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Bells & Bands

Movement by Matt

Functional Training, Multi-sport

Coach

Matt Penny

Functional Strength - Kettlebells are the most versatile training tool out there. Use them to move up, down, left, right, forward, back, rotate, stabilize, mobilize, explode and so much more to build strength in all directions. Move like a human again!

Time Efficient - I know you're busy, and I know you don't have the time to spend 90 minutes in the gym, 7 days a week (who does?!). 45 minutes, 3-5x a week is all I need from you here. Maximize your time in the gym!

Learn Kettlebells - Kettlebells can be intimidating at first. But when taught the proper way, all of that goes out the window, and fast. This program is designed so you can learn on the fly and still get in great workouts while you learn.

Enjoyment - From my 10 years of training experience, I consistently return to the kettlebells as my favorite tool for its versatility and athletic development. If you're looking for a well-rounded kettlebell and band strength program, this is for you.

Each week will consist of 3 stregth training sessions and 2 conditioning sessions. Every session is designed to be completed in less than 45 minutes.

Coach Matt's Certifications: Functional Range Conditioning Mobility Specialist, Functional Range Assessment, Functional Range Strength Coach, Kinstretch, Onnit Kettlebell Specialist, Animal Flow Instructor

$26 / mo

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Develop Well-Rounded Strength

Improve your coordination by controlling the kettlebell in space while performing different movement paths. Kettlebell training enhances explosiveness and balance by using the different swing patterns and flows.

Master the Basics

Mastering the basics can't be overlooked even for the most seasoned athlete. I've been using kettlebells for 10 years and I am still benefiting from the basics. The weights get heavier and the form continues to improve

Train Anywhere, Anytime

All you need is a few kettlebells and a light to medium band. Start the workout from the Train Heroic app on your phone and get to work. This can be at the park, in the yard or at the gym. No excuses, just work!

Features

Access to coach Matt

You have direct messaging to both me and the entire Bells and Bands team

Programming 5 days per week

Get 3 full-body kettlebell strength training sessions + 2 conditioning sessions per week - Fresh programming every week!

Professional Video Guidance

Every exercise is accompanied by movement videos to ensure proper form. You'll know exactly how to perform them with confidence

Detailed, Expert Coach

A coach who will hold you accountable and provide the feedback you need to make meaningful progress and improve strength

Bells & Bands Team

Athletes love kettlebell training because it's the Swiss army knife of training tools and the band adds a great compliment for extra challenge & core

Delivered through TrainHeroic

Best in class app that makes training from anywhere easy and reliable

Equipment

Required

Kettlebells // Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Full Body Day 1

Joint Mobility

Main Joint CARs

3 Neck CARs 3 Scapula CARs 3 Shoulder CARs 3 Hip CARs 5 Spine Segmentations

Double Kettlebell Swing

3 x 15 @ 70 %

Hip Bridge Single Arm Press

3 x 8 @ 70 %

Glute Med Hip Bridge

3 x 10 @ 70 %

Split Jump

3 x 10

Kettlebell Beast Push Up

3 x 12 @ 70 %

Kettlebell Plank Pull Though

3 x 16 @ 70 %

Kettlebell Flow

This can be with a single kettlebell or a double kettlebell if you're using a single, alternate side each round Row, Clean & Squat 4 Rounds / 5 Full reps Rest as Needed

Recovery

Extra Credit: Mobility (lower)

6 Half Kneeling Banded Hip Extension Pulse (go slow and feel the stretch) 10 Pancake Stretches (explore the position and search for tightness) 10 Lunge w/Rotation

Tuesday

Conditioning - 5 Rounds for Time

Conditioning

Main Joint CARs

3 Neck CARs 3 Scapula CARs 3 Shoulder CARs 3 Hip CARs 5 Spine Segmentations 3 Knee CARs

5 Rounds For Time

10 Forward/10 Backward Beast Crawl 8ea Split Stance Thruster 20 Sprinter Sit Up 10 Standing Side Crunch 5 Rounds for Time - Prioritize Form

Wednesday

Full Body Day 2

Joint Mobility

Main Joint CARs

3 Neck CARs 3 Scapula CARs 3 Shoulder CARs 3 Hip CARs 5 Spine Segmentations

Kettlebell Bent Press

3 x 12 @ 70 %

Flow: Row, Swing & Clean

3 x 8 @ 70 %

Farmer's Carry

3 x 40

Alternating Kettlebell Row

3 x 10 @ 70 %

Kettlebell Thruster

3 x 8 @ 70 %

Kettlebell Rack Carry

3 x 40 @ 70 %

Kettlebell Flow

Clean to Cossack Squat 4 Rounds / 6 Full reps Rest as Needed

Recovery

Extra Credit: Mobility (upper)

5 Seated Jefferson Curl (weight optional <40% 1RM) 3 Shoulder Abduction Isometrics 5 Shoulder Flexion Thread The Needle (optional: 5 second isometric into the bench each rep) 3 Seated Spine CARs

Thursday

30-Minute Conditioning AMRAP

Conditioning

Main Joint CARs

3 Neck CARs 3 Scapula CARs 3 Shoulder CARs 3 Hip CARs 5 Spine Segmentations 3 Knee CARs

30 Minute AMRAP

10ea Half Kneeling Banded Rotation 10 Split Jump 10 Leg Lift to Toe Touch 10 Back Extension 20 Kettlebell Swings As Many Rounds As Possible in 30 Minutes - Log Rounds

Friday

Full Body Day 3

Joint Mobility

Main Joint CARs

3 Neck CARs 3 Scapula CARs 3 Shoulder CARs 3 Hip CARs 5 Spine Segmentations

Banded Beast Knee Extension

3 x 12

Kettlebell Rack Hold March

3 x 20 @ 70 %

Kettlebell Push Up

3 x 10

Split Stance Row

3 x 10 @ 70 %

Kettlebell Goblet Squat

3 x 8 @ 70 %

Tempo Rotational Sit Up

3 x 8

Kettlebell Flow

This can be with a single kettlebell or a double kettlebell if you're using a single, alternate side each round Clean to Alternating Lunge 4 Rounds / 5 Reps Each Leg Rest as Needed

Recovery

Extra Credit: Mobility (upper)

5 Seated Jefferson Curl (weight optional <40% 1RM) 3 Shoulder Abduction Isometrics 5 Shoulder Flexion Thread The Needle (optional: 5 second isometric into the bench each rep) 3 Seated Spine CARs

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