NDM Sports & Personal Training
Functional Fitness, Functional TrainingAre you a busy 40+ with responsibilities, want to be active 3 x per week? Use my Kettlebell weekly home/gym 3-month program with 30-40minute progressive sessions, a progressive bodyweight mobility&strength program of sessions, and a flexibility program of sessions.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
My Dynamic Warmup
1 x 5:00
B1
Goblet Squat
4 x 8
B2
single arm KB floor pull
4 x 5
C1
Single Leg RDL
4 x 3
C2
Push-Up
4 x 8
D1
Russian 2arm KB Swing
4 x 10
D2
Mcgill KB Bottoms up Carry
2 x 15
E1
Dr S McGill side plank w/rotations
2 x 5
E2
KB Halo
2 x 5
A
All-over mobility and activation routine
3 x 5:00
A
1/2 Turkish Get Up
Circuit
A
Spend 30s to 1min as needed on each exercise, go through once. Dont do any movements if causing pain. Ease gradually into each movement and breathe smoothly with just a small appropriate muscular discomfort from the good stretching Band shoulder circles Pectorals stretch - band behind head Hamstrings - one leg fully extended at a time band resting on foot hang or pull both arms Progression Add side roll Bodyweight on floor alternate side lat stretches from childs pose Adductor stretch each side from all fours Stood calf stretch or downward dog Half kneeling 90/90 deg quads stretch Lean forwards hip mobility On back glute stretch Windmill on side lying Cobra
