Name: Playbook - Chesaney Kooy - Week 2, Day 1
Uploaded: 2023-04-04T00:21:31.349Z
Duration: 20 min
Description: Week 2, Day 1

Warm-up 

2 Rounds: 
30 sec runner’s stretch with rotation (each side)
30 sec air squats
30 sec lunges
30 sec plank to push up


Workout 

Part 1
4 Rounds
30 OH Lunges (15 each arm)
15 RDLs

Part 2
10 min Ascending ladder: 5-10-15-20-25..
SDHP
20 meter OH carry (ea. arm)

2 Rounds: 

30 sec runner’s stretch with rotation (each side)
30 sec air squats
30 sec lunges
30 sec plank to push up

- 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

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Plank to push-up

Warm-up

4 Rounds 

30 OH Lunges (15 each arm)
15 RDLs

- Hold kettlebell overhead at full extension 
- Alternate back and forth doing stationary lunges

Kettlebell overhead lunges

- Begin holding the kettlebell with both hands and keep feet hip width apart 
- Press hips and lower the kettlebell to the ground, keeping your legs straight with a slight bend in the knees
- Lift back up to standing and press hips forward

Kettlebell RDL

Part 1: 4 Rounds

10 min Ascending ladder: 5-10-15-20-25..

Sumo deadlift high-pulls (SDHP)
20 meter OH carry (ea. arm)


* complete 5 SDHP, then a 20 meter overhead KB carry (each arm), then 10 SDHP and a 20 meter overhead KB carry. Continue adding 5 reps of SDHP each round.

- With a wide toed out stance and a kettlebell between your feet 
- Pick up the kettlebell and pull up to chin height
- Lower with a slow controlled movement

Kettlebell sumo deadlift high pull

- Holding a single kettlebell overhead, walk while keeping your arm fully extended and your core tight

Kettlebell overhead single arm carry

Part 2: Ascending Ladder

Week 2, Day 1

Welcome!

Week 1, Day 1

Week 1, Day 2

Kettlebell Swing Tutorial

Week 2, Day 1

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