Kettlebell Training Stabilization Training with a 44 lb. Bell
Pre Workout: 10 minutes
Corrective Stretches / Exercises:
- Ankle Stretch – 1 minute
- Hip Flexor Stretch (left leg) – 1 minute
- Hip Flexor Stretch (right leg) – 1 minute
- Hamstring Stretch – 1 minute
- Cossack Squat (left leg) – 1 minute
- Cossack Squat (right leg) – 1 minute
- T-Spine Stretch (left side) – 1 minute
- T-Spine Stretch (right side) – 1 minute
- Arm Bar (left arm) – 1 minute
- Arm Bar (right arm) – 1 minute
Workout: 40 minutes
- Turkish Getups (alternating sides) – 4 minutes
- Overhead Lunges (left leg) – 1 minute
- Overhead Lunges (right leg) – 1 minute
- Lunges (left leg, rack position) – 1 minute
- Lunges (right leg, rack position) – 1 minute
- Overhead Hold (left arm) – 1 minute
- Overhead Hold (right arm) – 1 minute
THIS IS ONE ROUND
Repeat for a total of 4 ROUNDS
Post Workout: 10 minutes
Corrective Stretches / Exercises:
- Ankle Stretch – 1 minute
- Hip Flexor Stretch (left leg) – 1 minute
- Hip Flexor Stretch (right leg) – 1 minute
- Hamstring Stretch – 1 minute
- Cossack Squat (left leg) – 1 minute
- Cossack Squat (right leg) – 1 minute
- T-Spine Stretch (left side) – 1 minute
- T-Spine Stretch (right side) – 1 minute
- Arm Bar (left arm) – 1 minute
- Arm Bar (right arm) – 1 minute
Swim: 30 minutes
- Fist Drill – 25 minutes
- Whole Stroke Time Trial – 5 minutes
Record Distance on Time Trial
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