KB Complex Series

Broga Warm Up

The Thang

Kettlebell Complexes

Complete exercises with right arm, then left arm

1)

Deadlift x 5

Gunslinger x 5

Hike Russian Swing x 5

2)

Merkin (hand on KB, other hand on ground) x 5

Row x 5

High Pull x 5

3)

Suitcase Deadlift x 5

Russian Swing x 5

Snatch x 5

4)

Clean x 5

Squat x 5

Press x 5

5)

Single Leg RDL holding KB with right hand x 5

Single Leg RDL holding KB with left hand x 5

Single Leg RDL holding KB with both hands x 5

6)

Part 3 of Turkish Get Up (Reverse Lunge, hand down, leg through) x 5

7)

Burpee Broad jump Thruster (Two handed clean squat press) x 10

8)

Deadlift x 8

Gunslinger x 8

Hike Russian Swing x 8

9)

Merkin (hand on KB, other hand on ground) x 8

Row x 8

High Pull x 8

10)

Suitcase Deadlift x 8

Russian Swing x 8

Snatch x 8

11)

Clean x 8

Squat x 8

Press x 8

12)

Single Leg RDL holding KB with right hand x 8

Single Leg RDL holding KB with left hand x 8

Single Leg RDL holding KB with both hands x 8

13)

Part 3 of Turkish Get Up (Reverse Lunge, hand down, leg through) x 8

14)

Burpee Broad jump Thruster (Two handed clean squat press) x 10

The Finisher Series

15)

Alternating Single Arm Russian Swing x 10 (5 each)

Russian Swings x 5

American Swings x 5

16) 20 reps right arm, 20 reps left arm

Deadlift x 5

Clean x 5

High Pull x 5

Snatch x 5

17) 5 reps right leg, 5 reps left leg

Squat, Cossack Squat, Reverse Lunge, Forward Lunge = 1 x 5

1 mile

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Moleskin: I spent a few minutes discussing over extension (anterior pelvic tilt) particularly with the squat before we got into the exercises this morning. The first move for a KB swing is an unhinging of the hips (anterior pelvic tilt), but that shouldn’t be our first move when performing a squat. This is an example of what I am talking about. https://www.youtube.com/watch?v=15x-pL5srhIThere are other exercises where this position matters, like the clean and deadlift. To reduce injury, it is imperative that you pay attention to your posture and recruit all the necessary muscles for the movement.