# Kettlebell Strength & Skill Path

Build functional strength and mobility using simple kettlebell movements.

## Kettlebell Foundations

You'll move through your first full-body session hitting every major muscle group — leaving you energized and ready to build something great.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Hip Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow

### Main Workout

- **Superset · 2 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 2 rounds**
  - Simple Squat Progression
  - Anti-Extension Progression

### Cool-Down

- 1 × 30s Child's Pose
- 1 × 30s Cobra Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 60s Savasana


## Skill Integration

You'll sharpen your body control with focused skill holds — quality reps, clean positions, and real progress you can feel.

### Warm-up

- 1 × 30s Wrist Circle
- 1 × 30s Wrist Forward and Back Bends
- 1 × 8 Scapular Push-Up

### Skill Work

- 1 × L-sit Progression _(progression — pick your level)_
- 1 × Support Progression _(progression — pick your level)_
- 1 × Handstand Progression _(progression — pick your level)_

### Cool-down

- 1 × 40s Wrist Flexibility Stretch
- 1 × 40s Kneeling Hip Flexor Stretch


## Rest Day

You'll move gently through your whole body, easing out any tightness from the week so far. Think of this as a reset — you'll feel looser and more relaxed by the end.

### Joint Circles & Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow
- 1 × 30s Torso Twist
- 1 × 8 World's Greatest Stretch

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Recovery

You'll ease into a gentle, flowing stretch session that leaves your whole body feeling open and refreshed — perfect for a recovery day.

### Joint Circles & Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow
- 1 × 40s World's Greatest Stretch

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Skill Practice

You'll practice wall handstands and hollow body holds — building real body control and balance, one quality rep at a time. Keep it focused and enjoy the process!

### Warm-up

- 1 × 40s Wrist Circle
- 1 × 30s Wrist Forward and Back Bends
- 1 × 8 Scapular Push-Up

### Skill Work

- 1 × Handstand Progression _(progression — pick your level)_
- 3 × 20s Bodyline Stability Drill
- 1 × L-sit Progression _(progression — pick your level)_

### Cool-down

- 1 × 40s Wrist Flexibility Stretch
- 1 × 40s Kneeling Hip Flexor Stretch


## Deep Mobility

You'll loosen up your hips and shoulders with a flowing, feel-good stretch session — leaving you more relaxed and moving more freely.

### Dynamic Warm-Up

- 1 × 10 Hip Circle
- 1 × 10 Arm Circle
- 1 × 10 Cat-Cow

### Dynamic Flow

- 1 × 8 World's Greatest Stretch
- 1 × 30s Crescent Lunge
- 1 × 30s Wide-Legged Forward Fold

### Static Holds

- 1 × 40s Half Pigeon
- 1 × 40s Reclined Twist
- 1 × 35s Shoulder Stretch (Cross-Body)
- 1 × 40s Child's Pose


## Strength & Stability

You'll power through a fast-moving circuit of squats, push-ups, and more — building total-body strength and leaving you feeling accomplished. Three rounds, real results!

### Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Arm Circle
- 1 × 8 Cat-Cow
- 1 × 6 Inchworm

### Main Workout

- **Superset · 3 rounds**
  - Simple Squat Progression
  - Pushup Progression
- **Superset · 3 rounds**
  - Row Progression
  - Anti-Extension Progression
- 1 × Hinge Progression _(progression — pick your level)_

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 30s Child's Pose


## Foundational Strength

You'll move through your first full-body session hitting every major muscle group — leaving you energized and ready to build something great.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Hip Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow

### Main Workout

- **Superset · 2 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 2 rounds**
  - Simple Squat Progression
  - Anti-Extension Progression

### Cool-Down

- 1 × 30s Child's Pose
- 1 × 30s Cobra Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 60s Savasana


## Strength Integration

You'll move through your first full-body session hitting every major muscle group — leaving you energized and ready to build something great.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Hip Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow

### Main Workout

- **Superset · 2 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 2 rounds**
  - Simple Squat Progression
  - Anti-Extension Progression

### Cool-Down

- 1 × 30s Child's Pose
- 1 × 30s Cobra Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 60s Savasana