THE STRONG TABLE / TRAINING PROGRAMSAll adults · Mixed equipment · Intermediate

CONDITIONING & HYBRID / 2 DAYS PER WEEK / ABOUT 38 MINUTES

Kettlebell flow · controlled

Hip power + coordination

A flow combines familiar movements without setting down the bell, but flowing itself is not proven better than conventional sets. Prioritize clean hinges.

Schedule2 days each weekTypical sessionAbout 38 minutesEquipmentMixed equipmentStarting levelIntermediateIntended audienceAll adults

Your weekly sessions

SESSION 1 / Hinge and squat

Bell A

Hinge and squat

  1. Kettlebell swing — 4 × 10

    Gluteus maximus and hip stabilizers. Hinge sharply to drive the bell from the hips, keep arms relaxed and stop near chest height.

  2. Goblet squat — 3 × 8

    Quadriceps with glute support. Sit between the hips and stand through the whole foot.

  3. Suitcase carry — 3 × 30 sec/side

    Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.

  4. Pallof press — 2 × 10/side

    Abdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.

SESSION 2 / Flow practice

Bell B

Flow practice

  1. Kettlebell swing — 3 rounds × 8

    Gluteus maximus and hip stabilizers. Hinge sharply to drive the bell from the hips, keep arms relaxed and stop near chest height.

  2. Goblet squat — 3 rounds × 6

    Quadriceps with glute support. Sit between the hips and stand through the whole foot.

  3. Suitcase carry — 3 rounds × 20 m

    Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.

  4. Brisk walk intervals — 10 min easy

    Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.

How to progress

Start with separate sets. Connect swing, goblet squat and carry only once each pattern is consistent.

Recovery and weekly placement

Choose a load that permits grip control; stop when swing technique fades.

Continue building your plan

Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.

Open the training builderFind sport-specific trainingBrowse free recipesRead the evidence reviews

General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.

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