{"product_id":"kettlebell-strength-program-prometheus-a-six-week-strength-program-that-can-be-done-with-a-single-kettlebell-paperback","title":"Kettlebell Strength Program Prometheus: A six-week strength program that can be done with a single kettlebell - Paperback","description":"\u003cp\u003eby \u003cb\u003eTaco Fleur\u003c\/b\u003e (Author)\u003c\/p\u003e\u003cp\u003e\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eA six-week kettlebell strength program\u003c\/strong\u003e that can be completed with a single kettlebell. The program is simple and based on three super-powerful kettlebell exercises that work the full-body.\u003c\/p\u003e\u003cp\u003eEverything you need to complete the workout and program is covered in this book, warm-ups, exercise descriptions, photos, how to adjust the program, alternative exercises, muscle priming, and even a bonus video of the workout so you can see how to execute the movements.\u003c\/p\u003e\u003cp\u003eIn Greek mythology, Prometheus is a Titan, who is credited with the creation of man from clay, and who defies the gods by stealing fire and giving it to humanity, an act that enabled progress and civilization. In our kettlebell world, Prometheus is going to be your progression in strength.\u003c\/p\u003e\u003cp\u003eThe book has photos of the exercises but as a bonus, you get access to a video so you can see the workout in action.\u003c\/p\u003e\u003cp\u003eThis kettlebell strength program is simple, simple as in just 3 exercises and 4 reps per set. Don't confuse that with easy.\u003c\/p\u003e\u003cp\u003eThe exercises were carefully chosen for the following reasons. The first goal was to keep the exercise selection to a bare minimum. Both the swing and jerk are a full-body exercise, the swings hit the full posterior chain and quads, the jerks hit the legs and arms, and the rows work the upper part of the back which is usually neglected in training. All this combined will require recruitment of just about every muscle in your body. \u003c\/p\u003e\u003cp\u003eNot only will you look better after 6 weeks, but you'll also feel like the incredible hulk and move like spiderman. In all seriousness, you will gain an incredible amount of strength if you stick to the program, you will move better, feel better, and have increased mobility, especially in the hips and overhead.\u003c\/p\u003eResults\u003cp\u003eSome of the results you can expect when completing this program correctly are, but not limited to: \u003c\/p\u003e\u003cul\u003e\n\u003cli\u003eIncrease of overall strength\u003c\/li\u003e\n\u003cli\u003eShoulder strength\u003c\/li\u003e\n\u003cli\u003eLeg strength\u003c\/li\u003e\n\u003cli\u003eCore strength\u003c\/li\u003e\n\u003cli\u003eHip strength\u003c\/li\u003e\n\u003cli\u003eArm strength\u003c\/li\u003e\n\u003cli\u003eCalf strength\u003c\/li\u003e\n\u003cli\u003eIncrease of overall flexibility\u003c\/li\u003e\n\u003cli\u003eShoulder stability\u003c\/li\u003e\n\u003cli\u003eOverall hypertrophy\u003c\/li\u003e\n\u003cli\u003eTriceps hypertrophy\u003c\/li\u003e\n\u003cli\u003eQuadriceps hypertrophy\u003c\/li\u003e\n\u003cli\u003eLatissimus hypertrophy\u003c\/li\u003e\n\u003cli\u003eDeltoids hypertrophy\u003c\/li\u003e\n\u003cli\u003eIncrease of self-confidence\u003c\/li\u003e\n\u003c\/ul\u003eTable of Contents\u003cul\u003e\n\u003cli\u003eAbout the author\u003c\/li\u003e\n\u003cli\u003eResults\u003c\/li\u003e\n\u003cli\u003eNumber of kettlebells required\u003c\/li\u003e\n\u003cli\u003eWhat weight to start with\u003c\/li\u003e\n\u003cli\u003eAlternative exercises\u003c\/li\u003e\n\u003cli\u003eWhy the rep range\u003c\/li\u003e\n\u003cli\u003eAdjust the program\u003c\/li\u003e\n\u003cli\u003eWarm-up\u003c\/li\u003e\n\u003cli\u003eMuscle priming routine\u003c\/li\u003e\n\u003cli\u003eWorkout\u003c\/li\u003e\n\u003cli\u003eFrequency\u003c\/li\u003e\n\u003cli\u003eProgression\u003c\/li\u003e\n\u003cli\u003eRest\u003c\/li\u003e\n\u003cli\u003eAccountability\u003c\/li\u003e\n\u003cli\u003eExercise selection\u003c\/li\u003e\n\u003cli\u003eKettlebell jerks\u003c\/li\u003e\n\u003cli\u003eBent-over dead rows\u003c\/li\u003e\n\u003cli\u003eKettlebell swings\u003c\/li\u003e\n\u003cli\u003eSingle arm swing\u003c\/li\u003e\n\u003cli\u003eDouble kettlebell\u003c\/li\u003e\n\u003cli\u003eSquat swing\u003c\/li\u003e\n\u003cli\u003eRacking\u003c\/li\u003e\n\u003cli\u003eBonus resources\u003c\/li\u003e\n\u003c\/ul\u003eAbout the author\u003cp\u003eMy name is Taco Fleur, and I'm a Russian Girevoy Sport Institute Kettlebell Coach, IKFF Certified Kettlebell Trainer, Kettlebell Level 1 + 2 Trainer, Kettlebell Science and Application, CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Programming Certificate, MMA Conditioning Level 1, MMA Fitness Level 1 + 2, Punchfit Trainer and Plyometrics Trainer Certified, with a purple belt in Brazilian Jiu Jitsu. Author on BoxRox and featured in 4 issues of the Iron Man magazine. I have owned and set-up 3 functional kettlebell gyms in Australia and Vietnam, and lived in the Netherlands, Australia, Vietnam and Thailand. I'm currently living in Spain.\u003c\/p\u003e\u003cdiv\u003e\n\u003cstrong\u003eNumber of Pages:\u003c\/strong\u003e 58\u003c\/div\u003e\u003cdiv\u003e\n\u003cstrong\u003eDimensions:\u003c\/strong\u003e 0.14 x 9 x 6 IN\u003c\/div\u003e\u003cdiv\u003e\n\u003cstrong\u003ePublication Date:\u003c\/strong\u003e July 13, 2019\u003c\/div\u003e","brand":"Books by splitShops","offers":[{"title":"Default Title","offer_id":47448105550002,"sku":"9781080311439","price":20.18,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0770\/3891\/1666\/files\/c0feed5c52b62a035679bbb85337d1c6.webp?v=1778749739","url":"https:\/\/box.dadyminds.org\/products\/kettlebell-strength-program-prometheus-a-six-week-strength-program-that-can-be-done-with-a-single-kettlebell-paperback","provider":"DADYMINDS BOX","version":"1.0","type":"link"}