Name: Playbook - Chesaney Kooy - Week 2, Day 3
Uploaded: 2023-04-04T00:21:31.385Z
Duration: 22 min
Description: Week 2, Day 3

Warm-up

1 min stepping down-ups
30 sec high knees 
1 min lunges 
30 sec jumping jacks 
1 min inch worm push-ups 
30 sec plank shoulder taps 

Workout 

For time: 
100 R-KB swings
90 Air squats 
80 Sit-ups 
70 Flutter kicks 
60 OH lunges 
50 Skaters
40 Goblet squats
30 A-KB swings
20 Push-ups
10 Down-ups over KB

Warm-up

1 min stepping down-ups
30 sec high knees 
1 min lunges 
30 sec jumping jacks 
1 min inch worm push-ups 
30 sec plank shoulder taps

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Step your feet back one at a time, bringing your body into a plank
- Step feet back in and stand up

Stepping down ups

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- 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

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm push-ups

- 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

Warm-up

For time: 

100 R-KB swings
90 Air squats 
80 Sit-ups 
70 Flutter kicks 
60 OH lunges 
50 Skaters
40 Goblet squats
30 A-KB swings
20 Push-ups
10 Down-ups over KB

- 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

- 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

- 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

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

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

Kettlebell overhead lunges

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

- 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body into a plank
- Hop feet back in and stand up
- Jump over KB and repeat

Week 2, Day 3

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