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Training Manual

Brook Benten

M.Ed, ACSM-HFS, RKC

F E A T U R I N G P R O F E S S I O N A L T R A I N E R

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Read all information before use.
Serious injury or fatality may occur.

This guide is intended to be used
with the accompanying DVD.

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Summary of Contents for Brook Benten

Page 1: ...nten M Ed ACSM HFS RKC F E AT U R I N G P R O F E S S I O N A L T R A I N E R K E T T L E B E L L Read all information before use Serious injury or fatality may occur This guide is intended to be used with the accompanying DVD ...

Page 2: ...ctor in relation to such participation and you agree to the terms of these Warnings and Disclaimers The models depicted in this program are well trained athletes and only you and your doctor can assess whether you are suited for the exercises and or diets depicted in the program e g you may have pre existing injuries or other condi tions that make the exercises or diets depicted inappropriate for ...

Page 3: ... The lighter end of that range is recommended for those who weight train erratically and the higher end of that range is for those who are seasoned in strength and power training If you intend on doing cardio kettlebell workouts exercises comprised of continuous movement for 20 minutes you may want to select a kettlebell slightly lighter than the recommendation above One of the great things about ...

Page 4: ...ell swings Practice this movement without a bell initially to learn the sensation A good training technique is to practice freestanding vertical leaping since a kettlebell swing recruits the same muscles and hip motion as a vertical leap the primary difference between these exercises is that the energy will be transferred to the bell instead of the body with a swing Allow your arms to simply be th...

Page 5: ...Finish KETTLEBELL Training Manual 1 Swing Start KETTLEBELL Training Manual 2 Alternating Swing Finish Start ...

Page 6: ...KETTLEBELL Training Manual 3 Basic Squat Finish Start KETTLEBELL Training Manual 4 Curvilinear Row Finish Start ...

Page 7: ...Finish KETTLEBELL Training Manual 5 Low Windmill Start KETTLEBELL Training Manual 6 High Windmill Finish Start ...

Page 8: ...KETTLEBELL Training Manual 7 Unilateral single arm Swing Finish Start Finish KETTLEBELL Training Manual 8 Upright Row Start ...

Page 9: ...KETTLEBELL Training Manual 9 Shoulder Press Finish Start KETTLEBELL Training Manual 10 Shoulder Press Advanced Finish Start ...

Page 10: ...KETTLEBELL Training Manual 11 Figure Eights Lunge Start A B C Finish KETTLEBELL Training Manual 12 Figure Eights Lunge D E ...

Page 11: ...KETTLEBELL Training Manual 13 Figure Eights Squat Start A B C KETTLEBELL Training Manual 14 Figure Eights Squat D E Finish ...

Page 12: ...KETTLEBELL Training Manual 15 HALO Start KETTLEBELL Training Manual 16 HALO Finish ...

Page 13: ...KETTLEBELL Training Manual 17 Rack Start KETTLEBELL Training Manual 18 Rack Finish ...

Page 14: ...KETTLEBELL Training Manual 19 Turkish Getup Start A B KETTLEBELL Training Manual 20 Turkish Getup C D ...

Page 15: ...KETTLEBELL Training Manual 21 Turkish Getup E F KETTLEBELL Training Manual 22 Turkish Getup G H ...

Page 16: ...KETTLEBELL Training Manual 23 Turkish Getup I J KETTLEBELL Training Manual 24 Turkish Getup Finish K L ...

Page 17: ...mechanical including photocopying recording or any other information storage and retrieval system without the written permission of GoFit LLC Develop a well rounded fitness plan with companion products and instructional content from GoFit Shop select retailers worldwide or visit us at www gofit net to find your total home fitness solution ...

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