Name: Playbook - Auralee Strege - W4/D4 Functional Core 1.0 / wk 4 / Saturday
Uploaded: 2022-08-16T17:52:48.208Z
Duration: 15 min
Description: W4/D4 Functional Core 1.0 / wk 4 / 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 Press Outs x 10
3.	Foam Roller Forearm Plank x 20 seconds 
4.	Dead Bug Pull Over x 10
5.	Plank Break Downs 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 Double Front Rack Carry x 30 seconds
2.	Superman Press Outs x 10
3.	Foam Roller Forearm Plank x 20 seconds 
4.	Dead Bug Pull Over x 10
5.	Plank Break Downs x 10

-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

-Get into a Superman position
-Wrap a band underneath your feet and hold in the front of your body while lying down
-Squeeze your glutes then push the band out into extension with your arms and legs
-Lower back with control and then repeat

Modifications: Use a lighter band or only bodyweight

Superman Press Outs

-Set up in a forearm plank position on top of a foam roller
-Shoulders under elbows, core engaged, glutes squeezed
-Keep your body in a straight line

Modifications: hold a forearm plank on the ground

Foam Roller Forearm Plank

-Start in the dead bug position, lying down, arms extended, knees bent at 90 degrees in line with hips, lower back pinned to the floor
-Have the weight about eye level
-Slowly lower the weight as far as you can and extend opposite leg until they’re just above the floor
-Bring them back to the starting position 
-You must keep your lower back pinned to the ground the entire time, if your lower back comes off the ground, shorten the range of motion on the pull over
-Repeat on the opposite side

Modifications: Use lighter weight or no weight at all

Dead Bug Pull Over

-Get into a forearm plank
-Bring one leg toward your elbow while maintaining the plank position
-Alternate legs

Modifications: shorten the range of motion when you bring your leg toward your elbow

Plank Spider Knees (each side)

Functional Strength Circuit

W4/D4 Functional Core 1.0 / wk 4 / Saturday

Trev

W1/D1 Functional Core 1.0 / Wk 1 / Monday

New to the functional fitness but liking it

W4/D4 Functional Core 1.0 / wk 4 / Saturday

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