Name: Playbook - Auralee Strege - W4/D2 Functional Core 1.0 / Wk 4 / Wednesday
Uploaded: 2022-08-16T17:52:25.137Z
Duration: 15 min
Description: W4/D2 Functional Core 1.0 / Wk 4 / Wednesday

WEDNESDAY: 

Equipment needed: Workout mat, 1 light-medium 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 Front Rack Carry x 30 seconds
2.	Forearm Plank Taps x 10
3.	Palloff Press to Rotation x 10 (each side)
4.	Wide Base Side Plank Knee to Elbow x 10 (each side)
5.	Dead Bug Band Pull Over

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 Front Rack Carry x 30 seconds
2.	Forearm Plank Taps x 10
3.	Palloff Press to Rotation x 10 (each side)
4.	Wide Base Side Plank Knee to Elbow x 10 (each side)
5.	Dead Bug Band Pull Over

-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 Front Rack Carry

-Start in a forearm plank, shoulders over elbows, body in a straight line
-Reach one arm forward and do a short tap before bringing it back to the starting position
-Alternate arms 
-Keep your hips level and avoid rotation

Modifications: Hold a forearm plank

Forearm Plank Taps (each side)

-Attach a band at chest level to something sturdy
-Step away from the anchor point until you feel tension on the band
-Start with the band close to your chest, elbows bent
-Press the band out in front of your chest with straight arms
-Then, bring your hands toward your chest while resisting rotation
-Then, press the band back out with your arms fully extended 
-Repeat on each side

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

Palloff Press

-Have your elbow in line with your shoulder, hips and chest up
-Spread your feet apart to create a more stable base
-Have one arm overhead and then bring that arm in contact with your knee
-Lower back down to the ground and then repeat

Modifications: hold a side plank without the knee to elbow

Wide Base Side Plank Knee to Elbow

-Attach a light-medium resistance band to something sturdy at a low height 
-Lie on the ground in the dead bug position, knees bent and over hips, arms straight while holding a band
-Slowly lower your arms while maintaining tension on the band and extend opposite leg until they’re just above the floor
-Bring them back to the starting position 
-Repeat on the opposite side
-Keep your lower back pinned to the ground 

Modifications: Use a lighter band or sit closer to the anchor point

Dead Bug Band Pull Over

Functional Strength Circuit

W4/D2 Functional Core 1.0 / Wk 4 / Wednesday

Trev

W1/D1 Functional Core 1.0 / Wk 1 / Monday

New to the functional fitness but liking it

W4/D2 Functional Core 1.0 / Wk 4 / Wednesday

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