This is an excerpt from Kettlebell Training-2nd Edition by Steven Cotter.
Following are some sample training programs that address the common concerns of mobility, fat loss, muscular endurance, and strength and power development. You can follow each of the programs exactly; modify the weight, repetitions, sets, or duration of any exercise; or make up new programs. These sample workouts are to get you started so you have an idea of what to do in your workouts. With experience, you will have the knowledge and confidence to create some of your own training programs. The possibilities are limitless.
Sample Mobility Programs
This section describes six programs that focus on mobility. Two are for beginners, two are for intermediate exercisers, and two are for advanced exercisers. In each of these mobility programs, you have a combination of aerobic activity, joint mobility exercises, dynamic mobility exercises, and static stretches (see figures 10.1-10.6). Most of the movements are described in chapter 6; some movements appear in other chapters of this book as noted.