10-02-21, 08:28 PM | |
VF Supporter
Join Date: Nov 2001
Location: Monterey County, California
|
Kettlebutt 7 day challenge
I just stumbled on to this free Lauren Brooks program and signed up for it.
https://video.ontheedgefitness.com/7...butt-challenge I'm going to write the breakdowns, in case I want to repeat it after it's gone from the web Repeat sequence 3 to 5 times. 3 was plenty for me. Use any "appropriate" weight, or no weight Day 1: Elevated glute bridges. Feet on box or furniture. Unweighted 15 to 20 reps Sumo deadlifts. KB b/t feet which are wide apart, toes pointed out. 15 reps 20 KB swings Hip circles, 10 each way Day 2: Stiff leg deadlifts, 15 reps. Feet-apart, KB b/t feet, toes fwd, squat, legs are straight when you've stood up Goblet squats, 10 reps 1 arm swings, switch hands at 10; 10 each side bird dogs, 10 each side Day 3: Bulgarian split squats, one foot in back of you, on box or furniture. If using weight hold it on the same side as the extended leg. 10 each side Single leg deadlifts, 10 each side. No KBs, or 2, or 1 on the extended-leg side. 10 reps each side Shoulder rolls and neck turns, 10 each side Day 4: Lauren says do it 2 to 5 times Step-ups (I used my wooden Firm box) 10 each side Front squats, 5 each side. In swing position, rack KB, keep it there, and squat 20 hand to hand swings Day 5: Lauren says do it 2 to 5 times Elevated bridge, as in day 1. I added a hip band, and abduction at the top of the move. 20 reps Modified single leg deadlifts. Don't extend the nonworking leg back. Shift your weight to one side, have the toes of nonworking leg as a kickstand. Start w/ KB b/t feet. Lift it with hand on same side as kickstand leg. 10 reps each side. Back lunges, 10 each side. Options: hold a KB racked, on the side of the non-lunging leg, or reach fwd (no weight) w/ both arms, or hold onto something 2-handed KB swings, 10 reps Day 6: Box squats. Stand in front of a box/fanny lifter. Aim your rear toward the box while you squat. Hold a medicine ball or superlight KB and stick your arms out in front, parallel to floor, as your rear goes back. 10 reps. Step-ups, 10 each side. Lauren does them this time w/o weight. Worked for me. Swings: 10 each low, medium, high. Day 7: Single leg deadlifts, 5 each side. Use heavy KB, holding it on side of stationary leg. High pull, catch, squat. 10 reps Not for the faint of heart. This was new to me and I used a Kathy Smith 3 lb toy KB for the first set. In swing stance, swing KB up, then let go!! and catch it by the sides of the handle. Hold it close to your chest and squat. Stand up. Repeat. Vertical jumps, 15 reps. Narrow stance w/ feet straight. Squat back, counterbalancing w/ arms forward. Jump. (I went to releve') Land. Squat as before but don't jump, stand up, squeezing glutes. These 2 parts = 1 rep.
__________________
"It takes work to change the shape of this muscle." Susan Harris in The Firm Vol. 1, talking about the triceps, in 1986 Still working on my triceps after all these years. ~Cynthia |
Tags |
kettlebutt, lauren brooks |
Thread Tools | Search this Thread |
Display Modes | |
|
|