Rehabilitation Redefined

Coach
Corey Southers

My 5-week Kettlebell Program consists of 5 workouts per week over the course of 5 weeks (25 unique workouts), designed for any skill level - although, yes, there are some more advanced movements for you to play around with through it all.


Each workout has 1-2 strength components and a cardio component designed to get your heart rate up and challenge you to move a little more quickly.


It was developed to be a very well-rounded program, challenging MANY different movement patterns and not overdoing any one pattern, and it will hopefully get you practicing some things that you may have never seen before!

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Varying weights of kettlebells - doubles would be helpful
sample week banner image
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

A

Turkish Get Up.

8 x 1

B

KB Goblet Squat.

6 x 8

10 minutes, as many rounds/reps as possible (AMRAP)

C

10 KB split press (5 each arm) 20 Single Arm KB Swing (10 each arm)

D

Farmer's Carry.

5 x 150

Monday
Week 1 Day 2

A

Double KB Rack Lunge

6 x 6

B

Half-Kneeling KB Halos.

6 x 6

15 minute alternating EMOM

C

**Alternate movements each minute (i.e. minute 1 = "A", minute 2 = "B", minute 3 = "C", minute 4 = "A", etc) A. 10 KB Snatch (5 each arm) B. :30 Double KB Hollow Hold C. 5 KB arm bar rolls each direction

Wednesday
Week 1 Day 4

A

KB Shotgun Press.

6 x 10

B

Double KB Clean

5 x 10

5 rounds for time

C

10 Double KB Lateral Lunge (5 each side) 100' Suitcase Carry (50' each arm)

D

Cross-body Deadlift.

5 x 5

Thursday
Week 1 Day 5

A

Front Rack Tall Kneel to Stand

6 x 6

B

Turkish Sit Up.

5 x 5

15 minute AMRAP

C

5 renegade row (1 left + 1 right = 1 rep) - see below 10 KB tater 10 lateral pull thru (5 each side) **Be careful on the renegade rows here, if you don't feel comfortable up one both handles, put one hand on the actual bell itself (under the handle) while you do your reps on the other side, then switch sides

Friday
Week 1 Day 6

A

KB Thruster

6 x 10

B

Single Arm Front Rack Carry.

5 x 150

3 x 4:00 AMRAP

C

**REST 2:00 BETWEEN EACH AMRAP HERE, THE GOAL IS TO MOVE A LITTLE QUICKER THAN NORMAL TO GET YOUR HEART RATE UP, AND THEN RECOVER DURING THAT 2:00 REST** 8 burpee KB deadlift 8 KB floor press

D

Bottoms Up Arm Bar Rotations.

5 x 3

5-Week Kettlebell Program