (12 rep/side)
2. KB heel elevated goblet squat (12 reps)
3. KB gorilla rows (24 reps, 12/side)
4. Half kneeling KB press + half windmill (8 reps/side)
5. KB Kickstand suitcase Deadlifts (12 reps/side)

LETS GO!!💪🏼

-Start by lying on your back on a foam roller, knees bent, and one foot flat on the ground.
-Elevate the opposite leg off the ground, keeping it straight.
-Hold a kettlebell upside down (bottoms up grip) in one hand, with the arm extended towards the ceiling.
-Press the kettlebell upwards while maintaining stability through your core and the foam roller.
-Lower the kettlebell back down with control.
Complete the desired number of repetitions before switching sides.
-Focus on keeping your body stable and engaged throughout the exercise.

SA bottoms up KB press on foam roller (elevate opposite leg)

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a kettlebell
- Repeat for desired reps
- Focus on engaging core
- push ground away from you as you engage     glutes and core on the way up
- increase weight when 12 reps is performed for all sets

KB heel elevated goblet squat

- 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

- Begin in a half kneeling position, with one knee on the ground and the other foot planted flat on the ground in front of you.
- Hold a kettlebell in one hand at shoulder height, with your elbow bent and the weight positioned just above your shoulder.
- Press the kettlebell overhead, fully extending your arm while keeping your core engaged and avoiding arching your lower back.
- Transition into the half windmill by keeping the kettlebell overhead and straightening your arm.
- Rotate your torso towards the side of the front leg while simultaneously reaching your free hand down towards the ground.
- Keep your gaze on the kettlebell throughout the movement to maintain stability and control.
- Return to the starting position by reversing the movement, bringing the kettlebell back to shoulder height. 
- Complete the desired number of repetitions on one side before switching to the other side.
- Focus on maintaining proper form and alignment throughout both exercises, engaging your core and stabilizing muscles for balance and control.

Half kneeling KB press + half windmill

- Stand with your feet shoulder-width apart, toes pointing forward.
- Place a kettlebell on the ground slightly to the side and in front of one foot.
- Step the opposite foot back, placing it behind you for stability (the "kickstand" position).
- Hinge at your hips and bend your knees slightly to reach down and grasp the kettlebell handle with one hand.
- Keep your back straight and core engaged as you lift the kettlebell by straightening your hips and knees, standing up tall.
- Lower the kettlebell back down to the ground with control, maintaining proper form.
- Complete the desired number of repetitions on one side before switching to the other side.
- Focus on keeping your spine neutral and distributing the weight evenly between both legs throughout the movement.

KB Kickstand suitcase Deadlifts

Full body Kettlebell Circuit

Workout of the Week #11 (KB)

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Workout of the week #9 (DB)

Workout of the week #8 (DB/KB)

Workout of the Week #7 (core/hips)

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Workout Of the Week #5

Michelle Pepper

Work out of the week #4 [DB]

I did all but one with a little modification!

Tobi

Workout of the Week # 3 [KB]

Workout of the Week #2 [DB]

Had sciatica last year and struggling to find a workout where I can start training my legs and not feel hurt. The full body workout was awesome. Strenuous but also safe.

Workout of the Week #11 (KB)

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