Kettlebell Strength 1.0
Ciaccia.co
Strength & Conditioning, Women's TrainingWant to get strong as an Ox, jacked like a Rabbit? Learn how to train with kettlebells safely, with proper technique? *If yes, our 12-week Kettlebell Strength program is made for you! *
Sam created this program so you will feel confident with your kettlebell technique as you continue to get strong!
With access to the 12-Week program, you will get:
- ** 3-4 Training sessions per week**
- **Instructional videos and coaching cues **
- Quantify your readiness level and strength progress as you power through each workout!
Mobility/Activation
A
Complete 3 rounds: 1. Quadruped (6-pt) x 5 breaths 2. 90-90 x 5 breaths 3. FFE SS Iso-hold (L1) x 30 sec.
B
KB 2-Hand Set Up
3 x 0:15
C1
KB Goblet Squat (heels elevated)
3 x 8
C2
KB BOR (3-pt)
3 x 10
C3
KB Deadlift (2-Handed)
3 x 10
D1
KB Goblet Squat FFE ISO-hold
3 x 0:15
D2
KB Z-Press
3 x 10
D3
Glute Bridge Marches
3 x 1:00
E1
KB Swing: Set Up ISO hold
3 x 60
E2
KB Squat Jumps -KT
3 x 10
F
HITT
0:15, 0:20, 0:30
Circuit
G
Complete 2 sets of each: - 1. 90-90 x 5 breaths (5 sec. exhalation) 2. Side Lying T x 5 reps per side
Mobility/Activation
A
Complete 3 Rounds: - 1. Side Plank (L1) x 30 sec. 2. 90-90 x 5 breaths 3. Side Lying "T" x 3 reps.
B
KB Assisted Dead Clean with ISO-hold
3 x 6
C1
KB x1 Military Press
3 x 8
C2
KB Deadlift (2-Handed)
3 x 10
C3
Plank (wall supported)
3 x 0:30
D1
KB x1 Chest Press
3 x 8
D2
Push Up
3 x 10
D3
KB Goblet Squat (heels elevated)
3 x 10
E
KBx1 Assisted Dead Clean-to-Racked ISO-hold
3 x 6
F
KB x1 Racked Carry
3 x 30
*BONUS Conditioning
G
Aerobic Capacity
Zone 2 Training: Complete 30 minutes of Work: Choose one of the following at a low intensity state: 70-75% of Max HR*. - 1. Running/Jogging/ Walking 2. Bike 3. Rower 4. Versa Climber 5. Ski Erg *Max HR = 220 - Age.
Recovery
H
Complete 2 Rounds: - 1. 90-90 Breathing x 7 breaths 2. Your favorite exercises to cool down with
Mobility/Activation
A
Complete 3 rounds: 1. Quadruped (6-pt) x 5 breaths 2. 90-90 x 5 breaths 3. FFE SS Iso-hold (L1) x 30 sec.
B
KB 2-Hand Set Up
3 x 0:05
C1
KB Deadlift (2-Handed)
3 x 8
C2
KB BOR (3-pt)
3 x 10
C3
KB Goblet Squat (heels elevated)
3 x 10
D1
Glute Bridge
3 x 10
D2
KB Z-Press
3 x 10
D3
KB Goblet Squat FFE ISO-hold
3 x 0:15
E1
KB Swing: Set Up ISO hold
3 x 60
E2
KB Squat Jumps -KT
3 x 10
F
HIIT
0:15, 0:20, 0:30
Recovery
G
Complete 2 sets of each: - 1. 90-90 x 5 breaths (5 sec. exhalation) 2. Side Lying T x 5 reps per side
Mobility/Activation
A
Complete 3 Rounds: - 1. Side Plank (L1) x 30 sec. 2. 90-90 x 5 breaths 3. Side Lying "T" x 3 reps.
B
KB Assisted Dead Clean with ISO-hold
3 x 6
C1
KB x2 Chest Press
3 x 8
C2
KB Deadlift (2-Handed)
3 x 10
C3
Plank (wall supported)
3 x 0:30
D1
KB BOR (3-pt)
3 x 8
D2
Push Up
3 x 10
D3
KB Goblet Squat (heels elevated)
3 x 10
E1
KBx1 Assisted Dead Clean-to-Racked ISO-hold
3 x 6
E2
KB x1 Racked Carry
3 x 0:30
*BONUS Conditioning
F
Aerobic Capacity
Complete 10 minutes of Work: Choose one of the following at a low intensity state: 70-75% of Max HR*. - 1. Running/Jogging/ Walking 2. Bike 3. Rower 4. Versa Climber 5. Ski Erg *Max HR = 220 - Age.
Recovery
G
Complete 2 Rounds: - 1. 90-90 Breathing x 7 breaths 2. Your favorite exercises to cool down with
Sam Ciaccia
Strength and Technique are Sam's specialties. As a Physician Assistant, her knowledge in Anatomy & Biomechanics allows her to dissect movement patterns to understand their underlying purpose. Also, as a certified Strength and Conditioning Specialist (CSCS) and StrongFirst Level 2 Instructor, Sam is nonetheless equipped to get you closer to crushing your goals!
Get high quality programming with proven results for less than $10/month!
Get Kettlebell Strength 1.0
Cordis Phillips
Wellness Coach, Dad, Chicago Bears Fan
Verified Athlete"Sam's program is understandable, stimulating, excellent and FUN! I also love the mobility aspect of it!"
Scott Seely
Striving for Balance
Verified Athlete"This program has improved my movement quality and I can feel my core again!"
Leah Zahner
Personal Trainer & Dog Mom
Verified Athlete"Worth every penny and drop of sweat! Signed up for strength gains and ended up with sharp KB technique, learned fresh cues for my clients and increased connection with my breath!"
