Name: Playbook - Dana Linn Bailey - 6/20 | CONDITIONING
Uploaded: 2026-06-14T12:01:46.618Z
Duration: 45 min
Description: 6/20 | CONDITIONING

Conditioning

🔥 WARM-UP 
Move with intention, not laziness.
2 Rounds:
- 250m row
- 10 air squats
- 8 pushup
- 12 crunches

⚡ CIRCUIT 1 — FULL BODY CONDITIONING (20 minutes)
20 min AMRAP —
- 8 DB Thrusters (moderate weight)
- 10 Box Jump Overs
- 12 KB Swings
- 12 Alternating DB Snatches
- 15 Sit-ups
- 100m Run or 30s machine
Goal: keep moving. No long breaks. Everything should feel “uncomfortably sustainable.”

🔥 CIRCUIT 2 — CORE + ENGINE SMOKER (20 minutes)
EMOM Style — 4 rounds of 5 minutes
Minute 1:
- 12 Burpee plate hops
Minute 2:
- 20 Russian Twists + 10 V-ups
Minute 3:
- 12 Goblet Squats + 8 KB Rows per arm
Minute 4
- 200m Row or 45-second bike
Minute 5:
- Rest / walk / try to find your soul
Repeat 4 times = 20 minutes
Goal: keep the intensity high but controlled — if you’re breathing like you’re being chased, that’s correct.


🔥 WARM-UP 
Move with intention, not laziness.
2 Rounds:
- 250m row
- 10 air squats
- 8 pushup
- 12 crunches


Row or Ski

- Position your feet in a medium stance position (shoulder-width apart)
- Inhale and brace, then begin to squat down by simultaneously flexing at the hips, knees and ankles
- Descend until your upper thighs are parallel or slightly below parallel to the floor
- Press your mid-foot and heels into the ground as you begin to stand up, keeping your chest high, squeezing your glutes, allowing your knees to straighten and your hips to travel forward, returning to your starting position

Air Squats

- Get down on all fours, placing your hands on the ground slightly wider than your shoulders
- Straighten your arms and your legs, forming a straight line between your head and your heels
- Engage your core and squeeze your glutes
- Keeping pressure through both hands, bend the elbows to lower the chest, hips and head toward the floor together as one
- Get as close to the ground as possible
- Engage your chest and imagine you are pushing the ground away from you as you press yourself back up to starting position

Push-Ups

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees  
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Feet Up Crunch

Warm-up

⚡ CIRCUIT 1 — FULL BODY CONDITIONING (20 minutes)
20 min AMRAP —
- 8 DB Thrusters (moderate weight)
- 10 Box Jump Overs 
- 12 KB Swings
- 12 Alternating DB Snatches
- 15 Sit-ups
- 100m Run or 30s machine
Goal: keep moving. No long breaks. Everything should feel “uncomfortably sustainable.”


- Stand upright, feet shoulder-width apart, holding a dumbbell in each hand at the shoulders, using a neutral grip (palm facing in), elbows forward of the body
- Inhale, brace your core and begin to squat by flexing at the hips and knees, keeping your core tight and your torso upright
- Aim to descend just below parallel for this exercise
- Explosively push up through your heels and mid-foot to return to standing, pressing the dumbbells overhead 
- Control the weight back down to the shoulders before transitioning immediately into the next rep

DB Thrusters (Moderate Weight)

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Walk over the box to the other side
- Repeating back and forth for time or reps

Box Jump Overs

- Start with kettlebell on the ground in front of you
- With your chest lifted and core engaged bend at the waist
- Lift the kettlebell off the ground allowing it to swing back between your legs
- Drive your hips forward propelling the kettlebell forward and up, stopping just in front of the shoulders 
- Allow the kettlebell to swing down and back between the legs, moving immediately into the next rep

Russian KB Swing

- Step up to the dumbbell, with a shoulder-width stance, flexing at the hips and knees in order to grasp the dumbbell 
- In one rapid motion, drive through both legs, extending the knees and hips as you shrug your shoulders, pulling the dumbbell straight up the front of your body and extending your arm overhead, finishing the rep in a standing position with the elbow locked out
- Lower the weight back to the ground with control and repeat on the opposite side (or transition the dumbbell to the opposite hand as you lower the weight back to the ground with control)
- Alternating back and forth for time or reps

Alt DB Snatch

- Lay on the ground with knees bent the soles of your feet planted on the floor
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Sit-Ups

Run (or 100m outside)

Circuit 1 - Full Body Conditioning

🔥 CIRCUIT 2 — CORE + ENGINE SMOKER (20 minutes)
EMOM Style — 4 rounds of 5 minutes
Minute 1:
- 12 Burpee plate hops
Minute 2:
- 20 Russian Twists + 10 V-ups
Minute 3:
- 12 Goblet Squats + 8 KB Rows per arm **
Minute 4
- 200m Row or 45-second bike
Minute 5:
- Rest / walk / try to find your soul
Repeat 4 times = 20 minutes
Goal: keep the intensity high but controlled — if you’re breathing like you’re being chased, that’s correct.


- Stand with your feet shoulder-width apart
- Flex the hips and knees lowering into a squat, placing your hands on the floor in front of you
- Hop your feet back into a high plank position
- Lower your body down to the floor, by bending both elbows
- Press your body back up, then jump your legs forward, placing both feet on the floor
- Hop on and off the weight plate

(Minute 1) - Burpee to Plate Hop

- Sit down, holding a dumbbell
- Begin the exercise by leaning back slightly to where you have to hold yourself up with your abs
- Next, twist your torso and bring the dumbbell to one side
- Twist your torso and bring the dumbbell to the opposite side
- Alternating back and forth for time or reps

(Minute 2A) - DB Russian Twists

- Lying face-up on the ground, arms extended overhead and both legs straight with your feet together
- Point your toes and engage your core to lift your legs and feet, simultaneously lifting your torso and reaching your hands toward your toes (your body will form a V at the top)
- Reverse the movement back to starting position with control 

(Minute 2B) - V-Ups

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

(Minute 3A) - DB Goblet Sumo Squat

- Stand upright, holding a dumbbell in each hand at arms length, forward of the body, with a neutral grip (palms facing in)
- Hinge forward at the hips until your chest is at or near parallel to the ground, allowing the arms to hang down from the shoulders
- Row the dumbbells up by driving the elbows behind the body while retracting the shoulder blades
- Pause and squeeze at peak contraction before lowering the dumbbells back down to starting position with control

(Minute 3B) - Bent Over DB Row

(Minute 4) - Row or (45s Bike)

(Minute 5) - Rest/ Walk/ Try to find your Soul

Circuit 2 - Core + Engine Smoker (EMOM style)

6/20 | CONDITIONING 

Cynthia Biscaino

Susan

How do those calf raises start out like cake, then finish with me crying…?? Haha great leg day!

6/20 | CONDITIONING

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