Swing Free Or Die Highlights

Swing Free Or Die Highlights

Swing Free Or Die Highlights

Check out what is in the Swing Free Or Die program!

SWING FREE OR DIE - Kettlebells & Bodyweight

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Kettlebell Safety

What Kettlebell Size Should I use?

Training Philosophy

Why Swing Free Or Die Is For You

Swing Free Or Die Program

Swing Free Kettlebell Program.pdf

Swing Free Or Die Highlights

Warm Ups

Swing Free or Die Warmup PDF.pdf

SAQ: Foot Speed Drills

Athletic Warm Up

Whole Lot of Lunges Warm Up

Kettlebell Pyramid Warm Up

Warm Up Bodyweight Movements

Spinning Sumo Squat

Lateral Lunges

Close Gate to Lunge

Open the Gate to 45 Degree Lunge

Backwards Lunge with a Twist

High Knee Hug to Lunge

Hip Flexor Stretch

Leg Sweep

Week 1 & 2 Exercises

Front Squats

Military Press

Renegade Rows

Ballistic Cleans

Bulgarian Split Squats

Pressing Turkish Get Up

Snatches2

Double KB Half Snatch

Double KB BOR (Bent Over Rows)

Double KB Push Press

Farmer’s Lunges

Week 3 & 4 Exercises

Step Back KB Overhead Lunges

Renegade Row with Push Up

Thruster (Squat and press)6

Ballistic Clean to Jump Back

Gorilla 🦍 Rows

Double KB Snatches

Racked KB Lunges

See-Saw Press

Week 5 & 6 Exercises

Armor Building Complex

Maker Complex

Snatch to Step Back Lunges

Hero Press

Devil’s Press

Gorilla 🦍 Cleans

Week 7 & 8 Exercises

Man Maker or WoMan Maker

KB Jump Split Squats

Short Cycle (Clean & Press)

Gorilla 🦍 Snatches

Post Workout Recovery

Full Body Stretch Routine