Name: Playbook - Chesaney Kooy - Week 1, Day 3
Uploaded: 2023-04-04T00:21:31.325Z
Duration: PTnullM
Description: Week 1, Day 3

Warm-up 

2 Rounds:
30 sec high plank 
30 sec shoulder taps 
30 sec OH carry (left arm)
30 sec OH carry (right arm)

Workout 

Part 1
Baseline 2: 50-40-30-20-10 reps for time 

R-KB Swings 
Sit-ups


Part 2
12-10-8-6-4-2 reps

Lunge w/ press (each side)
45 sec plank

2 Rounds:

30 sec high plank 
30 sec shoulder taps 
30 sec OH carry (left arm)
30 sec OH carry (right arm)

- Hold the start of a push-up position with your hands directly under your shoulders
- Keep entire body tight as you hold position for time

High plank hold

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Hold the KB overhead with your arm fully extended 
- Brace with your core and keep your arm close to your head as you walk

KB Overhead Carry

Warm-up

50-40-30-20-10 Reps for time: 

Russian KB Swings 
Sit-ups

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Russian Kettlebell Swings

- 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

50-40-30-20-10

12-10-8-6-4-2 reps

Lunge w/ press (each side)
45 sec plank

- Hold the kettlebell in a front rack position 
- Step back into a lunge and lower your knee to the ground 
- Return to a standing position and press the kettlebell overhead

Reverse lunge w/ kettlebell shoulder press

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Hold the KB in a front rack position
- From a standing position take a step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Return to a standing position and press the KB overhead

12-10-8-6-4-2

Week 1, Day 3

Welcome!

Week 1, Day 1

Week 1, Day 2

Kettlebell Swing Tutorial

Week 1, Day 3

More workouts from Chesaney Kooy