Name: Playbook - Auralee Strege - W1/D4 Functional Core 2.0 / Wk 1 / Saturday
Uploaded: 2022-09-02T18:09:58.664Z
Duration: 10 min
Description: W1/D4 Functional Core 2.0 / Wk 1 / Saturday

SATURDAY: 

Equipment needed: Workout mat, 1 medium-heavy kettlebell or dumbbell, 1 light-medium band 

Workout: Functional Strength Circuit 

Perform the 5 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 S. Arm Suitcase Carry x 30 seconds (each side)
2.	Low to High Rotations x 10 (each side)
3.	Hollow Body Leg Raises x 10 
4.	Side Plank Hip Lifts x 10 (each side)
5.	Hollow Body Rocks x 10

Workout: Functional Strength Circuit 

Perform the 5 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 S. Arm Suitcase Carry x 30 seconds (each side)
2.	Low to High Rotations x 10 (each side)
3.	Hollow Body Leg Raises x 10 
4.	Side Plank Hip Lifts x 10 (each side)
5.	Hollow Body Rocks x 10

-Hold the kettlebell away from the body (avoid letting the kettlebell rest against your body)
-Brace your core and walk
-Maintain an upright posture

Modifications: use a lighter weight

KB S. Arm Suitcase Carry

-Use a light to medium resistance band
-Attach a band low near your feet or calf height to something sturdy
-Stand sideways away from the band
-Hold the band with both arms straight
-Pull the band from low to high, diagonally across your body using your core
-Reverse the movement back down to the starting position with control making sure to maintain tension on the band at all times
-Maintain a tight core throughout the movement 

Modifications: Use a lighter band and step closer to the anchor point

Low to High Band Rotation

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead, upper back slightly off the ground
-Keep tension through the body throughout
-Bring your arms and legs together while keeping your lower back pinned to the ground
-Lower back down with control
-Don’t let your legs touch the ground after each rep

Modifications: Use a shorter range of motion when you bring your arms and legs together, have your feet touch the ground in between reps

Hollow Body Leg Raises

-Keep your elbow in line with your shoulder, and feet stacked on top of each other
-Dip your hips down then back up engaging your core
-Complete desired reps then repeat on the opposite side

Modifications: shorten the range of motion on the hip lifts, put top foot in front of the other, or just perform a side plank

Side Plank Hip Lifts

-Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead, upper back slightly off the ground
-Keep tension through the body throughout
-Rock your body forward and backward
-Don’t rock up so far that your feet touch the ground and don’t rock so far back that your legs are at 90 degrees, find that middle ground

Modifications: bend your knees while lifting your hands overhead, hold your arms at your sides while also bending your knees

W1/D4 Functional Core 2.0 / Wk 1 / Saturday

More workouts from Auralee Strege