Kettlebell Strong - Lifelong Athlete Foundations
Vital Hill Performance
Mobility, Functional Fitness, Functional Training, General FitnessThis 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!
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
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
2 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
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
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
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!
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 Kettlebell Strong - Lifelong Athlete Foundations
