Kettlebell
AdvancedDosage recommandé
Séries
2-4
Reps
3-5 per side. Rest 60-120 s. Absolute technique priority
TIMER
REPOS
REPOS
DeltoïdeDroit de l'abdomen (Grand droit)Oblique externeQuadriceps fémoralGrand glutéal (Grand fessier)
ShouldersAbsThighsGlutes
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Execution
1
Lying on back, kettlebell held with arm extended toward the ceiling
2
Rise through 7 steps: floor, elbow, hand, bridge, knee, lunge, standing
3
Reverse each step with control to return to the floor
4
Eyes stay fixed on the kettlebell throughout the movement
