Name: Playbook - Auralee Strege - W3/D4 Functional Core 2.0 / Wk 3 / Saturday
Uploaded: 2022-08-30T15:44:55.354Z
Duration: 15 min
Description: W3/D4 Functional Core 2.0 / Wk 3 / Saturday

SATURDAY:

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

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 Double Front Rack Carry x 30 seconds
2.	Superman Lift w/ 2 Second Hold x 10
3.	Foam Roller Saws x 10
4.	Hollow Body Rocks x 10
5.	Band Plank Reverse Flys x 10 (each side)

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 Double Front Rack Carry x 30 seconds
2.	Superman Lift w/ 2 Second Hold x 10
3.	Foam Roller Saws x 10
4.	Hollow Body Rocks x 10
5.	Band Plank Reverse Flys x 10 (each side)

-Hold two kettlebells in the front rack position, elbows in close to the body, wrists straight, kettlebells resting on the forearms
-Brace your core and walk with deliberate footsteps
-Keep your torso upright, avoid hyperextending your back or leaning forward

Modifications: Use lighter weight

KB Double Front Rack 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 w/ 2 Second Hold

-Start in a forearm plank position with the foam roller just behind your wrists, shoulders in line with wrists, glutes squeeze, core tight, legs shoulder width apart
-Push your forearms forward on the foam roller while maintaining the plank position
-The further you reach out the harder the exercise 

Modifications: shorten the range of motion on the saws, hold a forearm plank on the foam roller

Foam Roller Saws

-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

Hollow Body Rocks

-Use a light resistance band
-Start in a high plank position with a band placed under one hand
-Grab the band with the opposite hand
-Pull your arm back to shoulder height increasing tension on the band and squeeze your rear delt
-Release tension by lowering your arm back to the starting position
-Complete the prescribed reps then repeat on the opposite side

Modifications: Use a very light band, use a dumbbell for less stress on your wrist or perform the exercise on an elevated surface

W3/D4 Functional Core 2.0 / Wk 3 / Saturday

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