Name: Playbook - Coach Nay P - OUTDOOR POWER
Uploaded: 2022-06-24T21:51:54.997Z
Duration: 30 min
Description: OUTDOOR POWER

This is an outdoor or at home full body workout. 

You will need a kettle bell and mini band. You can also sub for a dumbbell or go completely body weight & focus on form.

You will have 6 exercises to go through. Complete for 3 rounds taking a 1 min rest after each round. 

I really want your attention on tempo, explosiveness & stability today. Don’t just rush through. Feel the tension of the band, every muscle working together to make you SWEAT! 

This workout can take anywhere from 30-50 minutes depends on how heavy you’re lifting tbh and how long it takes you to complete each round. 

You should aim for 10-12 min rounds but like no rush. 


Let’s get it

Hey friends thanks so much for clicking this work out it’s going to be a spicy one. This workout focuses on strength power and explosiveness.

You will repeat all six exercises back to back with little to no rest in between. At the end of each round is when you will take a full 60 seconds rest and complete for three rounds. 

Enjoy and let me know how you like !

KB Russian Swings

✅ make sure your band is placed right above your knees and not directly on them :) 

With the monster walks you want to stabilize your core and your hips and take each step out and laterally so you can feel the engagement in your group.

🚩 Avoid getting into a squat position or excessively bending the knee. You want a natural soft bend in the knee when doing this exercise so you can primarily engage the glutes 

Take 25 steps forward and then 25 steps back without turning around

Banded Monster Walks

Option: perform bodyweight and focus on form 

15 reps each side. Aim for power off that side lunge

KB Reverse lunge - explosive lateral lunge

Decline bench push ups

Remember you want to keep your band just above your knee and as your squatting you want to externally rotate your knees outward slowly as you lower down closer to the ground pause at the bottom, press the kettle bell forward, return the kettle bell and then stand up to the starting position

Banded Kb squat press

You were going to perform the given amount of reps for the single arm kettle bell shoulder press and then go immediately into single arm kettlebell lateral raise with the same arm. Once you complete both movements on one arm you can then do the same on the other that will complete one set. 

The point of KB single arm shoulder press is to stabilize the shoulder and create control throughout the movement. 

You will complete 8 kb presses straight into 8 lateral raises each side

OUTDOOR POWER

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