Steve Maxwell - The Kettlebell Conditioning System Book 061548509X, 9780615485096
New from Shihan, The Kettlebell Conditioning System is the ultimate guide to Kettlebell training. Renowned Kettlebell an
295 72 8MB
English Pages 145 Year 2013
Table of contents :
1. Slingshot
2. Halo
3. Good Mornings
4. Spinal Wave
5. Lockout Stretch
6. Chest Opener
7. Windmills
8. Goblet Squat
9. Shoulder Rotations
10. Overhead Squat
11. Cossack Squat
12. Reverse Lunge
13. Hack Squat
14. Deck Squat
15. 1 & 2 Hand Swings
16. Alternating Swings
17. Walking Swings
18. Standing Russian Twists
19. Cleans
20. Circular Cleans & Reverse
21. Halo Chops
22. High Pulls
23. Snatch
24. Upright Rows
25. Military Press
26. Suitcase Rows
27. Crescent Rows
28. Crush Push Ups
29. Crush Curls
30. Reverse Turkish Getup (R.T.G.)
31. R.T.G (Arm Bar)
32. R.T.G (Side Plank)
33. Handle Planks
34. Seated Russian Twist
35. Russian Sit Up
36. Windshield Wipers
37. Leg Raise to Plow
38. L-Seat
39. L-Seat Pushup
40. Sprinter Lunge
41. Single Leg Dead Lift With Box
42. Single Leg Dead Lift Without Box
43. Single Leg Dead Elevated
44. Double Swings
45. Double Cleans
46. Double High Pulls
47. Double Snatch
48. Double Military Press
49. Double Push Press
50. Double Jerks
51. Seesaw Press (2 Kettlebell)
52. Double Power Press
53. Double Bent Over Row
54. Double Front Squat
55. Double Jump Shrugs
56. Plank Rows
57. Bear Crawls
58. Farmers Walk
59. Double Turkish Getup
8 WEEK WORKOUT PROGRAM
Warm-up
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Specialty Workouts
1. Slingshot
2. Halo
3. Good Mornings
4. Spinal Wave
5. Lockout Stretch
6. Chest Opener
7. Windmills
8. Goblet Squat
9. Shoulder Rotations
10. Overhead Squat
11. Cossack Squat
12. Reverse Lunge
13. Hack Squat
14. Deck Squat
15. 1 & 2 Hand Swings
16. Alternating Swings
17. Walking Swings
18. Standing Russian Twists
19. Cleans
20. Circular Cleans & Reverse
21. Halo Chops
22. High Pulls
23. Snatch
24. Upright Rows
25. Military Press
26. Suitcase Rows
27. Crescent Rows
28. Crush Push Ups
29. Crush Curls
30. Reverse Turkish Getup (R.T.G.)
31. R.T.G (Arm Bar)
32. R.T.G (Side Plank)
33. Handle Planks
34. Seated Russian Twist
35. Russian Sit Up
36. Windshield Wipers
37. Leg Raise to Plow
38. L-Seat
39. L-Seat Pushup
40. Sprinter Lunge
41. Single Leg Dead Lift With Box
42. Single Leg Dead Lift Without Box
43. Single Leg Dead Elevated
44. Double Swings
45. Double Cleans
46. Double High Pulls
47. Double Snatch
48. Double Military Press
49. Double Push Press
50. Double Jerks
51. Seesaw Press (2 Kettlebell)
52. Double Power Press
53. Double Bent Over Row
54. Double Front Squat
55. Double Jump Shrugs
56. Plank Rows
57. Bear Crawls
58. Farmers Walk
59. Double Turkish Getup
8 WEEK WORKOUT PROGRAM
Warm-up
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Specialty Workouts
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- Commentary
- Steve Maxwell - The Kettlebell Conditioning System Book
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