EVOLVE Strength & Shred

EVOLVE by esme

Coach
Esme Hovekamp

1st block of the EVOLVE Strength Team : Strength and Shred series. This series is 1x per week and 45-60 mins, so designed for the busy athlete who needs to get a full program done with time taken into consideration. This is great for someone new to strength, just learning kettlebells, or if you need to add a strength day to your current workout calendar.

This block will introduce new kettlebell skills, build strength and end with a finisher that will leave you conditioned.

The next series will be 2x per week and leveled up so get in and get started now!

You will need 2 kettlebells, a lighter press weight and a heavier bell that you can swing.

Features
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Direct access to Coach Esme
Feedback provided on all workouts where questions and videos were provided for coaches review.
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Programming 1 day per week
Each program will have an activation, Skill/Power, Strength and Finisher (conditioning)
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Demo Videos Provided in App
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Workout provided in the app where you can get everything you need at once glance and track progress!
Equipment
Required
Kettlebell
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Sample Week
Week 1 of 4-week program
Sunday
EVOLVE Strength & Shred WK 1

Activation

A

EVOLVE KB Warm UP

1 Round: (10 reps of each or about 20 seconds of each movement) Prone Neck Series Wrist Circles Cat/Cow Abductor Stretch Single Leg Glute Bridge Prying Goblet Squat (light KB) Tall Kneeling Halo 1/2 Kneeling Windmill 1/2 Kneeling Iso Hold 10 Calf Raises (2x each side)

B

Single Arm KB Swing

2 x 5

Strength/Power

C

Split Stance Strength Circuit (LV1)

Split Stance Complex 2 Rounds (Right & Left = 1 Round) 5 Single Arm Deadlifts 4 Single Arm Dead Cleans 3 Push Press 2 Squat Rest :30 seconds between rounds

D1

Kettlebell Goblet Squats

4 x 8

D2

Kettlebell Swings

4 x 8

D3

KB Push Press + Eccentric Tempo

4 x 8

Circuit

E

EMOM 8 Mins (EVERY MINUTE ON THE MINUTE- complete each movement and rest the remainder of the minute. You want 20-15 seconds rest minimum) Odd Minutes: (1,3,5 & 7) 8 Goblet Reverse Lunges 4 Single Arm Thrusters (Right Arm) Even Minutes: (2,4,6 & 8) 8 Goblet Reverse Lunges 4 Single Arm Thrusters (Left Arm) Light weight, we are moving fast here.

Coach
coach-avatar Esme Hovekamp

Certified Kettlebell & Olympic Weightlifting Coach RKCII DSPCC II USAW Weightlifting I KBCU Foundations

EVOLVE Strength & Shred