Name: Playbook - Auralee Strege - W1/D4 Functional Core 1.0 / Wk 1 / Saturday
Uploaded: 2022-08-16T17:47:52.330Z
Duration: 15 min
Description: W1/D4 Functional Core 1.0 / Wk 1 / Saturday

Trev

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.	Lying Leg Raises (hands at sides) x 10
4.	Side Plank Hip Lifts x 10 (each side)
5.	Stationary Tuck Ups Legs Bent 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.	Lying Leg Raises (hands at sides) x 10
4.	Side Plank Hip Lifts x 10 (each side)
5.	Stationary Tuck Ups Legs Bent x 10

-Hold one kettlebell in the front rack position, elbow close to the body, wrist straight 
-Brace your core and keep your torso upright

Modifications: Use lighter weight, you can also use a dumbbell

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

-Lay on your back, hands at your sides
-Raise your legs off the ground until straight up
-Lower them, and let them tap the ground softly 
-Keep your lower back pinned to the ground

Modifications: shorten the range of motion on the leg raises

Lying leg raises (hands at sides)

-Start in a side plank position
-Lower your hip toward the ground with control
-Lift your hips up squeezing your obliques at the top of the rep

Modifications: do shorter range of motion with smaller lifts, put one foot in front of the other for more stability

Side Plank Hip Lifts

-Hold your arms overhead while keeping your lower back pinned to the floor
-Lift your shoulder blades off the ground and have a slight bend in your legs
-Bring your arms and knees together while keeping your back on the floor
-Extend your legs and raise your arms back overhead

Modifications: Bend your knees more, use some momentum with your arms

Stationary Tuck Ups Legs Bent

Functional Strength Circuit

W1/D4 Functional Core 1.0 / Wk 1 / Saturday

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W1/D4 Functional Core 1.0 / Wk 1 / Saturday

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