Kettlebell Foundations
Strength & ConditioningStrength is a skill.
This program was built around one goal: learn to move well, build strength, and earn the weight.
My programming combines kettlebell strength work with calisthenics, emphasizing proper technique, controlled progression, and quality movement over simply chasing heavier loads.
Kettlebell Foundations is the starting point. You’ll build the fundamental patterns through three training days:
Day 1: Squat, core, push-ups and presses
Day 2: Deadlift, carries, and progressions toward RDLs and pull-ups, with movement swaps available
Day 3: Progressive kettlebell skill work that builds toward a simple-and-sinister-style test
The goal isn't just to complete the workouts — it's to develop the skills that make you stronger.
1 sessions per week
Must use App app to view and log training
Program Training
A
Cat Cow
1 x 5
B
Prying Goblet Squat
2 x 20
C
Glute Bridge
3 x 10
D
KB Halo
2 x 5
E
Pogos
2 x 00:20
F
Goblet Squat
3 x 8
G
Half Kneeling KB Press
3 x 6
H
Push-Up
3 x 6
I
Plank
3 x 0:20
A
Tips Before You Begin
For Completion
B
How to Grip a Kettlebell
For Completion
C
Holding the Kettlebell in "The Rack" position
For Completion
A
Cat Cow
1 x 5
B
Prying Goblet Squat
2 x 20
C
Glute Bridge
3 x 10
D
KB Halo
2 x 5
E
Pogos
2 x 20
F
KB Deadlift
3 x 8
G
Single Arm KB Row
3 x 8
H
Suitcase Carry
2 x 20
I
Bird Dog
2 x 8
A
Cat Cow
1 x 5
B
Prying Goblet Squat
2 x 20
C
Glute Bridge
3 x 10
D
KB Halo
2 x 5
E
Pogos
2 x 20
F
Dead Stop Swing
5 x 5
G
Turkish-Get Up (Bodyweight)
3 x 3
