Loaded Mobility — Kettlebell
Six weeks of slow kettlebell work and stretching, fifteen minutes at a time. Nothing swings, nothing jumps.
- Weeks
- 3 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
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Hamstrings · Quadriceps · Lower back · Chest · Glutes · Middle back · Shoulders
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
One light kettlebell and floor space. A mat if you have one — the floor works. Train 4 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Loaded Mobility — Kettlebell” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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