Name: Playbook - Auralee Strege - W1/D4 Full Body / Friday / Wk 1
Uploaded: 2022-08-23T20:14:29.715Z
Duration: 60 min
Description: W1/D4 Full Body / Friday / Wk 1

FRIDAY:

Full Body

Warm Up: Before you begin, I recommend completing one of the “Warm Ups” in the app selection.

Workout:

Strength + Power Superset: Perform the prescribed reps of each exercise one after the other with little to no rest in between. Once you finish the seconds exercise, rest 2 minutes. Do 3-4 sets. 

-KB Sumo Deadlifts x 5
-Body Clean + Broad Jump x 5

Single Kettlebell Complex: Perform the prescribed reps of each exercise one after the other with as little rest as possible in between exercises. Do all reps on one side then move directly to the other side. Once you finish the last exercise, rest 1-2 minutes. Do 4-6 sets. 

-S. Arm Snatch x 5 (each side)
-S. Arm Front Rack Back Lunge x 5 (each side)
-S. Arm Gorilla Row x 5 (each side)
-S. Arm Thruster x 5 (each side)

5 Minute AMRAP: Perform as many walking lunges as possible in 5 minutes. You can use dumbbells, kettlebells, a barbell, weight vest, or bodyweight. Don’t go too heavy and make sure to keep excellent form throughout. 

-Weighted Walking Lunges

Strength + Power Superset: Perform the prescribed reps of each exercise one after the other with little to no rest in between. Once you finish the seconds exercise, rest 2 minutes. Do 3-4 sets. 

-KB Sumo Deadlifts x 5
-Body Clean + Broad Jump x 5

-Stand with your feet wider than shoulder width with your toes pointed slightly out, have the kettlebells in between your feet
-Hip hinge down, engage your lats 
-Stand tall with a neutral spine making sure that your chest and hips rise at the same time
-Reach full extension squeezing your glutes as the top, don't over extend your back
-Lower the kettlebells back down to the ground with control

Modifications: use lighter weight and shorten the range of motion on the deadlifts

KB Sumo Deadlifts

-Begin in a kneeling position on the floor with your back straight
-Sit back onto your heels and in one fast motion swing your arms forward to help propel your body upward while extending your hips aggressively 
-During this motion quickly pull your legs and feet underneath you to land on your feet in a squat position with your arms in front of you
-Front the squat position transition to a broad jump using your arms to propel you forward 

Modifications: take out the body clean and just do a broad jump

Body Clean + Broad Jump

Strength + Power Superset

Single Kettlebell Complex: Perform the prescribed reps of each exercise one after the other with as little rest as possible in between exercises. Do all reps on one side then move directly to the other side. Once you finish the last exercise, rest 1-2 minutes. Do 4-6 sets. 

-S. Arm Snatch x 5 (each side)
-S. Arm Front Rack Back Lunge x 5 (each side)
-S. Arm Gorilla Row x 5 (each side)
-S. Arm Thruster x 5 (each side)

-Place a kettlebell on the floor directly slightly in front of your body
-Hinge your hips to grasp the kettlebell and pull your lats down and back
-Explosively extend your hips jumping the weight up with your legs keeping it tight to the body
-As it passes head level, allow the kettlebell to rotate around the forearm as you punch up to full arm extension
-Avoid slamming the KB on the back of your wrist
-Lower the kettlebell to the frack position then back to the ground

Modifications: Use lighter weight and or shorten the range of motion in the starting position by starting from the hang position

KB S. Arm Snatch

-Holding a kettlebell in the front rack position, take a big step back with the opposite leg
-Lower to 90 degrees or slightly below keeping your chest tall and core engaged
-Drive back up to stand tall and repeat

Modifications: use lighter weight or shorten the range of motion on the lunges

KB S. Arm Front Rack Back Lunge

-Start in a wide stance holding a kettlebell in hand
-Hinge at the hips to get into position to row
-Keep your back straight and hamstrings/core engaged
-Row the kettlebell towards your hip squeezing your lat at the top
-Lower back down with control and repeat 

Modifications: use lighter weight and or shorten the depth of the hip hinge

KB S. Arm Gorilla Row

-Stand feet shoulder width with one kettlebell in the front rack position
-Keep your elbow tight to the body throughout
-Brace your core, push your hips back as you lower down into the squat
-Lower to 90 degrees or slightly below driving your knees outward and keeping your chest tall
-Drive through your heels to stand tall explosively pressing the kettlebell over head 
-Maintain good alignment at the top of the press
-Lower back down to the front rack position and repeat

Modifications: use lighter weight and or shorten the range of motion on the squat portion

KB S. Arm Thruster

Single Kettlebell Complex

5 Minute AMRAP: Perform as many walking lunges as possible in 5 minutes. You can use dumbbells, kettlebells, a barbell, weight vest, or bodyweight. Don’t go too heavy and make sure to keep excellent form throughout. 

Weighted Walking Lunges

-Holding a weight in each hand
-Take a big step forward and bring your back knee down until both legs are at about 90 degrees or slightly below
-Keeping your chest up and core braced, stand up, driving through the heel of the front foot stepping forward with the back leg into your next step 

Modifications: use lighter weight, just use your bodyweight, and or shorten the range of motion on the lunges

W1/D4 Full Body / Friday / Wk 1

More workouts from Auralee Strege