Name: Playbook - Chesaney Kooy - Week 4, Day 4
Uploaded: 2023-04-04T00:21:31.486Z
Duration: 25 min
Description: Week 4, Day 4

Warm-up 

2 Rounds: 
10 Push-up to downward dog
5 Thread the needle each side 
5 Burpees 
30 Mountain climbers (total)


Workout 

20 minute EMOM (every minute on the minute): 
20 push-ups 
30 knee tucks around KB
30 Russian KB swings 
20 alternating v-ups

2 Rounds: 

10 Push-up to downward dog
5 Thread the needle each side 
5 Burpees 
30 Mountain climbers (total)

- 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
- Press back into a downward dog position 
- Return to starting position

Push-up to Downward Dog

- Position yourself on your hands and knees 
- Reach one arm underneath your body, rotating your core 
- Reverse the movement and reach to the sky

Thread the needle

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Warm-up

20 minute EMOM (every minute on the minute): 

20 push-ups 
30 knee tucks around KB
30 Russian KB swings 
20 alternating v-ups

- 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

- Start in a seated position with your hands on the ground behind you, and the kettlebell directly in front of you 
- Bring your knees in towards your chest 
- Extend your legs to one side of the kettlebell 
- Bring your knees back into your chest and then extend your legs to the other side of the kettlebell

Knee Tucks Around 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

- 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

20 min EMOM

Week 4, Day 4

Welcome!

Week 1, Day 1

Week 1, Day 2

Kettlebell Swing Tutorial

Week 1, Day 3

Week 4, Day 4

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