Name: Playbook - Auralee Strege - W8/D2 Functional Core 2.0 / Wk 8 / Wednesday
Uploaded: 2022-08-30T15:44:55.499Z
Duration: 15 min
Description: W8/D2 Functional Core 2.0 / Wk 8 / Wednesday

WEDNESDAY:

Equipment needed: Workout mat, 1 medium kettlebell, 2 light-medium dumbbells, 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 Suitcase Grapevine Carry x 30 seconds (each side)
2.	Extended Plank Kick Outs x 10 (each side)
3.	Sprinter Sit Ups x 20 (10 each side/hands stay at your side)
4.	DB. S Arm Row Hold x 30 seconds (each side)
5.	Band Power Cross Overs  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 Suitcase Grapevine Carry x 30 seconds (each side)
2.	Extended Plank Kick Outs x 10 (each side)
3.	Sprinter Sit Ups x 20 (10 each side/hands stay at your side)
4.	DB. S Arm Row Hold x 30 seconds (each side)
5.	Band Power Cross Overs  x 10 (each side)

-Hold one KB off to your side in the suitcase position
-Bring your right leg across your midline in front of your body
-Then bring your left leg back to neutral
-Then bring your right leg across your midline behind your body
-Continue this pattern for the prescribed time then repeat on the other side
-Move with control and keep your core engaged
-Do not leg the KB rest on your body

Modifications: Use a lighter weight

KB S. Arm Grapevine Carry

-Extend your arms out as far as your can while maintaining a good plank position
-Make sure your abs and glutes are contracted and hips are neutral 
-Tap one foot out as you keep your hips stable and return to the plank
-Repeat on the other side and continue to alternate sides 

Modifications: Bring the forearms closer to the body and hold a forearm plank, then do kick outs

Extended Plank Kick Outs

-Lay down on the ground with your lower back pinned to the floor, legs extended, and arms at your sides
-Explosively sit up, bringing one knee in towards your chest and opposite arm up towards that knee as if you were sprinting
-Lower back down with control. Repeat on the opposite side.

Modifications: instead of having your arms at your sides, have your arms extended, throw your arms forward on each rep to help you into the sprinter sit up

Sprinter Sit Ups

-Start in a high plank, holding onto dumbbells
-Keep the feet a little wider than shoulder width
-Press down hard into the support arm
-Row towards your hip and hold
-Squeeze your lat as you hold
-Keep the hips square with the floor and core engaged

Modifications: Use an elevated surface, use lighter weight

DB S. Arm Row Hold

-Use a light to medium resistance band
-Holding the band in one hand, bring both fists to your face in a boxing stance
-With power and speed, punch across the body as you rotate through the torso (hips rotate with your torso)
-Keep spine long, core engaged, and shoulders pressed down throughout
-Be as explosive as possible on every rep

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

W8/D2 Functional Core 2.0 / Wk 8 / Wednesday

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