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Athletic for Life - Kettlebell Edition

Vital Hill Fit

Mobility, Functional Fitness, Functional Training, General Fitness
Coach
Xavier Malik

This program is designed to build strength, power, mobility, endurance, balance, and stamina... The main components required for lifelong athleticism and physical freedom!

With 3 kettlebell workouts and 1 mobility workout a week, this program is perfect for anyone looking to take their performance to the next level using kettlebells on their own time.

Get away from spending countless hours in the gym every week and get the best bang for your buck per workout session + more time to go out and enjoy the world!

Train functionally and prepare yourself for life.

Never let your body prevent you from making memories!

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Why This Program?
Throughout 8 weeks you'll learn and build upon new kettlebell training techniques, all centered around improving your day to day quality of life and overall physical freedom. You'll achieve: increased FUNCTIONAL FULL-BODY STRENGTH in all planes of motion, improved MOBILITY, JOINT INTEGRITY, and enhanced METABOLIC HEALTH.
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More Results in Less Time!
Kettlebells are your all-in-one solution for an incredible full-body workout, anywhere. No gym membership? No problem! Park, basement, mountaintop - you name it, kettlebells work wherever you decide to work. Build strength, improve conditioning, boost mobility, and have fun – all on your time and at the location of your choosing.
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Train Smarter
The program progresses through multiple beginner-friendly phases: Prioritizing movement quality before building up to even more demanding sessions. Strength & mobility gains begin with high quality movement first! Each workout is designed with a purpose and to prep you for the next.
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1 year access to the program!
Feel free to cycle through the program unlimited amount of times for 1 whole year! We get it life happens, you can start and stop at anytime.
Features
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Programming 4 days per week
Strength, stability, mobility, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Train Your Brain
Build mental toughness and discipline, promote neuroplasticity by learning new movements and achieve higher quality mind-muscle connections!
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Exercise Video Guidance
Instructional videos along with detailed movement cues to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Kettlebell | MALES 15-30% of your total bodyweight // Kettlebell | FEMALES 10-25% of your total bodyweight
Recommended
Jump Rope // Yoga Mat
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Sample Week
Week 1 of 8-week program
Sunday
Resistance Session #1.1

A

Low Impact Stationary Warmup

1 x 10:00

B1

Bird Dogs

1 x 15

B2

Cat Cow with Shoulder Rotation

1 x 15

B3

Shoulder CARs (Controlled Articular Rotations)

1 x 3

B4

Hip CARs (Controlled Articular Rotations)

1 x 3

C

Dead Stop Kettlebell Swings

3, 4, 5

D1

Kettlebell Goblet Clean To Press

7, 8, 10

D2

Kettlebell Goblet Barbarian Squat

5, 7, 9

E

Single Arm KB Bent Over Row (Staggered Stance)

3 x 5

F

Squated Kettlebell Curls

6, 8, 10

Tuesday
Resistance Session #1.2

A

Low Impact Stationary Warmup

1 x 10:00

B1

Bird Dogs

1 x 15

B2

Cat Cow with Shoulder Rotation

1 x 15

B3

Shoulder CARs (Controlled Articular Rotations)

1 x 3

B4

Hip CARs (Controlled Articular Rotations)

1 x 3

C1

Kettlebell Goblet Kickstand Squat to Pulse

3 x 10

C2

2 Hand Kettlebell Clean Thruster

3 x 10

D

Stiff Legged Kettlebell Deadlift

6, 8, 10

E

Kettlebell Low Windmill (Bent Leg/Knee)

2 x 5

F

Kettlebell Glute Bridge Crush Press

10, 12, 15

G

Kettlebell Deadman Halos to Sprawl Pushups

5, 4, 3

Thursday
Resistance Session #1.3

A

Low Impact Stationary Warmup

1 x 10:00

B1

Bird Dogs

1 x 15

B2

Cat Cow with Shoulder Rotation

1 x 15

B3

Shoulder CARs (Controlled Articular Rotations)

1 x 3

B4

Hip CARs (Controlled Articular Rotations)

1 x 3

C1

Kettlebell Horse Stance Squats

5, 8, 10

C2

Kettlebell Squat To Knee Raises

3 x 10

D

Kettlebell Offset Pushups

3 x 5

E

Kettlebell Coil Swings

6, 8, 10

F

Kettlebell Glute Bridge Pullovers

5, 8, 10

G

Kettlebell Quarter Turkish Get Up

2 x 3

Saturday
Kettlebell Mobility & Flexibility #1.1

A

Low Impact Stationary Warmup

1 x 15:00

B1

Kettlebell Weight Shift

2 x 10

B2

Prone Y T W

2 x 5

B3

Piriformis Pushup

2 x 10

B4

Cat Cow with Shoulder Rotation

2 x 10

B5

Elephant Walks

2 x 10

B6

Kettlebell Arm Bar Rotations

2 x 5

Coach
coach-avatar Xavier Malik

I'm fixated on helping others feel STRONG, CAPABLE, and PAIN-FREE. My #1 goal is to help you see yourself as a STRONG, RESILIENT, and PHYSICALLY FREE ADULT ATHLETE, we all have the capacity to move and feel like athletes! That's why I build my programs around longevity & performance, I TRAIN YOU to MOVE BETTER, so that physical limitations never hold you back from making memories. Train for life!

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Stop Guessing!

Stop guessing when it comes to your fitness training and start following a program! Let this 8 week kettlebell program take your physical freedom to the next level! Get #athleticforlife

Get Athletic for Life - Kettlebell Edition
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FAQs
Do I need experience with kettlebells to do this program?
NOPE! This is a very beginner friendly program and you will learn the techniques as you go through it in a simple manor.
How long are sessions?
Roughly 45-75 minutes. Workout times will be cut down based on how quickly you learn the movements & navigating the app
How many kettlebells do I need?
JUST ONE! MALES: I recommend a kettlebell at around 15-30% of your bodyweight. FEMALES: I recommend a kettlebell at around 10-25% of your bodyweight. LOWER % - beginners UPPER % - experienced In a perfect world you'd have 3. 1 Light - 1 Medium - 1 Heavy. But I wrote this program for people with 1
What if I miss a day?
You can start and stop the training program and toggle between days on the app. I recommend sticking to the 4-days per week plan for best results, but you'll be able to move entirely at your own pace, whatever that may be.
How long do I have access to the program?
1 full year! You can start and stop at any point, I get it, life can get in the way. However please keep in mind this program is built for the everyday busy individual to check off what needs to be done to better his or her physical fitness!
Athletic for Life - Kettlebell Edition