Name: Playbook - Chesaney Kooy - Week 5, Day 1
Uploaded: 2023-04-04T00:21:31.492Z
Duration: 26 min
Description: Week 5, Day 1

Warm-up 

2 Rounds:
30 sec push-up to downward dog
30 sec superman hold 
30 sec bend & bows

Workout 

Part 1 

4 Rounds: 
1 min suitcase deadlift (30 sec each side)
1 min KB bent row (30 sec each side)
1 min windmills (30 sec each side)
1 min kang squats 

Part 2 

Max burpees in 5 minutes

2 Rounds:

30 sec push-up to downward dog
30 sec superman hold 
30 sec bend & bows

- 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

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Hold as long as possible, resting only when needed

Superman Hold

- Keeping your legs straight, reach down and touch your toes 
- Come up and reach to the sky, fully extending your body

Bend and Bow

Warm-up

4 Rounds: 

1 min suitcase deadlift (30 sec each side)
1 min KB bent row (30 sec each side)
1 min windmills (30 sec each side)
1 min kang squats

- Hold a kettlebell in one hand outside of your leg
- Lower the kettlebell to the ground while keeping your back flat
- Perform a deadlift and brace with your core for stability

Kettlebell suitcase deadlift

- Support yourself using your opposite arm
- Row the kettlebell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

Kettlebell single arm bent-over row

- Stand with a single kettlebell overhead
- Hinge into a windmill position
- Stand up and repeat

Kettlebell windmill

This movement is essentially a combination of a good morning and a squat. It targets the hips to improve power in hip-extension centered movements, such as cleans and snatches. 

- Hold the kettlebell in a goblet position 
- Hinge at the hips into a good morning - keep your back flat 
- Drop your hips down into a squat 
- Extend your legs back up into a good morning 
- Stand and squeeze your glutes

Kettlebell Kang Squats

Part 1: 4 Rounds

Complete as many burpees as possible in 5 minutes.

- 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

Part 2: Burpees

Week 5, Day 1

Welcome!

Week 1, Day 1

Week 1, Day 2

Kettlebell Swing Tutorial

Week 5, Day 1

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