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    KB Warm Mobility

    Uploaded by

    Stipe Ivkovic
    The document provides a workout routine that includes: 1) Warm up exercises like cat/cow, bird dog, downward dog, and glute bridges. 2) Strength exercises like goblet squats, preacher curls, and kettlebell swings. 3) A dynamic warm up with movements like walking exercises, knee raises, and side lunges. 4) A kettlebell circuit involving cleans, presses, squats, and pull ups done every 2 minutes for a total of 10 rounds.

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    © All Rights Reserved
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    KB Warm Mobility

    Uploaded by

    Stipe Ivkovic
    483 views2 pages
    The document provides a workout routine that includes: 1) Warm up exercises like cat/cow, bird dog, downward dog, and glute bridges. 2) Strength exercises like goblet squats, preacher curls, and kettlebell swings. 3) A dynamic warm up with movements like walking exercises, knee raises, and side lunges. 4) A kettlebell circuit involving cleans, presses, squats, and pull ups done every 2 minutes for a total of 10 rounds.

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    kb warm mobility

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    The document provides a workout routine that includes: 1) Warm up exercises like cat/cow, bird dog, downward dog, and glute bridges. 2) Strength exercises like goblet squats, preacher curls, and kettlebell swings. 3) A dynamic warm up with movements like walking exercises, knee raises, and side lunges. 4) A kettlebell circuit involving cleans, presses, squats, and pull ups done every 2 minutes for a total of 10 rounds.

    Copyright:

    © All Rights Reserved
    Download as RTF, PDF, TXT or read online from Scribd
    Download as rtf, pdf, or txt
    483 views2 pages

    KB Warm Mobility

    Uploaded by

    Stipe Ivkovic
    The document provides a workout routine that includes: 1) Warm up exercises like cat/cow, bird dog, downward dog, and glute bridges. 2) Strength exercises like goblet squats, preacher curls, and kettlebell swings. 3) A dynamic warm up with movements like walking exercises, knee raises, and side lunges. 4) A kettlebell circuit involving cleans, presses, squats, and pull ups done every 2 minutes for a total of 10 rounds.

    Copyright:

    © All Rights Reserved
    Download as RTF, PDF, TXT or read online from Scribd
    Download as rtf, pdf, or txt
    of 2

    * Cat/Cow - 10-

    * Bird Dog - atlean tak sajdovi , naizmjenično 5 svaka strana

    * Downward Dog/Hip flexor pump 5 svaka strana

    plan 30 sec

    * Glute bridge with alternative leg raise 5 svaka strana / most

    * Goblet squat- Preacher curl 3x3

    * Halo 5

    * 10 light kettlebell swings

    PHIL DARU WARM UP

    1. Walking on heels to toe raises

    2. Walking flat foot to toe raises

    3. Walking on heels

    4. Walking on toes

    5. Backward wresting walk

    6. Side wrestling walks with resistance band on thigh

    7. Knee raise to chest to lunge to sideway and arm turn towards sky

    8. Knee to butt + stretch arms oppsite side up

    9. High knees slow jog forward

    Sideways

    10. Muay Thai side knees back walk

    Suicides, in out knee

    11. Judo knee hip twist

    12. Side to side jump lunges (ski jumps)

    13. Side to side jump lunge (ski jumps)+ upward jump on one leg
    14. Supermans lying. Arms touch each other on back

    15. Lying hip twists (scorpion kicks)

    16. Bhujang asana

    17. Opposite sides arm and leg likes superman. With stable core.

    KB TRENING:

    Part B: Kettlebell Muscle Complex

    Set timer to bleep every 2 minutes, 10 times. Go on the bleep:

    3 offset kettlebell cleans

    3 offset kettlebell military press

    3 offset kettlebell squats

    3 pull-ups

    Shake it off

    When you can achieve all reps to the given cadence, next time add load

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