1.4 Day 4 Single Kettlebell Workout : Strength/Hypertrophy, Back Day

Topic
Materials

Specific Warm Up: 3 Rounds, Rest 10 Seconds Between Exercises

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A1: Floor Scorpion, Alternating x 30 Seconds

Lay face down and extend both arm out to your sides. Lift one foot up and then step over to your opposite side, bending your knee. Squeeze your butt and lift your knee back, pressing into the outside edge of your foot and reach in the opposite direction with your hand. Take a couple deep breaths in this stretch and then alternate sides slow and steady.

 

A2: Split Stance Scap Row x 30 Seconds Each Side

Start in a split stance position with your feet shoulder-width apart. Bend over by hinging at the hips, press your hips back and light up/engage the hamstrings. Keep a long spine from your back heel to your head and tight core. You can place your free arm’s elbow on your thigh to help keep your shoulders square. Grip the kettlebell with a thumbs up/neutral grip position and pack shoulders, engage your lats and core. Maintain a high hinge in this position and then protract and retract your shoulder using your scapulae,, keeping your elbow straight.

 

A3: Knee Pull Plank to Push Up x 30 Seconds 

Start on your knees with your arms extended out in front of you. Pull yourself forward onto your forearms and then onto your palms into the bottom of your push up position. Push up and and then go back down into your low push up position and then push yourself back onto your knees.

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Primary Work Set: 5 Sets, Use the Kneeling Spine Waves as Active Rest and Get Right Back to Work After Your Minute of Active Rest

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B1: Split Stance Row x 30 Seconds Each Side 

Start in a split stance position with your feet shoulder-width apart. Bend over by hinging at the hips, press your hips back and light up/engage the hamstrings. Keep a long spine from your back heel to your head and tight core. You can place your free arm’s elbow on your thigh to help keep your shoulders square. Grip the kettlebell with a thumbs up/neutral grip position and pack shoulders, engage your lats and core. Maintain a high hinge in this position and then pull your elbow up and back towards your hip and tight to your ribs.

 

B2: Swing, Alternating x 30 Seconds

Start with the kettlebell in the hike position. Keep a strong hip width wide base with your feet. Brace your core and keep a long spine from your hips to your head. Pack your shoulders by engaging your lats and then explosively pull the kettlebell high and tight right underneath your crotch and then powerfully extend your hips to swing the weight up. Swing the weight up to about shoulder height but be sure not to muscle it up with your arms but use your legs to propel it up. Let it float at  the top and stay tall and switch hands at the top of the movement. Let it fall back down underneath your hips. Once the bell is about to hit you in the pelvis, hinge at the hips and give the kettlebell some backswing and repeat. Finish by hiking the kettlebell back to the start position, avoiding any slack in your spine.

 

B3: Kneeling Spine Wave x 1 Minute

Start on your knees. Sit your butt back towards your heels, extend your arms out in front of you, extend your spine here, sinking your head, chest and shoulders down towards the floor. Inhale as your in the back position and then exhale and flex your spine as you shift your weight forward and then inhale and drop your hips and lift your chin to the sky, chest up and shoulders back. Move forward and back waving through your spine. Keep your arms straight throughout the whole set.

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Secondary Work Set: 5 Sets, Use the Thoracic Bridge as Active Rest and Get Right Back to Work After Your 30 Seconds of Active Rest

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C1: Single Leg Deadlift to Staggered Stance Clean x 30 Seconds Each Side

Starting in a standing position with the kettlebell at arm’s length, lift the same side leg as the kettlebell off the ground, and perform a single kettlebell deadlift. Be sure to keep a tight core and long spine. Come back to standing in a staggered stance position with your heel up and clean the kettlebell up into your racked position. Repeat.

 

C2:Thoracic Bridge x 30 Seconds

Starting in a crab position, bridge your hips up keeping them level and reach with one hand across your chest. Reach far and get a deep stretch in your thoracic, all while keeping your hips from rotating. Alternate sides by pulling your arm back in and and sitting your hips close to the floor before switching.

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Finisher: 5 Sets, Use the Shoulder Roll Bridge as Active Rest and Get Right Back to Work After Your 30 Seconds of Active Rest

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D1: Explosive Deadlift to Single Kettlebell Snatch x 30 Seconds

Start with the kettlebell in between your heels underneath your hips. Grip it with both hands and with a long spine explosively jump as high as you can. Land softly fighting any jarring in your body on the way down. Grab the kettlebell with one hand and explosively snatch it overhead, keeping your core tight and ribs down. Complete another explosive deadlift before alternating on the snatch.

 

D2: Shoulder Roll Bridge, Alternating x 30 Seconds 

Start by laying on your back. Bend your legs, heels close to your butt. Thrust your hips up, squeezing your butt and hamstrings. Grab onto the same side ankle with one arm, as your reach overhead twisting your spine to the same side as the arm holding onto the ankle. Try to keep your hips squared and spine long. Alternate sides.

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Decompression: 1 round

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Kneeling Spine Wave to Mountain Climber x 1 Minute

Start in a child’s pose. Sit your hips back towards your heels and actively press with your palms, extend your arms and sink your head and chest to the floor. Lift your hips up as high as you can. And flex your spine as you shift forward. Then step one foot forward outside your same side palm. Elevate your hand off the floor and reach for the sky, twisting your torso. Open your chest wide by twisting your torso then plant your palm back on the floor and step down and back into your loaded beast before alternating sides.

 

Needle Arm Thread x 1 Minute

Starting on your knees, draw one elbow up and back as you inhale and then reach through with that arm and needle under your armpit, stacking your shoulders. Exhale and twist deeper into your stretch. Alternate sides by coming back up and drawing your opposite elbow up towards the sky with your next inhale. Try to coordinate one breath with one rep.

 

Bretzel Hold x 1 Minute Each Side

Lay on your back. Lift one leg over to the opposite side and pin your knee to the ground with your opposite arm. Grab your back leg with your other arm and kick into your palm, stretching your chest wide open, try to bring both shoulders down to the floor while keeping both knees on the ground. Take 10 deep breaths in this stretch.

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