[22-068] UNILATERAL STRENGTH WITH A SINGLE KETTLEBELL
Channel: Dom McStraw
Date: 08/05/2022

Preparation
.
All 1:00 per side.
.
MG Glutes.
MG Sup Trap.
MG Hamstrings.
MG Quads.
Knight stretch on box.
. . .
Format
.
This simple couplet will test your unilateral strength. Hint* The heavier the KB, the more of a test and slower you’ll be.
. . .
The workout
.
A. 5:00 warm up.
B. 2:00 Assault bike @ 60 RPM.
C. 20:00 AMRAP or 4 - 5 rounds of;
15x SA KB Rus swing right.
10x SA KB Lateral Box Step ups right.
15x SA KB Rus swing left.
10x SA KB Lateral Box Step ups left.
D. 2:00 Assault bike @ 70 RPM (finisher).
. . .
At home version.
.
Swap out the KB for a ruck or sandbag.
If no Box for step ups, swap to a fwd & rev lunge pattern (see video).
Replace assault bike with skipping or another cardio piece.
.. . .
Advice & tips.
.
A light KB will not challenge you.
A heavy KB definitely will challenge you.
Select your weight based on how hard you want this session to be.
. . .
Post session
.
All 1:00 per side.
MG Glutes.
MG Lower back.
MG Hamstrings.
MG Quads.
. . .
.
.
.
.
.
. . .

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