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Strength & Shred
In this Four week single kettlebell program, we will be working on strength, hypertrophy, power & endurance.
You will learn how to master the kettlebell big six including the Turkish GetUp & the Snatc... Read More
Wlaminca Fitness
Kettlebell Training
305 kettlebell club
By Wlaminca Fitness
Wlaminca Fitness, 305 kettlebell club
Strength & Shred
25 On-Demand Videos
Strength & Shred
On-Demand
1
WEEK 1
Introduction - Welcome Video
On-Demand
Module 1 - Day 1 (Hinge•Squat•Push•Pull)
On-Demand
In this session, we dive into the half Get-Up, super sets & ladder sets. Training strength, Hypertrophy & endurance through the Hinge, Squat, Push & Pull movement patterns.
Module 2 - Decompression
On-Demand
This will be your decompression session, perfect for after every workout or after a long day of not moving much . Do as many as you can weekly .
Module 3 - Day 2 (Push•Pull•Lunge•Carry)
On-Demand
In this session, we dive into the Snatch, High Pulls & super sets. Training strength, Hypertrophy & endurance through the Push, pull, Lunge & Carry movement patterns.
Module 4 - Decompression
On-Demand
This will be your decompression session, perfect for after every workout or after a long day of not moving much . Do as many as you can weekly .
Module 5 - Day 3 (Hinge•Squat•Lunge•Carry)
On-Demand
In this session, we dive into Single Leg RDLs, Dead Stop Swings & Single Arm Swings. Training strength, Hypertrophy & endurance through the Hinge, Squat, Lunge & Carry movement patterns.
Module 6 - Joint Mobility
On-Demand
In this session we dive into gaining (ROM) range of motion on all of our main joints, starting with the ankles all the way up to our neck .
Do at least once weekly or more if a certain joint is bothering you .
2
week 2
Module 7 - Day 4 (Hinge•Squat•Push•Pull)
On-Demand
In this session, we dive into the next step of the Get-Up going to Half Kneeling, Split Stance Rows, Gunslingers & EMOMs. Training strength, Hypertrophy & endurance through the Hinge, Squat, Push & Pull movement patterns.
Module 8 - Decompression
On-Demand
This will be your decompression session, perfect for after every workout or after a long day of not moving much . Do as many as you can weekly .
Module 9 - Day 5 (Push•Pull•Lunge•Carry)
On-Demand
In this session, we dive into the Half Kneeling Windmills, Tactical Cleans & ladder sets. Training strength, Hypertrophy & endurance through the Push, Pull, Lunge & Carry movement patterns.
Module 10 - Decompression
On-Demand
This will be your decompression session, perfect for after every workout or after a long day of not moving much . Do as many as you can weekly .
Module 11 - Day 6 (Hinge•Squat•Lunge•Carry)
On-Demand
In this session, we dive into Single Arm Dead Stop Swings, Pulse Squats & a 3 exercise ladder.
Training strength, Hypertrophy & endurance through the Hinge, Squat, Lunge & Carry movement patterns.
Module 12 - Joint Mobility
On-Demand
In this session we dive into gaining (ROM) range of motion on all of our main joints, starting with the ankles all the way up to our neck .
Do at least once weekly or more if a certain joint is bothering you .
3
WEEK 3
Module 13 - Day 7(Hinge•Squat•Push•Pull)
On-Demand
In this session, we dive into the full Turkish Get Up, Suitcase Rows/Deadlifts & Rotational Presses.
Training strength, Hypertrophy & endurance through the Hinge, Squat, Push & Pull movement patterns.
Module 14 - Decompression
On-Demand
This will be your decompression session, perfect for after every workout or after a long day of not moving much . Do as many as you can weekly .
Module 15 - Day 8 (Push•Pull•Lunge•Carry)
On-Demand
In this session, we dive into Goblet Pulse Bridge Press, Bottom’s Up March & a Lunge/Press ladder.
Training strength, Hypertrophy & endurance through the Push, Pull, Lunge & Carry movement patterns.
Module 16 - Decompression
On-Demand
This will be your decompression session, perfect for after every workout or after a long day of not moving much . Do as many as you can weekly .
Module 17 - Day 9 (Hinge•Squat•Lunge•Carry)
On-Demand
In this session, we dive into Single Arm Dead Stop Cleans, Single Rack Single Leg Iso Holds & a single arm 3 exercise ladder.
Training strength, Hypertrophy & endurance through the Hinge, Squat, Lunge & Carry movement patterns.
Module 18 - Joint Mobility
On-Demand
In this session we dive into gaining (ROM) range of motion on all of our main joints, starting with the ankles all the way up to our neck .
Do at least once weekly or more if a certain joint is bothering you .
4
WEEK 4
Module 19 - Day 10 (Hinge•Squat•Push•Pull)
On-Demand
In this session, we dive into Reverse Turkish Get Up, Negative Press & Single Arm Swing EMOM.
Training strength, Hypertrophy & endurance through the Hinge, Squat, Push & Pull movement patterns.
Module 20 - Decompression
On-Demand
This will be your decompression session, perfect for after every workout or after a long day of not moving much . Do as many as you can weekly .
Module 21 - Day 11 (Push•Pull•Lunge•Carry)
On-Demand
In this session, we dive into the next step of the Get-Up going to Half Kneeling, Split Stance Rows, Gunslingers & EMOMs. Training strength, Hypertrophy & endurance through the Hinge, Squat, Push & Pull movement patterns.
Module 22 - Decompression
On-Demand
This will be your decompression session, perfect for after every workout or after a long day of not moving much . Do as many as you can weekly .
Module 23 - Day 12 (Hinge•Squat•Lunge•Carry)
On-Demand
In this session, we dive into everything we have learn mixing in negatives, iso holds& a 5 exercise complex EMOMs. Training strength, Hypertrophy & endurance through the Hinge, Squat, Lunge & Carry movement patterns.
Module 24 - Joint Mobility
On-Demand
In this session we dive into gaining (ROM) range of motion on all of our main joints, starting with the ankles all the way up to our neck .
Do at least once weekly or more if a certain joint is bothering you .
Meet Your Coaches
Wlaminca Fitness
Kettlebell Training
Making kettlebell training totally understandable🔔
Building strength, muscle, coordination, balance, mobility & posture through kettlebell training .
Full 305 Kettlebell Club calendar down below (Live Sessions)
Shop Kettlebells ⬇️
www.wlamincafitness.com
305 kettlebell club
By Wlaminca Fitness
At the 305 kettlebell club, we focus on the six foundational movement patterns we should all be training twice a week (Squat, Hinge, Push, Pull, Lunge, Carry)
With this, you’ll be able to improve your strength, balance, posture, fat loss, flexibility, mobility, cardio, muscle mass & stress levels
Indoors 1000 west avenue, Miami Beach (Prestige Miami Fitness Club) Mirador building
Outdoors 900 Ocean Drive, Miami Beach
(Lummus Park )
Who's This For
This is for someone trying to master the kettlebell big six & for someone that wants more structure to their workouts.
For someone trying to gain strength, endurance & muscle all while burning fat.
Utilize the kettlebell to it's full potential
Equipment
Required
3 KETTLEBELLS(Light
Medium
Heavy)
1 MAT
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