Name: Playbook - Auralee Strege - W5/D4 Functional Core 2.0 / Wk 5 / Saturday
Uploaded: 2022-08-30T15:44:55.415Z
Duration: 15 min
Description: W5/D4 Functional Core 2.0 / Wk 5 / Saturday

SATURDAY: 

Equipment needed: Workout mat, 2 medium kettlebells or dumbbells, 1 light-medium kettlebell or dumbbell, TRX Suspension Trainer, Dip bars  

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 Overhead and Front Rack Carry x 30 seconds (each side)
2.	Dip Bar Knee Raises x 10
3.	KB Russian Twist to Speed Twist x 10
4.	Side Plank DB Snatch x 10 (each side)
5.	TRX Standing Torso Rotation 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 Overhead and Front Rack Carry x 30 seconds (each side)
2.	Dip Bar Knee Raises x 10
3.	KB Russian Twist to Speed Twist x 10
4.	Side Plank DB Snatch x 10 (each side)
5.	TRX Standing Torso Rotation x 10 (each side)

-Hold one kettlebell overhead with your arm in full extension close to your bicep 
-In your other arm hold another kettlebell in the front rack position
-Walk with control keeping your core engaged and good posture throughout
-Make sure to keep the arm that's overhead totally locked out

Modifications: Use lighter weight

KB Overhead and Front Rack Carry

-Have your knees underneath your hips
-Keep your shoulders packed down while keeping your elbows in full extension
-Bring your knees as far as possible up toward your chest
-Lower back with control
-Avoid kipping or swinging 

Modifications: Shorten the range of motion

Dip Bar Knee Raises

-Sit down, heels are flat on the floor, knees are slightly bent, lean back slightly
-Grab a weight, keeping it close to the body, lift it across your body and set it on the ground
-After setting it down, do a Russian twist to the opposite side with no weight as fast as you can
-Then grab the weight and do a Russian twist, along with a speed twist, continue to repeat

Modifications: Use lighter weight

KB Russian twists to Speed Twist

-Start in a side plank, elbow in line with shoulder, body in a straight line, feet stacked on each other
-Grab a dumbbell with your top hand
-Somewhat explosively, pull the dumbbell toward the ceiling 
-Keep the dumbbell close to the body
-Lower back down with control and repeat

Modifications: increase your stability by placing one foot in front of the other, use lighter weight or only bodyweight

Side Plank DB Snatch

-Grasp one handle of the TRX and lean away from the anchor point
-While keeping your arms in full extension at chest height, shoulders down and back, rotate your torso
-Pivot on your feet
-Slowly lower yourself back down to the starting position

Modifications: Stand closer to the anchor point in a more upright position

W5/D4 Functional Core 2.0 / Wk 5 / Saturday

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