Name: Playbook - Auralee Strege - W2/D4 Functional Core 2.0 / Wk 2 / Saturday
Uploaded: 2022-09-02T18:10:12.576Z
Duration: 15 min
Description: W2/D4 Functional Core 2.0 / Wk 2 / Saturday

SATURDAY: 

Equipment needed: Workout mat, 1 light-medium kettlebell or dumbbell, 1 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 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 Lifts x 10 (each side)
5.	Hollow Body Rocks x 10

-Hold the kettlebell away from the body 
-Keep core braced and make sure the kettlebell never touches your side
-The further you hold it away from your body the harder it will be
-Walk heel to toe with control 

Modifications: use 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

-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

-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

W2/D4 Functional Core 2.0 / Wk 2 / Saturday

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