EKG: Evolution Kettlebell Groundwork

• 24 Step-by-Step Bodyweight & Kettlebell Training Tutorials
• 2 Levels of Bodyweight Exercises • 4 Levels of Kettlebell Exercises
• 6 Follow-Along Pre-Tests (Bodyweight & Kettlebell Workouts) • Over 2 Hours of Content
• Professionally Mixed Workout Music
• Perfect for MMA, Jiu Jitsu, & Combat Athletes

The Evolution Kettlebell Groundwork presents a new paradigm in kettlebell training. The program will help you build a repertoire of movement skills beyond the foundational lifts that are commonly taught in KB certifications. When you have mastered the basics and are left looking for something that will expose and destroy any weaknesses your previous training program left behind it is time to experience Evolution Kettlebell Groundwork!

The EKG is a comprehensive program that contains 24 step-by-step exercise tutorials and 6 Pre-Tests demonstrated in 3 separate follow-along workouts. Start by viewing all tutorials prior to beginning the Pre-Tests. Be sure to meet the score requirements of each bodyweight and kettlebell level before progressing.

BODYWEIGHT INSTRUCTIONALS

BW Level One Instructionais

•    Shinbox Switch w/Extension
•    Spinal Rock w/Extension
•    Single Leg Kick/Deadlift
•    Mountain Climber Sprawl

BW Level Two Instructionais

•    Quad Sprawl
•    Leg Thread
•    Leg Through
•    Spinal Rock to Deck Squat

KETTLEBELL INSTRUCTIONALS

KB Level One Instructional

•    Horn Shinbox Switch w/Extension
•    Pullover w/Hip Extension
•    Warrior Row
•    Mountain Climber Sprawl w/Deadlift

KB Level Two Instructional

•    Rack Shinbox Switch w/Extension
•    Pullover w/Hip Extension to Press
•    Alternating Single One Arm Deadlift / Warrior Row
•    KB Full Sprawl w/Squat Clean

KB Level Three Instructional

•    Rack Shinbox Switch to Seesaw Push Press
•    Pullover w/Hip Extension to Deck Squat to Press
•    Alternating 2 KB Warrior Row Deadlift
•    Quad Sprawl to Squat Clean

KB Level Four Instructional

•    Double Rack Shinbox Switch w/Extension to Push Press
•    Leg Thread to Deck Squat to Press
•    Double Single Leg KB Warrior Row / Deadlift
•    Quad Sprawl Leg Thru to Goblet Drop

BODYWEIGHT PRE-TEST 1 & 2

Pre-Test 1 includes Shinbox Switch w/Extension, Spinal Rock w/Hip Extension, Single Leg Kick/Deadlift & Mountain Climber Sprawl. The exercises will be performed in 20/10x8 interval format scoring the lowest of the 8 rounds for each drill. Adding the scored rounds provides the Pre-Test I score. A score of 24 is required to start training in KB Levels 1/2.

Pre-Test 2 includes the Quad Sprawl, Leg Thread, Sit Through & Deck Squat.The exercises will be performed in 20/10 x 8 interval format scoring the lowest of the 8 rounds for each drill. Adding the scored rounds provides the Pre-Test 2 score. A score of 20 on Pre-Test 2 and score of 55 KB Level 2 is required to start training in KB Levels 3/4.

KETTLEBELL PRE TEST 1 & 2

Each of the KB Level One drills performed by one demonstrator and each of the Level Two drills performed by another.The drills will be performed in a 90/30 x 3 circuit format. Each drill will be scored at the lowest of the three sets performed. A score of 65 KB Level One should be scored before moving on to KB Level Two. A score of 55 KB Level Two is a prerequisite of training KB Level Three along with a score of 20 on Pre-Test 2.

KETTLEBELL PRE TEST 3 & 4

Each of the KB Level Three drills performed by one demonstrator and each of the Level Four drills performed by another.The drills will be performed in a 90/30 x 3 circuit format. Each drill will be scored at the lowest of the three sets performed. A score of 45 KB Level Three should be scored before moving on to KB Level Four.