Loaded Mobility — Kettlebell
Six weeks of slow kettlebell work and stretching, fifteen minutes at a time. Nothing swings, nothing jumps.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 4
- Level
- Beginner
- Gear
- One light kettlebell and floor space. A mat if you have one — the floor works.
The sessions Four days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Hips
- Goblet Squat 3 × 8
- Single-Leg Deadlift 3 × 8 each
- World’s Greatest Stretch 2 × 30 sec each side
- Figure-Four Stretch 2 × 30 sec each side
Three seconds down, pause at the bottom, and use your elbows to push your knees out before you stand up.
Day 2 Back & Shoulders
- One-Arm Kettlebell Row 3 × 10 each
- Kettlebell Floor Press 3 × 10 each
- Chest Opener 2 × 30 sec
- Upper Back Reach 2 × 30 sec
- Cat–Cow 2 × 30 sec
Row to the stomach and let the shoulder blade travel. Press slowly enough that the bell never wobbles.
Day 3 Legs, Slowly
- Goblet Squat 3 × 10
- Walking Lunge 3 × 10 each
- Kneeling Hip Flexor Stretch 2 × 30 sec each side
- Seated Hamstring Stretch 2 × 30 sec each side
Lunge slowly enough to stop halfway down and come back up. No bell in the lunge — hands on your hips.
Day 4 Spine & Floor
- Single-Leg Deadlift 3 × 8 each
- One-Arm Kettlebell Press 3 × 8 each
- Lying Twist 2 × 30 sec each side
- Knees to Chest 2 × 30 sec
- Child’s Pose 2 × 45 sec
Swing the bell up to your shoulder first, then press from there. Stop the set if the lockout stops being straight.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
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