Name: Playbook - Coach Andy Gallagher - Workout of the Week # 3 [KB]
Uploaded: 2024-09-05T22:33:56.508Z
Duration: 40 min
Description: Workout of the Week # 3 [KB]

I did all but one with a little modification!

Tobi

This is a kettlebell strength circuit. All exercises can be done with a DB if KB isn’t accessible. 

Start with the walk toe taps for a warmup. Perform for two minutes straight. Do it slow and stretchy as you’re just trying to get the blood flowing. 

Next start your strength circuit. Perform 1 round of each exercise and repeat for 4 rounds.

Find a challenging weight for each exercise. Adjust weights as needed throughout the workout.

- Begin in a standing position with feet shoulder-width apart.
-Hinge at your hips, bending forward to touch the floor with your hands.
-Walk your hands forward until you are in a plank position.
-While in the plank position, lift your right hand and tap your left foot.
-Return your right hand to the plank position and repeat with the left hand tapping the right foot.
-Walk your hands back toward your feet and return to the standing position.
- Repeat the exercise for desired reps, focusing on controlled movements and engaging your core throughout
- 1 rep= walk out, tap each toe, walk back up

Walk out toe tap

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

Take minimal rest (15-20 seconds) between each exercise and a longer rest (60-75 seconds between rounds)

On your first round have the weights a little lighter to get a feel for the exercise. Then increase weights as needed throughout the circuit

Let’s go!!

-Stand with feet hip-width apart, a kettlebell (KB) placed on the outside of one foot.
-Hinge at the hips, keeping a straight back, and reach down to grip the KB handle with the hand on the same side as the KB.
-Maintain a neutral spine as you lift the KB, engaging your core and glutes.
-Stand tall, keeping the KB close to your body, and then lower it back down with control.
-Repeat for the desired number of repetitions, then switch to the other arm.
-Focus on balance and stability throughout the movement, and avoid rounding your back.

Single arm KB suitcase deadlift

-Lie on your back with knees bent and feet flat, holding a single kettlebell (KB) with both hands, palms facing each other.
-Lift your legs and upper body off the ground, forming a hollow hold position.
-Keep the KB close to your chest as you press it upward, extending your arms.
-Lower the KB back down while maintaining the hollow hold position, engaging your core.
-Repeat the chest press while holding the hollow position for the desired number of reps.
-Ensure your lower back stays pressed into the ground, and focus on core stability throughout the exercise.

KB close grip press (hollow hold)

-Start by holding a kettlebell (KB) in one hand, with the KB resting on the back of your wrist.
-Step backward into a reverse lunge, ensuring both knees are bent at a 90-degree angle.
-As you drive back up to a standing position, simultaneously perform a shoulder press by pressing the KB overhead.
-Push off the back foot, returning to a standing position, and lower the KB back to the starting position slowly. 
-Repeat the sequence on the same leg for the desired number of repetitions before switching to the other leg.
- Engage your core for stability and maintain a controlled movement throughout the exercise

Single arm KB reverse lunge and press

-Start in a bent-over position with your knees slightly bent, back straight, and hips pushed back.
-Hold a kettlebell (KB) in one hand, allowing it to hang directly beneath your shoulder.
-Perform a rowing motion by pulling the KB towards your hip while keeping your elbow close to your body.
-Squeeze your shoulder blades together at the top of the movement to engage your back muscles.
-Lower the KB back down with control, maintaining proper form.
-Complete the desired number of reps on one arm before switching to the other.
-Focus on maintaining a stable torso and avoid rotating your body during the row.

Single arm gorilla row

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