Name: Playbook - Caitlyn Block - W1/D3 Functional full body
Uploaded: 2023-06-30T23:14:23.180Z
Duration: 60 min
Description: W1/D3 Functional full body

1a. Single leg forward step downs 3 sets / 8-10 reps each side 

2a. Single leg reverse lunge to knee drive w/kettlebell 3 sets / 8-10 reps each side

3a. Alternating KB swings 3 sets / 20 reps 

4a. Landmine rotational press 3 sets / 6-8 reps each side 

5a. DB plank pull throughs 3 sets / 12 reps

- stand on either a lower bench, box or plates. Elevated surface
- grab two KB (can use dumbbells too), hold on both sides
- brace core and keep eye gaze forward
- place majority of weight in foot that will stay planted
- lifting opposite foot, point toes slightly upward 
- squat down, not fully 90 degrees but somewhere between 45-90 degrees
- tapping heel on ground slightly then standing back up
- repeat on opposite leg

Single leg forward step downs

- Keep your chest up and hold either one KB on opposite side of leg you’re lunging back with or hold 2 KB at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Switch legs and repeat

KB reverse lunge w/ knee drive

- Bend at the waist and knees bringing the kettlebell between your legs
- Drive with your hips engaging your glutes
- Swinging the kettlebell up to shoulder height
- Alternating hands at the top
- Reversing the swing back to the start

Alternating single arm kettlebell swing

- stand with feet shoulder width apart or slightly further. Feet direction can be what’s more comfortable for you
- grab bar with hand opposite of hand you’re going to press with
- squat slightly down, pushing through feet (think tripod feet), pull the bar up keeping close to body
- as you pull up, the opposite hand comes in and grabs bar to press up as you rotate your body
- keeping core engaged throughout
- when lowering use hand you pressed with to start bringing it down, other hand comes in to help
- you can reset at bottom or have the bar hover slightly above ground before performing next rep

Landmine rotational press

-hold high plank position 
-keep core braced 
-grab dumbbell with opposite hand and pull from opposite side and place on other side
- repeat on other side

W1/D3 Functional full body

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