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Master the KettlebellWelcome toyour DIY course by Iron Mobility TrainingThis course will empoweryou to become a kettlebellbadass!confidence mobilitystrength and solid movement techniquefoundational kettlebell skills and how to mitigate injuriesWith our signature programmingyou will gain: ...while learning: Watch the MTK Welcome video:Phase 1 of your training focuses onstability, strength, and controlbuild a strong vocabularyof kettlebell skills increase your jointcapacitylearn to move confidentlywith your bells& feel ready to safelyprogress to more complexand ballistic movementslike the kettlebell swingWithin MTK you will:Let’s take your kettlebellin’ to the next level!Let’s build a strong foundation!

Master the KettlebellWelcome toyour DIY course by Iron Mobility TrainingThis course will empoweryou to become a kettlebellbadass!confidence mobilitystrength and solid movement techniquefoundational kettlebell skills and how to mitigate injuriesWith our signature programmingyou will gain: ...while learning: Watch the MTK Welcome video:Phase 1 of your training focuses onstability, strength, and controlbuild a strong vocabularyof kettlebell skills increase your jointcapacitylearn to move confidentlywith your bells& feel ready to safelyprogress to more complexand ballistic movementslike the kettlebell swingWithin MTK you will:Let’s take your kettlebellin’ to the next level!Let’s build a strong foundation!

Master the KettlebellWelcome toyour DIY course by Iron Mobility TrainingThis course will empoweryou to become a kettlebellbadass!confidence mobilitystrength and solid movement techniquefoundational kettlebell skills and how to mitigate injuriesWith our signature programmingyou will gain: ...while learning: Watch the MTK Welcome video:Phase 1 of your training focuses onstability, strength, and controlbuild a strong vocabularyof kettlebell skills increase your jointcapacitylearn to move confidentlywith your bells& feel ready to safelyprogress to more complexand ballistic movementslike the kettlebell swingWithin MTK you will:Let’s take your kettlebellin’ to the next level!Let’s build a strong foundation!

Kettlebell DeadliftArm BarKettlebell CleanFarmer Carryand the Turkish Get-Up!These workouts will enableyou to master the:You have 2 main kettlebell workoutsin Phase 1 of MTK:1) All About the Turkish Get-Ups2) Stabilize & HingeOur programming has everything you need!we’ve got a lot more for you too Mobility routines, cardio activities,guided meditations, and the IronMobility group class recordings -you have it all!perform at your best progress gradually & safelyand become a strong &confident kettlebell badass!We balance out the intensitylevels throughoutthe program so you can: we’ve got some training tips togo over with you nextYou have 6 days of programming per week!KettlebellAnatomy 101 Click Here to Watchthe KB Anatomy VideoThe HandleThe Horns The BaseThe BellThe WindowThe Corner

Kettlebell DeadliftArm BarKettlebell CleanFarmer Carryand the Turkish Get-Up!These workouts will enableyou to master the:You have 2 main kettlebell workoutsin Phase 1 of MTK:1) All About the Turkish Get-Ups2) Stabilize & HingeOur programming has everything you need!we’ve got a lot more for you too Mobility routines, cardio activities,guided meditations, and the IronMobility group class recordings -you have it all!perform at your best progress gradually & safelyand become a strong &confident kettlebell badass!We balance out the intensitylevels throughoutthe program so you can: we’ve got some training tips togo over with you nextYou have 6 days of programming per week!KettlebellAnatomy 101 Click Here to Watchthe KB Anatomy VideoThe HandleThe Horns The BaseThe BellThe WindowThe Corner

Kettlebell DeadliftArm BarKettlebell CleanFarmer Carryand the Turkish Get-Up!These workouts will enableyou to master the:You have 2 main kettlebell workoutsin Phase 1 of MTK:1) All About the Turkish Get-Ups2) Stabilize & HingeOur programming has everything you need!we’ve got a lot more for you too Mobility routines, cardio activities,guided meditations, and the IronMobility group class recordings -you have it all!perform at your best progress gradually & safelyand become a strong &confident kettlebell badass!We balance out the intensitylevels throughoutthe program so you can: we’ve got some training tips togo over with you nextYou have 6 days of programming per week!KettlebellAnatomy 101 Click Here to Watchthe KB Anatomy VideoThe HandleThe Horns The BaseThe BellThe WindowThe Corner

Some Bonus KBContent:A Brief Kettlebll History Where did the Kettleblelloriginate and why? Find outin this short KB historylessonLet's Talk BreathingIs how we breathe reallythat important? Yes!Breathing is often themissing ingredient of optimalmovement & trainingKB Training FAQsGot questions? Here are myanswers to the mostcommon KB Trainingquestions Remember to downloadthe MTK Calendar &Workout Tracker PDFs Watch all of the tutorialvideos for eachexercise in eachworkoutAnd you have follow-along videos for eachstrength workout too! Why Mobility MattersWhy is there so muchemphasis on mobility inMaster the Kettlebell? Letme lay it all out for you Grab your bellsand get ready toworkout with us!MTK programbreakdown:Each kettlebell workout,has a summaryexplaining the purpose &goal of the workoutplanYou have the sets &reps suggested for you,including rest timesEach workout startswith active mobilitywork to prepare yourjoints, which is followedby movement prep. Youthen have the mainstrength supersets ofyour workout whichfocus on kettlebell skills& dynamic movement

Some Bonus KBContent:A Brief Kettlebll History Where did the Kettleblelloriginate and why? Find outin this short KB historylessonLet's Talk BreathingIs how we breathe reallythat important? Yes!Breathing is often themissing ingredient of optimalmovement & trainingKB Training FAQsGot questions? Here are myanswers to the mostcommon KB Trainingquestions Remember to downloadthe MTK Calendar &Workout Tracker PDFs Watch all of the tutorialvideos for eachexercise in eachworkoutAnd you have follow-along videos for eachstrength workout too! Why Mobility MattersWhy is there so muchemphasis on mobility inMaster the Kettlebell? Letme lay it all out for you Grab your bellsand get ready toworkout with us!MTK programbreakdown:Each kettlebell workout,has a summaryexplaining the purpose &goal of the workoutplanYou have the sets &reps suggested for you,including rest timesEach workout startswith active mobilitywork to prepare yourjoints, which is followedby movement prep. Youthen have the mainstrength supersets ofyour workout whichfocus on kettlebell skills& dynamic movement

Some Bonus KBContent:A Brief Kettlebll History Where did the Kettleblelloriginate and why? Find outin this short KB historylessonLet's Talk BreathingIs how we breathe reallythat important? Yes!Breathing is often themissing ingredient of optimalmovement & trainingKB Training FAQsGot questions? Here are myanswers to the mostcommon KB Trainingquestions Remember to downloadthe MTK Calendar &Workout Tracker PDFs Watch all of the tutorialvideos for eachexercise in eachworkoutAnd you have follow-along videos for eachstrength workout too! Why Mobility MattersWhy is there so muchemphasis on mobility inMaster the Kettlebell? Letme lay it all out for you Grab your bellsand get ready toworkout with us!MTK programbreakdown:Each kettlebell workout,has a summaryexplaining the purpose &goal of the workoutplanYou have the sets &reps suggested for you,including rest timesEach workout startswith active mobilitywork to prepare yourjoints, which is followedby movement prep. Youthen have the mainstrength supersets ofyour workout whichfocus on kettlebell skills& dynamic movement

Stabilize& HingeThis workout includes a number offundamental kettlebell skills, including: the Kettlebell Chopthe Suitcase Carry& two Deadlift variationsThese are essential to learn & theytranslate well to every day activities likecarrying groceries or picking up heavyobjects Plus, they will make all of your futurekettlebell training so much stronger! Workout Goals:develop a strong hip hinge movementpattern increase the capacity of your hipextensionmaster kettlebell skills that build a strong& stable hip hingeWatch the Stabilize & Hingebreakdown video here:Training Benefits:Superset A: Mobility WorkCool Down Superset B: Movement PrepSuperset C: Kettlebell Strength Superset D: Kettlebell Strength Supersets in this workout:before you get moving, hereare a few tips for this workoutEquipment needed:1 heavy kettlebell (recommend20-36kg)1 lighter kettlebell (10-16kg)M A S T E R T H E K E T T L E B E L L

Stabilize& HingeMASTER THE KETTLEBELL This workout includes a number offundamental kettlebell skills, including: the Kettlebell Chopthe Suitcase Carry& two Deadlift variationsThese are essential to learn & theytranslate well to every day activities likecarrying groceries or picking up heavyobjects Plus, they will make all of your futurekettlebell training so much stronger! Workout Goals:develop a strong hip hinge movementpattern increase the capacity of your hipextensionmaster kettlebell skills that build a strong& stable hip hingeWatch the Stabilize & Hingebreakdown video here:Training Benefits:Superset A: Mobility WorkCool Down Superset B: Movement PrepSuperset C: Kettlebell Strength Superset D: Kettlebell Strength Supersets in this workout:before you get moving, hereare a few tips for this workoutEquipment needed:1 heavy kettlebell (recommend20-36kg)1 lighter kettlebell (10-16kg)

Stabilize& HingeMASTER THE KETTLEBELL This workout includes a number offundamental kettlebell skills, including: the Kettlebell Chopthe Suitcase Carry& two Deadlift variationsThese are essential to learn & theytranslate well to every day activities likecarrying groceries or picking up heavyobjects Plus, they will make all of your futurekettlebell training so much stronger! Workout Goals:develop a strong hip hinge movementpattern increase the capacity of your hipextensionmaster kettlebell skills that build a strong& stable hip hingeWatch the Stabilize & Hingebreakdown video here:Training Benefits:Superset A: Mobility WorkCool Down Superset B: Movement PrepSuperset C: Kettlebell Strength Superset D: Kettlebell Strength Supersets in this workout:before you get moving, hereare a few tips for this workoutEquipment needed:1 heavy kettlebell (recommend20-36kg)1 lighter kettlebell (10-16kg)

Take time to watch all ofthe tutorial videos so you’refamiliar with the exercises,and the technique behindthem, before you try theworkoutCome back to an exercisetutorial whenever youneed to remind yourselfof the details. Especially ifyou’re a beginnerkettlebell studentThe following 3 pageshave the links to alltutorial videos in thisworkoutand practice, practice, practice! Familiariaze Yourself withthe KB Deadlift:workout tips:So make yourself a bowl of popcorn and enjoy! Stabilize & Hinge Exercise Tutorials: Superset A:Scap CARsQuadrupedHip CARsShoulderCARs w/ T-SpineRotationKB Armbar*click the name of each exercise to open the tutorial

Take time to watch all ofthe tutorial videos so you’refamiliar with the exercises,and the technique behindthem, before you try theworkoutCome back to an exercisetutorial whenever youneed to remind yourselfof the details. Especially ifyou’re a beginnerkettlebell studentThe following 3 pageshave the links to alltutorial videos in thisworkoutand practice, practice, practice! Familiariaze Yourself withthe KB Deadlift:workout tips:So make yourself a bowl of popcorn and enjoy! Stabilize & Hinge Exercise Tutorials: Superset A:Scap CARsQuadrupedHip CARsShoulderCARs w/ T-SpineRotationKB Armbar*click the name of each exercise to open the tutorial

Take time to watch all ofthe tutorial videos so you’refamiliar with the exercises,and the technique behindthem, before you try theworkoutCome back to an exercisetutorial whenever youneed to remind yourselfof the details. Especially ifyou’re a beginnerkettlebell studentThe following 3 pageshave the links to alltutorial videos in thisworkoutand practice, practice, practice! Familiariaze Yourself withthe KB Deadlift:workout tips:So make yourself a bowl of popcorn and enjoy! Stabilize & Hinge Exercise Tutorials: Superset A:Scap CARsQuadrupedHip CARsShoulderCARs w/ T-SpineRotationKB Armbar*click the name of each exercise to open the tutorial

KB ArmbarSuperset B:Bent LegElbow PlankKettlebellChopAdductionDeadbugSuitcaseIsometricSuperset C:KettlebellDeadliftSuitcaseCarrySuperset D:Split StanceDeadliftHipExtensionw/KneeHinges Cooldown:World'sGreatestStretch Now, let's get into it! Superset A Details:Superset A = one set of active mobilityto prepare your body for the dynamicmovement to comePerform each exercise in the aboveorderTake minimal rest between exercises90sec of rest before moving on toSuperset B *ES = each side, ED = each directionScap CARs5EDQuadruped Hip CARs3ESShoulder CARs w/ T-Spine Rotation2ESKB Armbar45sec ES

KB ArmbarSuperset B:Bent LegElbow PlankKettlebellChopAdductionDeadbugSuitcaseIsometricSuperset C:KettlebellDeadliftSuitcaseCarrySuperset D:Split StanceDeadliftHipExtensionw/KneeHinges Cooldown:World'sGreatestStretch Now, let's get into it! Superset A Details:Superset A = one set of active mobilityto prepare your body for the dynamicmovement to comePerform each exercise in the aboveorderTake minimal rest between exercises90sec of rest before moving on toSuperset B *ES = each side, ED = each directionScap CARs5EDQuadruped Hip CARs3ESShoulder CARs w/ T-Spine Rotation2ESKB Armbar45sec ES

KB ArmbarSuperset B:Bent LegElbow PlankKettlebellChopAdductionDeadbugSuitcaseIsometricSuperset C:KettlebellDeadliftSuitcaseCarrySuperset D:Split StanceDeadliftHipExtensionw/KneeHinges Cooldown:World'sGreatestStretch Now, let's get into it! Superset A Details:Superset A = one set of active mobilityto prepare your body for the dynamicmovement to comePerform each exercise in the aboveorderTake minimal rest between exercises90sec of rest before moving on toSuperset B *ES = each side, ED = each directionScap CARs5EDQuadruped Hip CARs3ESShoulder CARs w/ T-Spine Rotation2ESKB Armbar45sec ES

Superset B Details:*ES = each sideBent Leg Elbow Plank45secKettlebell Chop10ESAdduction Deadbug45secSuitcase Isometric30sec ESSuperset B = 2 sets of 4 exercises thatfocus on abdominal engagementPerform all 4 exercises in above order Take 60sec rest between each set 90sec of rest before moving on toSuperset C Superset C Details:*ES = each sideKettlebell Deadliftx12Suitcase Carry60sec ESSuperset C = 3 sets of a strength circuitthat focuses on the hinge pattern &anti-rotationPerform both exercises to completeone set60sec rest between each setPerform 3 full sets90sec of rest before moving on toSuperset DSuperset D Details:Split StanceDeadlift10ESHip Extensionw/Knee Hinges5ESSuperset D = 3 sets of the split-stancedeadlift & a hip extension drill totarget your hamstrings and glutes evenmorePerform both exercises to completeone set90sec rest between each setPerform 3 sets60sec of rest before moving on tothe Cooldown *ES = each side

Superset B Details:*ES = each sideBent Leg Elbow Plank45secKettlebell Chop10ESAdduction Deadbug45secSuitcase Isometric30sec ESSuperset B = 2 sets of 4 exercises thatfocus on abdominal engagementPerform all 4 exercises in above order Take 60sec rest between each set 90sec of rest before moving on toSuperset C Superset C Details:*ES = each sideKettlebell Deadliftx12Suitcase Carry60sec ESSuperset C = 3 sets of a strength circuitthat focuses on the hinge pattern &anti-rotationPerform both exercises to completeone set60sec rest between each setPerform 3 full sets90sec of rest before moving on toSuperset DSuperset D Details:Split StanceDeadlift10ESHip Extensionw/Knee Hinges5ESSuperset D = 3 sets of the split-stancedeadlift & a hip extension drill totarget your hamstrings and glutes evenmorePerform both exercises to completeone set90sec rest between each setPerform 3 sets60sec of rest before moving on tothe Cooldown *ES = each side

Superset B Details:*ES = each sideBent Leg Elbow Plank45secKettlebell Chop10ESAdduction Deadbug45secSuitcase Isometric30sec ESSuperset B = 2 sets of 4 exercises thatfocus on abdominal engagementPerform all 4 exercises in above order Take 60sec rest between each set 90sec of rest before moving on toSuperset C Superset C Details:*ES = each sideKettlebell Deadliftx12Suitcase Carry60sec ESSuperset C = 3 sets of a strength circuitthat focuses on the hinge pattern &anti-rotationPerform both exercises to completeone set60sec rest between each setPerform 3 full sets90sec of rest before moving on toSuperset DSuperset D Details:Split StanceDeadlift10ESHip Extensionw/Knee Hinges5ESSuperset D = 3 sets of the split-stancedeadlift & a hip extension drill totarget your hamstrings and glutes evenmorePerform both exercises to completeone set90sec rest between each setPerform 3 sets60sec of rest before moving on tothe Cooldown *ES = each side

Cooldown Details:Cooldown = 3 reps of a full bodymovement and stretching sequence tobegin recovery & connect with yourbreath Complete 3 reps of the fullsequence Move with your breath & goslowTake your time and feel free topause in positions for a fewrounds of breath if needed The World's GreatestStretch x3To follow along with Hallie and completethe entire Hinge & Stabilize workout, clickthe video below Workout with Me!You just completed the Hinge& Stabilize workout -awesome job!Remember to use yourWorkout Tracker PDF tonotate your reps, weights, andstats so you can track yourprogress over the next monthAnd use the MTK CalendarPDF to help hold youaccountable to the program’sschedule over the next month- and on! Make sure tohydrate & celebrate!

Cooldown Details:Cooldown = 3 reps of a full bodymovement and stretching sequence tobegin recovery & connect with yourbreath Complete 3 reps of the fullsequence Move with your breath & goslowTake your time and feel free topause in positions for a fewrounds of breath if needed The World's GreatestStretch x3To follow along with Hallie and completethe entire Hinge & Stabilize workout, clickthe video below Workout with Me!You just completed the Hinge& Stabilize workout -awesome job!Remember to use yourWorkout Tracker PDF tonotate your reps, weights, andstats so you can track yourprogress over the next monthAnd use the MTK CalendarPDF to help hold youaccountable to the program’sschedule over the next month- and on! Make sure tohydrate & celebrate!

Cooldown Details:Cooldown = 3 reps of a full bodymovement and stretching sequence tobegin recovery & connect with yourbreath Complete 3 reps of the fullsequence Move with your breath & goslowTake your time and feel free topause in positions for a fewrounds of breath if needed The World's GreatestStretch x3To follow along with Hallie and completethe entire Hinge & Stabilize workout, clickthe video below Workout with Me!You just completed the Hinge& Stabilize workout -awesome job!Remember to use yourWorkout Tracker PDF tonotate your reps, weights, andstats so you can track yourprogress over the next monthAnd use the MTK CalendarPDF to help hold youaccountable to the program’sschedule over the next month- and on! Make sure tohydrate & celebrate!

All Aboutthe TGUWorkout Goals:increase your shoulder flexion rangeof motionincrease the strength of youroverhead press safely load your overhead positionwith a kettlebellWatch the TGU breakdown video:This workout includes a number offundamental kettlebell skills including: the Overhead Isometricthe Tripod Press& two partial Get Up drills The TGU is an essential skill thatrequires a lot of coordination andmoves your body through all 3 planes ofmotionTaking the time to set this strongfoundation of your overhead capacitywill make progressing to advanced skillslike the snatch much easier Training Benefits:Superset A: Mobility WorkCool Down on your ownSuperset B: Movement PrepSuperset C: Kettlebell Strength Finisher: TGUs for timeSupersets in this workout:Superset D: Kettlebell Strength before you get moving, hereare a few tips for this workoutEquipment you will need for thisTGU workout:1 moderate to heavy kettlebell(recommend 14-20kg)1 lighter kettlebell (8-14kg)M A S T E R T H E K E T T L E B E L L

All Aboutthe TGUWorkout Goals:increase your shoulder flexion rangeof motionincrease the strength of youroverhead press safely load your overhead positionwith a kettlebellWatch the TGU breakdown video:This workout includes a number offundamental kettlebell skills including: the Overhead Isometricthe Tripod Press& two partial Get Up drills The TGU is an essential skill thatrequires a lot of coordination andmoves your body through all 3 planes ofmotionTaking the time to set this strongfoundation of your overhead capacitywill make progressing to advanced skillslike the snatch much easier Training Benefits:Superset A: Mobility WorkCool Down on your ownSuperset B: Movement PrepSuperset C: Kettlebell Strength Finisher: TGUs for timeSupersets in this workout:Superset D: Kettlebell Strength before you get moving, hereare a few tips for this workoutEquipment you will need for thisTGU workout:1 moderate to heavy kettlebell(recommend 14-20kg)1 lighter kettlebell (8-14kg)M A S T E R T H E K E T T L E B E L L

All Aboutthe TGUWorkout Goals:increase your shoulder flexion rangeof motionincrease the strength of youroverhead press safely load your overhead positionwith a kettlebellWatch the TGU breakdown video:This workout includes a number offundamental kettlebell skills including: the Overhead Isometricthe Tripod Press& two partial Get Up drills The TGU is an essential skill thatrequires a lot of coordination andmoves your body through all 3 planes ofmotionTaking the time to set this strongfoundation of your overhead capacitywill make progressing to advanced skillslike the snatch much easier Training Benefits:Superset A: Mobility WorkCool Down on your ownSuperset B: Movement PrepSuperset C: Kettlebell Strength Finisher: TGUs for timeSupersets in this workout:Superset D: Kettlebell Strength before you get moving, hereare a few tips for this workoutEquipment you will need for thisTGU workout:1 moderate to heavy kettlebell(recommend 14-20kg)1 lighter kettlebell (8-14kg)M A S T E R T H E K E T T L E B E L L

and practice, practice, practice! Familiariaze Yourself withthe TGU:workout tips:Watch all of the tutorialvideos so you are familiarwith the exercises, and thetechnique behind them,before you try the workoutRemember you can alwayscome back to the exercisetutorial to remind yourselfof the details, especially ifyou are a beginnerkettlebell studentThe following 3 pages havethe links to all of thetutorial videos in thisworkoutSo make yourself a bowl of popcorn and enjoy! All About the TGU Exercise Tutorials: Superset A:*click the name of each exercise to open the tutorialSegmentedCat/CowStandingHip CARsShoulderCARs

and practice, practice, practice! Familiariaze Yourself withthe TGU:workout tips:Watch all of the tutorialvideos so you are familiarwith the exercises, and thetechnique behind them,before you try the workoutRemember you can alwayscome back to the exercisetutorial to remind yourselfof the details, especially ifyou are a beginnerkettlebell studentThe following 3 pages havethe links to all of thetutorial videos in thisworkoutSo make yourself a bowl of popcorn and enjoy! All About the TGU Exercise Tutorials: Superset A:*click the name of each exercise to open the tutorialSegmentedCat/CowStandingHip CARsShoulderCARs

and practice, practice, practice! Familiariaze Yourself withthe TGU:workout tips:Watch all of the tutorialvideos so you are familiarwith the exercises, and thetechnique behind them,before you try the workoutRemember you can alwayscome back to the exercisetutorial to remind yourselfof the details, especially ifyou are a beginnerkettlebell studentThe following 3 pages havethe links to all of thetutorial videos in thisworkoutSo make yourself a bowl of popcorn and enjoy! All About the TGU Exercise Tutorials: Superset A:*click the name of each exercise to open the tutorialSegmentedCat/CowStandingHip CARsShoulderCARs

Superset B:Superset C:ShoulderFlexion IsoSit-Thru LiftOffsWaveUnloadOverheadIsometricKB RackedShinboxTripodPressSuperset D:Finisher:Partial TGUDrill #1Lateral Ape -low hipTGU - FullSequenceNow, let's get into it! Superset A Details:Superset A = one set of active mobilityto prepare your body for the dynamicmovement to comePerform each exercise in the aboveorderTake minimal rest between exercises60sec of rest before moving on toSuperset B SegmentedCat/Cow x5 repsShoulder CARs x3 reps ESStanding Hip CARsx3 reps ES*ES = each side

Superset B:Superset C:ShoulderFlexion IsoSit-Thru LiftOffsWaveUnloadOverheadIsometricKB RackedShinboxTripodPressSuperset D:Finisher:Partial TGUDrill #1Lateral Ape -low hipTGU - FullSequenceNow, let's get into it! Superset A Details:Superset A = one set of active mobilityto prepare your body for the dynamicmovement to comePerform each exercise in the aboveorderTake minimal rest between exercises60sec of rest before moving on toSuperset B SegmentedCat/Cow x5 repsShoulder CARs x3 reps ESStanding Hip CARsx3 reps ES*ES = each side

Superset B:Superset C:ShoulderFlexion IsoSit-Thru LiftOffsWaveUnloadOverheadIsometricKB RackedShinboxTripodPressSuperset D:Finisher:Partial TGUDrill #1Lateral Ape -low hipTGU - FullSequenceNow, let's get into it! Superset A Details:Superset A = one set of active mobilityto prepare your body for the dynamicmovement to comePerform each exercise in the aboveorderTake minimal rest between exercises60sec of rest before moving on toSuperset B SegmentedCat/Cow x5 repsShoulder CARs x3 reps ESStanding Hip CARsx3 reps ES*ES = each side

Superset B Details:Superset B = 2 sets of a movement prepcircuit that focuses on shoulder flexion &abdominal compressionPerform all 3 exercises in above order Take 60sec rest between each set 90sec of rest before moving on toSuperset C *ES = each sideShoulder Flexion Iso20sec, x2 reps Sit-Thru Lift Offsx10 reps ES Wave Unload x4 repsSuperset C Details:Superset C = 2 sets of a strength circuitthat focuses on overhead pressing & latengagementPerform all 3 exercises in aboveorder60sec rest between each set90sec of rest before moving on toSuperset D*ES = each sideOverhead Isometric30sec ESKB Racked Shinboxx5ESTripod Pressx8ESSuperset D Details:Superset D = 3 sets of a TGU drill & alateral movement pattern that also usesvertical pushingPerform both exercises to completeone set60sec rest between each set 90sec of rest before moving on tothe Finisher*ES = each sidePartial TGU Drill #1x5ESLateral Ape - lowhipx5ES

Superset B Details:Superset B = 2 sets of a movement prepcircuit that focuses on shoulder flexion &abdominal compressionPerform all 3 exercises in above order Take 60sec rest between each set 90sec of rest before moving on toSuperset C *ES = each sideShoulder Flexion Iso20sec, x2 reps Sit-Thru Lift Offsx10 reps ES Wave Unload x4 repsSuperset C Details:Superset C = 2 sets of a strength circuitthat focuses on overhead pressing & latengagementPerform all 3 exercises in aboveorder60sec rest between each set90sec of rest before moving on toSuperset D*ES = each sideOverhead Isometric30sec ESKB Racked Shinboxx5ESTripod Pressx8ESSuperset D Details:Superset D = 3 sets of a TGU drill & alateral movement pattern that also usesvertical pushingPerform both exercises to completeone set60sec rest between each set 90sec of rest before moving on tothe Finisher*ES = each sidePartial TGU Drill #1x5ESLateral Ape - lowhipx5ES

Superset B Details:Superset B = 2 sets of a movement prepcircuit that focuses on shoulder flexion &abdominal compressionPerform all 3 exercises in above order Take 60sec rest between each set 90sec of rest before moving on toSuperset C *ES = each sideShoulder Flexion Iso20sec, x2 reps Sit-Thru Lift Offsx10 reps ES Wave Unload x4 repsSuperset C Details:Superset C = 2 sets of a strength circuitthat focuses on overhead pressing & latengagementPerform all 3 exercises in aboveorder60sec rest between each set90sec of rest before moving on toSuperset D*ES = each sideOverhead Isometric30sec ESKB Racked Shinboxx5ESTripod Pressx8ESSuperset D Details:Superset D = 3 sets of a TGU drill & alateral movement pattern that also usesvertical pushingPerform both exercises to completeone set60sec rest between each set 90sec of rest before moving on tothe Finisher*ES = each sidePartial TGU Drill #1x5ESLateral Ape - lowhipx5ES

Finisher Details:Finisher = 6 minutes of continuousTGU's, alternating sides(you can do this with or without akettlebell)Set a timer for 6min &perform the full TGUsequence, alternating sidesuntil the 6min is over Be aware of your fatigue,you might need to go reallylight or not use a KB at all To follow along with Hallie andcomplete the entire TGU workout,click the video below:Workout with Me!Cooldown on your own!TGU - Full Sequence6min, alt. sides*take note of how many reps youcomplete, seeing if you can add more thenext time you do this workoutYou just completed the All About the TGU workout - nicework!Remember to use yourWorkout Tracker PDF tonotate your reps, weights, andstats so you can track yourprogress over the next monthAnd use the MTK CalendarPDF to help hold youaccountable to the program’sschedule over the next month - and on! Make sure tohydrate & celebrate!

Finisher Details:Finisher = 6 minutes of continuousTGU's, alternating sides(you can do this with or without akettlebell)Set a timer for 6min &perform the full TGUsequence, alternating sidesuntil the 6min is over Be aware of your fatigue,you might need to go reallylight or not use a KB at all To follow along with Hallie andcomplete the entire TGU workout,click the video below:Workout with Me!Cooldown on your own!TGU - Full Sequence6min, alt. sides*take note of how many reps youcomplete, seeing if you can add more thenext time you do this workoutYou just completed the All About the TGU workout - nicework!Remember to use yourWorkout Tracker PDF tonotate your reps, weights, andstats so you can track yourprogress over the next monthAnd use the MTK CalendarPDF to help hold youaccountable to the program’sschedule over the next month - and on! Make sure tohydrate & celebrate!

Finisher Details:Finisher = 6 minutes of continuousTGU's, alternating sides(you can do this with or without akettlebell)Set a timer for 6min &perform the full TGUsequence, alternating sidesuntil the 6min is over Be aware of your fatigue,you might need to go reallylight or not use a KB at all To follow along with Hallie andcomplete the entire TGU workout,click the video below:Workout with Me!Cooldown on your own!TGU - Full Sequence6min, alt. sides*take note of how many reps youcomplete, seeing if you can add more thenext time you do this workoutYou just completed the All About the TGU workout - nicework!Remember to use yourWorkout Tracker PDF tonotate your reps, weights, andstats so you can track yourprogress over the next monthAnd use the MTK CalendarPDF to help hold youaccountable to the program’sschedule over the next month - and on! Make sure tohydrate & celebrate!

Now take some time toreflect on your progress:What was your big winover the entire program?Which movements do youfeel most confident withnow? Are there any KB skills thatyou need more clarificationon?What are your next goals? And how do you plan toachieve them?Book a complimentary 60minconsultation with Hallie to goover your goals & how youcan progress your training click here to book yourstoday!

Now take some time toreflect on your progress:What was your big winover the entire program?Which movements do youfeel most confident withnow? Are there any KB skills thatyou need more clarificationon?What are your next goals? And how do you plan toachieve them?Book a complimentary 60minconsultation with Hallie to goover your goals & how youcan progress your training click here to book yourstoday!