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Kettlebell Force

$49.99
 

Description

This four week plan is split up into four main workouts and two conditioning sessions. The main workouts are divided into upper and lower splits with two upper workouts and two lower. The upper is divided into a strength session focusing on lower reps and a hypertrophy session focusing on more volume.

You’ll need:

  • A few kettlebells. Ideally a light pair, moderate pair, and heavy pair.

  • A band or two

  • A pull-up bar  

 

The schedule is as follows: 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Upper Strength

Lower Strength

Conditioning

Upper Hyper

Conditioning

Lower Hyper

REST

 

THE MOVEMENTS

 

1

Pullover

2

Scap Pushups

3

Alternating Halo

4

Alternating Rotational Press

5

Double Row

6

Hip Bridge Floor Press

7

Pullup

8

Alternating KB Curl

9

Triceps Push up

10

Alternating Snatch

11

Goblet Squat Hold

12

Alternating Lunge with Reach

13

Alternating Shin Box

14

Double Front Squat (3 second negative + 1 second Pause)

15

Hollow Body Hang

16

Skater Squat Left (or Single Leg Box Squat)

17

Single Leg Deadlift Right

18

Skater Squat Right

19

Single Leg Deadlift Right

20

Single rep Swing

21

Hollow Body


22

One Arm Row Left

23

One Arm Row Right

24

Banded Pull Apart

25

Decline Pushups

26

Pushups

27

Incline Pushups

28

KB Curl

29

KB OH Extension

30

Banded Lateral Raise

31

KB Flow


32

Racked Back Lunge L

33

Low Position Back Lunge L

34

Low Side Lunge L

35

Racked Back Lunge R

36

Low Position Back Lunge R

37

Low Side Lunge R

38

Double KB RDL

39

Calf Raises

40

Hamstring Walks

41

Swings

42

Speed Squats

 

 

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