Kettlebell Foundation

Musico Sports Performance

Functional Training, Hockey, Functional Fitness, Youth Sports
Coach
PJ Musico

The Kettlebell Foundation program is just what you need to get started mastering all movements. With instructional and detailed demo videos you will be moving great and getting stronger week by week. You also have full access to me as a coach to help tweak or progress your training to make it more difficult or customized to your needs.

$49 / mo
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Train Anywhere
Whether its at home, outside, or at the gym. This program will cover everything that you need in a structured strength & conditioning program to become a well rounded athlete with just a kettlebell!
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Includes Mobility Routines
Mobility is often overlooked but super important to your overall health. In this program there is an added emphasis on hip health. We incorporate multiple stretches and mobility flows so that your body feels great week after week.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you accountable
Equipment
Required
Kettlebell / Medicine Ball / Band
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
KB Foundation Day 1

A1

Full Body Foam Roll

A2

Warm Up 1

2 x 10

B1

KB DL + Clean

4 x 8

B2

Squat Jump - 1

4 x 10

B3

KB Belly Press

4 x 10

C1

KB Goblet Split Squat

C2

KB Walkover Push Up

4 x 10

C3

TGU to Bridge

4 x 10

D

KB Swing - 1

5 x 0:30

Wednesday
KB Foundation Day 2

A1

Top Down Foam Roll

A2

Warm Up 2

2 x 10

B1

KB/DB Push Press

4 x 5

B2

KB Jump

4 x 5

B3

3 Way Plank

4 x 0:30

C1

SA KB SLDL

3 x 6

C2

KB Bent Over Row

4 x 10

C3

Suitcase Carry - 1

4 x 0:30

D

Squat Matrix

3 x 10

Friday
KB Foundation Day 3

A

Dynamic Warm Up 1

1 x 10

B1

Lateral KB/USB Clean

4 x 5

B2

Skater Hop

4 x 10

B3

KB DeadBug

4 x 10

C1

KB/DB Floor Press

4 x 10

C2

1/2 KN OH Press

4 x 10

D1

Bottoms Up KB Carry

4 x 30

D2

KB Halo

3 x 5

E

Long Lunge & Bear Crawl

3 x 30

Coach
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coach-avatar PJ Musico

Pro Goalie Coach & Strength Coach

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verified-athlete-avatar FOOD DUDE JOSH

Personal Trainer

Verified Athlete

"I use this program all the time for myself and I have even learned some things that I now teach to my clients!"

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When you join a team you’re getting more than programming, you’re joining an online community.

Kettlebell Foundation
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Kettlebell Foundation
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Kettlebell Foundation
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