Name: Playbook - Chesaney Kooy - Week 2, Day 5
Uploaded: 2023-04-04T00:21:31.406Z
Duration: 20 min
Description: Week 2, Day 5

Warm-up 

4 Rounds:
15 Glute bridges
5 inchworm push-ups


Workout

Part 1
5 Rounds:
8 Good mornings
8 Single leg RDL (each leg)

Part 2
20-18-16-14-12-10-8-6-4-2:
KB Thrusters (total)
Hand release push-ups

4 Rounds:

15 Glute bridges
5 inchworm push-ups

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- 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

Warm-up

5 Rounds:

8 Good mornings
8 Single leg RDL (each leg)

- Hinge forward holding the kettlebell with two hands (you can hold it behind yourself, or in front of your body)
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Kettlebell good morning

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you

Kettlebell single leg RDL

Part 1: 5 Rounds

20-18-16-14-12-10-8-6-4-2:

KB Thrusters (total)
Hand release push-ups

- Holding a kettlebell in one hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the kettlebell overhead
- Lower the kettlebell back to your shoulder repeating the movement

Kettlebell thrusters (single)

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

Part 2: Descending Ladder

Week 2, Day 5

Welcome!

Week 1, Day 1

Week 1, Day 2

Kettlebell Swing Tutorial

Week 1, Day 3

Week 1, Day 4

Week 2, Day 5

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