Name: Playbook - Auralee Strege - W4/D2 Functional Core 2.0 / Wk 4 / Wednesday
Uploaded: 2022-08-30T15:44:55.374Z
Duration: 15 min
Description: W4/D2 Functional Core 2.0 / 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.	Plank to Extended Plank x 10 
3.	Band Palloff Press to Power Rotation x 10 (each side)
4.	Band Side Plank Knee to Elbow x 10 (each side)
5.	Band Hollow Body Single Leg Tucks 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 S. Arm Front Rack Carry x 30 seconds
2.	Plank to Extended Plank x 10 
3.	Band Palloff Press to Power Rotation x 10 (each side)
4.	Band Side Plank Knee to Elbow x 10 (each side)
5.	Band Hollow Body Single Leg Tucks x 10 (each side)

-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 (each side)

-Get into a forearm plank, elbows under shoulders, body in a straight line, legs shoulder width apart
-Reach one arm at a time in front of your body while maintaining a plank position
-Bring each arm back into a forearm plank, alternate arms
-Minimize shifting your hips as much as possible

Modifications: Extend the plank out on your forearms

Plank to Extended Plank

- Use a light to medium resistance band
- Attach a band about chest height on something sturdy
- Stand sideways to the band
- Hold the band in towards your chest with your feet wide
- Press the arms straight out in front of you as you keep the shoulders down
- Keep the arms straight as you rotate with post and speed
- Pull arms back into your chest to complete
- Keep shoulders pressed down, spine long, and core engaged throughout

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

Band Palloff Press to Power Rotation

-Use a light to medium resistance band
-Come into a side forearm plank and hold the band with your top hand (arm fully extended)
-Lift the top foot about 6 “ as you find your balance in a star side plank position (top foot should be in line with top hip)
-Simultaneously pull your top elbow and knee towards each other as you squeeze into your oblique and lat
-Keep hips square and stabilizing shoulder pressed down throughout 

Modifications: stack your feet on top of each other after each rep, place one foot in front you the other after each rep for more stability

Band Side Plank Knee to Elbow

-Use a light to medium resistance band
-Start off in the hollow body position, feet together, toes pointed, 	quads flexed, lower back pinned to the floor
-Tuck your knee in toward your chest as you pull the band towards your knee
-Extend your arms and leg back out making sure you keep constant tension on the band
-Continue to alternate legs throughout

Modifications: place your feet on the ground after each rep, use a light band or no band, just use your bodyweight

W4/D2 Functional Core 2.0 / Wk 4 / Wednesday

More workouts from Auralee Strege