KB Academy: And Then There Were Two
Moment Physical Therapy & Performance
And Then There Were Two is taking your kettlebell training to next level by perfecting all the skills you have learned to this point now but with...two bells.
This 6-week program is going to take you on journey to improving your strength, mobility, endurance, and power.
We've seen what double bell work can do for our clients going from chronic pain to high level performance, we're excited to see what it can do for you!
We not only teach you how to perform the skills but we give provide you with a strong foundation so that you can move better and feel better during the process.
Every workout is structured so that you will warm up properly, improve your weakness, learn technical efficiency, and gain strength/power that you never had before.
Are you ready to take the next step?
And Then There Were...Two.
A1
Beast Crawl Hold
1 x 0:30
A2
SL Bridge
1 x 15
A3
Elevated Calf Raises
1 x 20
A4
Copenhagen Isometric Hold
1 x 0:20
B1
A March
3 x 10
B2
A Switch - Leg Only
3 x 5
B3
A Skip
3 x 0:10
B4
A Runs - Level 1
3 x 0:10
C1
Double Bell Triphasic Squats
3 x 3
C2
Dead Stop KB Swing
3 x 3
C3
NCM Jump
3 x 3
D1
Double Bell Dead Clean
3 x 3
D2
KB Swing Side to Side
3 x 3
D3
Lateral Bounds
3 x 5
E1
SA KB Floor Press
2 x 15
E2
Bent over Row
2 x 15
E3
Reverse Crunches
2 x 20
A1
Beast Crawl Forward/Backward
1 x 0:30
A2
SL Long Lever Bridge
1 x 15
A3
SL Bent Knee Calf Raises
1 x 25
A4
Copenhagen + March
1 x 15
B1
Alternating Split Stance Pogos
3 x 0:10
B2
Alternating Crossover Pogos
3 x 0:10
B3
Alternating Diagonal Pogos
3 x 0:10
B4
Shaloms
3 x 0:10
C1
Half Kneeling Inline Halos
2 x 3
C2
Front Heel Elevated Split Squat Isometric Hold
2 x 0:20
C3
TGU
2 x 1
C4
Continuous KB Swing
2 x 10
D
Double Bell Clean to Press to Squat
10 x 1
E
Straddle Sit Against Wall
1 x 2:00
A1
Push Up to Thoracic Rotation Reach
1 x 5
A2
Double Leg Pogos Side to Side
1 x 0:15
A3
Push Up to Thoracic Rotation to Downward Dog
1 x 5
A4
DL Pogos Front and Back
1 x 0:15
A5
Push Up to Opposite Toe Touch
1 x 5
A6
Rotational DL Pogos
1 x 0:15
B1
TGU Press Ladder
2 x 1
B2
Forward Tap
2 x 10
B3
Reverse Nordics
2 x 5
C1
Double Bell Clean to Strict Press Reps
6 x 3
C2
Double Bell Dead Stop Swings
6 x 3
C3
Double Bell Clean to Squat for Reps
6 x 3
C4
Double Bell Continuous Cleans
6 x 3
D1
90-90 Hip Lift with Breathing
1 x 1:00
D2
Foam Roller Rotations
1 x 15
D3
Weighted Arm Bar
1 x 0:30
Dr. Andy Chen
Doctor of Physical Therapist(DPT), StrongFirst Certified(SFG-1)
Dr. Kristi Fata
Doctor of Physical Therapy(DPT), Russian Kettlebell Certification(RKC)
The double bell program is hard but nothing easy will change you the way this will. This program is battle tested with hundreds of clients and we've seen what it can do for them. We're excited to see what it can do for you.
Get KB Academy: And Then There Were Two
Dr. Bryant White
Physical Therapist and Athletic Trainer
Verified Athlete"I've done a lot of programs, trained with a lot of different tools, and tried every single method in the game. This program really tested my limits but I've seen massive improvements in my jumps, strength numbers, endurance, and movements. I can't wait to take these skills into the clinic."
Isaac Thibault
Personal Trainer and Strength Coach
Verified Athlete"Prior to a year ago I had never touched a kettlebell. While training with Andy I learned not only how to properly use a kettlebell but how it can help all the other areas of my training as well. I got way stronger, faster, I could jump higher, and I was way more mobile than before."
Kevin Leung
Doctorate Student and Strength Coach
Verified Athlete"I really can't believe what the double bells have done for my strength in barbell training, my cardio, and my explosiveness. This program tested me but it was worth it to see all the progress I've made since the beginning of the program. I feel stronger and more mobile than ever."
