Name: Playbook - Dana Linn Bailey - 6/27 | CONDITIONING
Uploaded: 2026-06-23T17:32:35.323Z
Duration: 45 min
Description: 6/27 | CONDITIONING

CONDITIONING

Warmup: 4 min warmup on assault bike (easy pace)

4 Min HIIT: 20sec ON 10sec OFF
•  Max effort Assault Bike (or treadmill sprints at 6-8% incline)
•  High Plank to Extended Plank
NOTE: You are going non-stop for 4 mins straight. First 20 sec isMax effort Sprint on Bike or Treadmill, then 10 sec off, basically to get ready for the next 20 seconds which is High Plank to Extended Plank.  Then off for 10 then back to sprints. You are going as hard as you can for each 20 sec effort.  You should be breathless for the sprints. 

EMOM: for 25 minutes (5 sets)
• Minute 1: 12-16 cal ROW
• Minute 2:16-20 Wall Balls (20/14)
• Minute 3: 18-22 Push-ups
• Minute 4: 25 Double Under or 50 Singles
• Minute 5: 45 sec Plank Hold

Core Circuit: 3 Rounds
- 12 Alternating Hanging Opposite Toe to Opposite Hand (kick opposite hand)
- 12 Plank Extension (hand walk forward and back = 1 rep)
- 12 V-Ups

- Work for time, distance, or calories
- Increase speed as comfortable

Warm up (easy pace) - Assault Bike

EMOM: for 25 minutes (5 sets)
• Minute 1: 12-16 cal ROW
• Minute 2:16-20 Wall Balls (20/14)
• Minute 3: 18-22 Push-ups
• Minute 4: 25 Double Under or 50 Singles
• Minute 5: 45 sec Plank Hold


Minute 1: Row or Ski (16-20 cal)

- Start by standing at about an arms distance away from the wall, feet shoulder-width apart and holding the ball forward of your chest
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat, repeating the movement back to back for the desired number of reps

Wall Balls (20/14lb)(16-20 reps)

- 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 (18-22)

- Jump rope with rope passing under your feet twice with each jump

Jump Rope Double Unders or 50 Singles

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High Plank Hold

EMOM: 25 minute (5 sets)

Core Circuit: 3 Rounds
- 12 Alternating Hanging Opposite Toe to Opposite Hand (kick opposite hand)
- 12 Plank Extension (hand walk forward and back = 1 rep)
- 12 V-Ups

- Start by hanging on the bar, and focus on activating your core 
- Curl one leg up until your toes touch the bar at the opposite hand
- Repeat to the opposite side

Hanging Toes to Opposite Hand

Plank Extension

- 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 

V-Ups

Core Circuit 

6/27 | CONDITIONING

When I read it I thought ' that doesn't look too bad' 😂those goblets get me every time!

6/27 | CONDITIONING

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