Name: Playbook - Auralee Strege - W1/D2 Functional Core 1.0 / Wk 1 / Wednesday
Uploaded: 2022-08-16T17:47:04.388Z
Duration: 15 min
Description: W1/D2 Functional Core 1.0 / Wk 1 / Wednesday

New to the functional fitness but liking it

Trev

WEDNESDAY:

Equipment needed: Workout mat, 1 light-medium band, 2 medium-heavy kettlebells or dumbbells 

Workout: Functional Strength Circuit 

Perform the 4 exercises below for the prescribed reps/time one after the other with no rest in between exercises. Once you finish the last exercise of the circuit, rest 30-60 seconds. Do 3 sets. 

1.	KB Farmers Carry x 30 seconds
2.	Superman Lift x 10
3.	Single Leg Lifts x 10 (each side)
4.	High to Low Band Rotation x 10 (each side)

Workout: Functional Strength Circuit 

Perform the 4 exercises below for the prescribed reps/time one after the other with no rest in between exercises. Once you finish the last exercise of the circuit, rest 30-60 seconds. Do 3 sets. 

1.	KB Farmers Carry x 30 seconds
2.	Superman Lift x 10
3.	Single Leg Lifts x 10 (each side)
4.	High to Low Band Rotation x 10 (each side)

-Hold two kettlebells on each side away from the body
-Pack your shoulders down, brace your core and keep your torso upright as you walk

Modifications: Use lighter weight

KB Farmers Carry

-Extend your arms in front of your body with your thumbs pointed up
-Raise your arms and legs at the same time while squeezing your glutes 
-Keep your neck neutral

Modifications: Shorten range of motion

Superman Lift

-Lie on the ground with your back flat, legs extended and hands under butt
-Raise one leg at a time while keeping the other extended on the ground
-Lower the raised leg down with control and then raise the opposite leg
-Point your toes

Modifications: shorten the range of motion on the leg raises

Single Leg Lying Raises (hands under butt)

-Attach a medium to light band above your head
-Get into a position where tension remains on the band at all times
-Grasp the band with both hands while keep your arms straight
-Rotate the band across your body using your core 
-Control the movement of the band on the way back to the starting position

W1/D2 Functional Core 1.0 / Wk 1 / Wednesday

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