Name: Playbook - Chesaney Kooy - Week 5, Day 2
Uploaded: 2023-04-04T00:21:31.500Z
Duration: 25 min
Description: Week 5, Day 2

Warm-up 

3 Rounds: 
10 bend & bow 
15 squats 
10 downward upward dog transitions 
20 glute bridges 
5 inch worm push-ups


Workout

Part 1 
21-15-9
KB thrusters
Sumo deadlift high pull

Part 2
21-15-9
American KB swings
Down-ups

Part 3
21-15-9
Overhead sit-ups 
Leg lift over KB (L+R = 1 rep)
Leg lift + hip raise

3 Rounds: 

10 bend & bow 
15 squats 
10 downward upward dog transitions 
20 glute bridges 
5 inch worm push-ups

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

Bend and Bow

- 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

- Start in a push-up position
- Press hips back into downward dog position 
- Bring hips towards the ground into an upward dog position
- Continue switching between downward and upward dog

Upward to downward dog transitions

- 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

21-15-9 (For time): 

KB thrusters 
Sumo deadlift high pull

- 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)

- 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

Part 1: 21-15-9

21-15-9 (For time):

American KB swings
Down-ups

- 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

- Place your hands on the floor on front of you
- Hop back, hop forward
- Jump up 
- Repeat

Down-ups

Part 2: 21-15-9

21-15-9 (For time):

Overhead sit-ups 
Leg lift over KB (L+R = 1 rep)
Leg lift + hip raise

- Holding the weight with your arms extended
- Bring your torso up
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up

- Sit on the floor with your KB in front of you 
- Extend legs to one side of KB 
- Keep your legs as straight as possible and lift up and over the KB 
- Lift back over the KB and continue back and forth over the KB

Leg lift over KB

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Week 5, Day 2

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