Name: Playbook - Chris Chang - Strength & Conditioning - KB + BW
Uploaded: 2021-01-18T11:47:08.441Z
Duration: 35 min
Description: Strength & Conditioning - KB + BW

Paul

Today’s focus is on Strength & Conditioning.  We will be performing movement prep to prime your body for success followed by a Strength based circuit.  

For each phase of the strength intervals, you will start the timer and perform the exercise for a prescribed number of reps, every 30 seconds with the remainder as rest time.  The last minute of each circuit is for rest before changing exercises.  This starts off easy, but gets hard as you go.

Stay connected with me on Instagram @ChrisChangFitness and I will support you on your journey.

Perform these 3 movements in a circuit style fashion for 2 rounds.

-Sit in a capital M position
-Hips 1inch off floor
-Elbow in and extend through the hips
-Reach up and over, rotating through the spine

Perform prescribed reps on each side

Crab Reach

-Keep lower back flat to ground
-Pull top leg towards chest while lowering bottom leg down
-Toes point upward throughout

Perform prescribed reps on each side.

Leg Lowering

-Hands under shoulders
-Knees under belly button
-Hold knees 1inch off floor
-Lift opposite hand and foot off ground
-Stay as close to starting position as possible

Perform prescribed reps on each side.

Beast with Limb Lifts (Contralateral)

Hinge + Push Movement Prep

Start the rest timer, perform prescribed number of reps and use the remainder on the interval for your rest. Follow the intervals below:

3:00 - 2:30 KB Swing (Right) - 5 Reps
2:30 - 2:00 KB Swing (Left) - 5 Reps
2:00 - 1:30 KB Swing (Right) - 5 Reps
1:30 - 1:00 KB Swing (Left) - 5 Reps
1:00 - 0:00 Rest before next circuit

-Hinge through the hips
-Hike back to the QB
-Hip thrust up to standing plank

Single Arm Kettlebell Swings

KB Swing on the 30s

Start the rest timer, perform prescribed number of reps and use the remainder on the interval for your rest. Follow the intervals below:

3:00 - 2:30 Up and Over - 6 Reps
2:30 - 2:00 Up and Over - 6 Reps
2:00 - 1:30 Up and Over - 6 Reps
1:30 - 1:00 Up and Over - 6 Reps
1:00 - 0:00 Rest before next circuit

-Start in a hollow body with towel in hands
-Rock forwards, Tuck one Leg in and wrap towel over leg
-Rock back
-Rock forwards and unwrap towel from leg
-Repeat to other side

To regress, drop towel and attempt to touch ankle when rocking forwards.

Up and Over Abs With Towel

Up and Overs on the 30s

Start the rest timer, perform prescribed number of reps and use the remainder on the interval for your rest. Follow the intervals below:

3:00 - 2:30 Push-up - 7 Reps
2:30 - 2:00 Push-up - 7 Reps
2:00 - 1:30 Push-up - 7 Reps
1:30 - 1:00 Push-up - 7 Reps
1:00 - 0:00 Rest before next circuit

-Hands below your shoulders -Tight plank throughout
-Pull elbows back to 45 degrees on descent
-Corkscrew hands through floor to press up

Push-up

Push-ups on the 30s

Strength & Conditioning - KB + BW

Kylan

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It was a bit short for me, but enjoyed it still!

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Val Anthony Elizaga

Victoria

LisaMarie Barrozo

Pretty nice, do you have more bodyweight ab exercises?

Todd Baldwin

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Love the mix or strenght and mobility 😊

Sara

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Brett

first workout with you, and it kicked my ass. Which workout to you suggest I should follow tomorrow?

Rohan

Shelley

Simple and Sinister Kettlebell Workout

Ruth

Cool workout. Simple enough to follow with a good sweat. Added a few pushups here and there.

Strength & Conditioning - KB + BW

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