Amanda Hoffman - Fitness & Nutrition Coaching
KB Starter Pack is a 4-week kettlebell program where you will work to build a foundation of strength and skill.
Learn the "big six" KB movements, the squat, clean, press, swing, snatch, and Turkish get up.
All workouts + exercises include coaching videos and instructions so that you know exactly what to do when you show up to workout, and trust that you are doing exactly what you need to do to get stronger + leaner.
KB Starter Pack teaches you how to train better in less time.
Features1 sessions per week
Must use App app to view and log training
Program Training
Activation/Movement Prep
A
Complete prep as a circuit. Click the attached videos for demos and coaching. I recommend using a timer app. Complete 2 sets- Bodyweight squat x10 Resistance band row x10 Hardstyle forearm plank :30s
B1
Drop Hinge
3 x 5
B2
Assisted Dead Clean (cues)
3 x 5
B3
Goblet Clean - "how to" written cues
3 x 5
C1
Heels Elevated Goblet Squat - written cues
3 x 10
C2
Incline Push Up
3 x 8
D1
Goblet Split Squat Iso Hold
2 x 0:30
D2
Double Suitcase Carry
2 x 0:30
D3
Half Kneeling Chop with Band
2 x 8
E
Child's Pose
1 x 1:00
Movement Prep
A
Complete 2 sets- Dynamic downward dog :05s shift to plank hold :05s, for :45s total seconds *goal is to create tension through core Hinge with dowel x5 *use a broom or mop if you do not have access to a dowel Half kneeling thoracic rotation x3L/3R - hold each rep for 5 seconds - light bell
B1
Pogo Jumps
3 x 0:15
B2
Depth Jump (Landing Only)
3 x 3
B3
Assisted Dead Clean (cues)
3 x 5
C1
Kettlebell Deadlift - coaching
3 x 10
C2
Single Arm Push Press
3 x 5
D1
Assisted RDL - with coaching
2 x 8
D2
Single Arm Overhead March
2 x 0:30
A1
Swing Set Up - Written Cues
1 x 1
A2
Swing Set Up - How To
A3
How To: Set Up Turkish Get Up - explained
1 x 1
Movement Prep
B
Complete ONE set to activate: CORE: Tall plank saw :30s - strong core/glutes HINGE: Kettlebell deadlift with LIGHT bell x10 LATERAL: Lateral lunge with reach - hold light med ball or pretend to hold and reach forward, x5 per leg OVERHEAD: Supine corkscrew - light bell :30sL/:30sR
C1
Goblet March
2 x 0:30
C2
Turkish Get Up to Elbow-with shoe/block
2 x 5
C3
Turkish Get Up to Hand (with cues)
2 x 3
D1
Kettlebell Prep: Deadlift Drags
3 x 6
D2
Kettlebell Swing Hike Back Drill
3 x 6
D3
Turkish Get Up to Hand - with bell
3 x 3
E1
Alternating Lateral Squat with Goblet
2 x 8
E2
3 Point Row
2 x 10
F1
Half Kneeling Halo
2 x 5
F2
Short Lever Forearm Side Plank
2 x 0:20
F3
Beast Iso Hold
2 x 0:30
Previous Program Participant
Verified Athlete
""I had a few years of consistent strength training under my belt, a good foundation, including regular work with various coaches, but this program has really helped me to make some serious progress! I'm also pretty injury prone and for once in my life I made it through a program without needing PT!""
Previous Program Participant
Verified Athlete
""I would highly recommend the BBB program for anyone looking to improve upon their kettlebell skills and overall strength and athleticism. The programming was a great mix of strength and skills work and it pushed me outside of my comfort zone.""
