Name: Playbook - Chesaney Kooy - Week 6, Day 4
Uploaded: 2023-04-04T23:36:29.249Z
Duration: 28 min
Description: Week 6, Day 4

Warm-up 

3 Rounds: 
10 bend & bow 
10 downward upward dog transitions 
5 inch worm push-ups
10 KB Deadlifts 
3 KB Strict press (each side)


Workout 

Part 1
KB DT (5 Rounds): 
12 KB Suitcase DL
9 Hang Power Cleans 
6 Jerks 
* Complete all reps on one side, then repeat on other side = 1 Round


Part 2
3 Rounds:
15 single leg glute bridges (each leg)
1 min 3 position superman hold

3 Rounds: 

10 bend & bow 
10 downward upward dog transitions 
5 inch worm push-ups
10 KB Deadlifts 
3 KB Strict press (each side)

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

Bend and Bow

- 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

- 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

- Hold a single kettlebell in front of your body
- Perform a deadlift while keeping the kettlebell close to your body
- Repeat for desired reps

Kettlebell deadlifts

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Single arm kettlebell shoulder press

Warm-up

KB DT (5 Rounds): 

12 KB Suitcase DL
9 Hang Power Cleans 
6 Jerks 

* Complete all reps on one side, then repeat on other side = 1 Round

- 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

- Begin with the kettlebell hanging in front of your body
- Clean up to your shoulder (pull your elbow high and keep the kettlebell close to your body)
- Lower with control to starting position
- Complete desired reps

Kettlebell single arm hang clean

- Dip (slight bend in the knees and send your hips back) with single kettlebell up on your shoulder and your elbow forward
- Drive (quickly extend your hips)
- Use the momentum to drive the kettlebell overhead and drop underneath 
- Stand and bring the kettlebell back to your shoulder

Single arm kettlebell jerk

KB DT

3 Rounds:

15 single leg glute bridges (each leg)
1 min 3 position superman hold

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

- Lying on the ground, lift your feet and arms off the ground
- Hold arms in a “Y” position for 20 seconds 
- Hold arms in a “T” position for 20 seconds 
- Hold arms down by your sides for 20 seconds

Week 6, Day 4

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