Part I
Become capable of going anywhere, anytime.Part II
Move well through the worldPart III
How you train for itPart IV
Keep movingPart V
The body at work
Part VI
Make it a practice
Part VII
Nutrition for endurance athletesPart VIII
Choose a challengePart IX
Running workoutsPart X
Running drillsPart XI
Swim workoutsPart XII
Swim drillsPart XIII
Cycling workoutsPart XIV
Kettlebell routinesPart XV
Kettlebell exercisesPart XVI
Yoga routinesPart XVII
Yoga posesPart XIV · Kettlebell routines
Structure held sideways. The windmill opens the hip and ribs laterally under a light bell, the Cossack squat takes that range under real load, and the suitcase carry refuses to let you bend toward the weight. Build depth across the sets rather than opening at your deepest.
slow, reach long, open the chest
both heels down, chest tall
stand tall — as long as posture holds
From the book
20Structure holds your shape under load→Every movement in this routine
Demonstration coming soon