Name: Playbook - Chesaney Kooy - Week 1, Day 1
Uploaded: 2023-04-04T00:21:31.296Z
Duration: 15 min
Description: Week 1, Day 1

Today we will complete our first baseline workout, followed by a 12 min AMRAP! 

Warm-up (2 Rounds): 
30 sec runner’s stretch with rotation (each side) 
30 sec air squats 
30 sec lunges 
30 sec sit-ups 

Workout: 

Part 1 
Baseline Workout #1: 
2 min AMRAP: Max v-ups 


Part 2
12 min AMRAP (as many rounds/reps as possible): 
20 KB Squats 
30 Alternating v-ups (15 each side)

2 Rounds: 

30 sec runner’s stretch with rotation (each side) 
30 sec air squats 
30 sec lunges 
30 sec sit-ups

- Lunge forward, then fully extend your back leg 
- Bring elbow to the ground, then rotate to extend the same arm to the sky
- Repeat on other side

Runner’s stretch + rotation

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Roll your shoulder back and keep your chest up high
- Step forward bringing your back knee down until both legs reach 90 degrees
- Step back to the initial position

Standing lunges

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly sit-up

Warm-up

Complete as many v-ups as possible in 2 minutes.

Record this number somewhere so you can track your progress over time!

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

Baseline Workout #1

12 min AMRAP (as many rounds/reps as possible): 

20 KB goblet squats
30 Alternating v-ups (15 each side)

- Stand holding a kettlebell close to your chest             
- Push your hips back as you come down 
- Keep your chest up throughout the movement
- Aim to get below parallel

KB goblet squat

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand toward your foot, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt. v-up

12 min AMRAP

Week 1, Day 1

Welcome!

Week 1, Day 2

Kettlebell Swing Tutorial

Week 1, Day 3

Week 1, Day 4

Week 1, Day 1

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