Kettlebell Workout: 2/4
Workout 2 – Awaken Training Series 2.0
Awaken Training Series 2.0 progresses from the 1.0 program with some additional splits and movement pairings. In today’s example session we are hammering the legs and the posterior chain. We begin with a warm up that is time focused. In an Every Minute On the Minute (EMOM) format like this you begin a clock and perform a new exercise at the top of every minute for 3 minutes and then repeat for 4 cycles. The total time on the warm up is 12mins. On the first minute you perform 5 Single Leg Kettlebell Romanian Deadlifts per leg. Whatever time there is remaining in that first minute you will rest until beginning the second minute movement. After minute 3 is complete you return back to minute 1 and so on until 12 minutes or 4 cycles are complete. This will get your hips and core to wake up!
Every Minute on the Minute for 12mins
2nd – 30 Seated Banded Hip Abductions
3rd – 20sec Kettlebell Side Plank per side
In the following two supersets we are using some very slow tempos, and the time under tension in these movements will limit your loads. A knee flexion movement coupled with a hinging exercise is a great way to pre-fatigue the legs, thereby making the posterior chain work that much harder in the hinging movements. Start light and stick to the tempos closely.
A1. Dual Kettlebell Rack Squat; 3331*; 6,6,6,6 reps; rest 30sec
A2. Staggered Stance Kettlebell Deadlift; 2020; 4-6reps per leg x 4 sets; rest 3mins
*Reminder on how to read these tempo prescriptions:
(Example – 3331)
1st Digit – Eccentric
2nd Digit – Bottom Position
3rd Digit – Concentric
4th Digit – Top Position
“X” – means to move as fast as possible.
Each number represents the total number of seconds to complete the contraction or hold the isometric.
B1. Mixed Rack Suitcase Front Foot Elevated Split Squat; 4-6” step; 3011; 4-6/leg; rest 90sec x 3
B2. Kettlebell Jefferson’s Curl; 4111; 6-8reps; rest 90sec x 3
*The Jefferson’s Curl is a movement that should be loaded very light to start. It can help build spinal awareness and strength along the erectors. It is also a valuable tool for building mobility in the posterior chain.
C. Continuous Work Set – Move with Purpose
3min Row @ Damper 10 for Calories (Concept 2 Erg)
3min Kettlebell Burpee Box Step Up 20/16”
1min Goblet Wall Sit
3mins Kettlebell Farmers Walk 2/1.5pd per hand (max distance)
In this conditioning piece above you are to move continuously for the entire 11mins. What we are aiming for here is movements that allow you to keep moving and breathing coupled with 1min isometric holds that will challenge you to hold positions and brace while your breathing rate is up.