EVOLVE Strength & Shred
EVOLVE by esme
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.
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.
Esme Hovekamp
Certified Kettlebell & Olympic Weightlifting Coach RKCII DSPCC II USAW Weightlifting I KBCU Foundations