Name: Playbook - Dana Linn Bailey - Conditioning & Core
Uploaded: 2025-09-21T22:16:51.138Z
Duration: 40 min
Description: Conditioning & Core

Elnaz

Wendy Walkabout Ellis

Sandy Rdz

Warmup: 
- Dynamic Stretching
- 1/2 mile jog on treadmill (50-60%)

4 min TABATA: 20 sec ON / 10 OFF
- DB Thrusters
- V-Ups
NOTE: You are going non-stop for 4 mins straight. First 20 sec is DB Hang Squat Cleans, then 10 sec off, basically to get ready for the next 20 seconds which is V-ups.  10 sec off…then back to Hang Squat Cleans.

3-5 minutes BREAK before moving to next
 
Scaled “DT” 5 ROUNDS for TIME: 
- 12 Deadlifts 
- 9 Hang Cleans
- 6 Push Press (Shoulder to Over Head)

DYNAMIC Full Body WARM-UP: 

Perform each movement for 25-30 yards or 30 seconds each movement or each side. 

- Arm Circles
- Arm Swings
- Walking Quad Stretch w/ Calf Raise
- Walking Knee Hugs w/ Calf Raise
- High Knees
- Butt Kicks
- Walking High Leg Kicks
- Walking Single Leg RDL
- Lateral Lunge Shuffle
- Forward Lunge Windmill Stretch
- A-Skip + C-Skip
- Bootstrap Squat (Deep Squat w/ Hamstring Stretch)
- Switching Cossack Squat
- Scorpions
- Push-up to Pike

- Circle your arms from back to front then from front to back, warming up and stretching your shoulders

Arm Circles

- Swing both arms up and down to warm up and stretch the shoulders

Arm Swings

- Walk forward 25-30 yards while bringing one leg up for a calf stretch and the opposite leg performing a calf raise
- Alternating legs as you walk forward

Walking Quad Stretch w/ Calf Raise

- Walk forward 25-30 yards while bringing one leg up for a knee hug and the opposite leg performing a calf raise
- Alternating legs as you walk forward

Walking Knee Hugs w/ Calf Raise

- Run forward 25-30 yards with high knees (level with the waist)

High Knees - Forward

- Run forward 25-30 yards kicking your heels to your butt

Butt Kicks - Forward

- Walk forward 25-30 yards kicking your back leg forward and up as high as you can
- Alternating back and forth as you move forward

Walking High Leg Kicks

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, bringing your upper body down toward the floor as your raised leg comes up behind you 
- Touch the floor with both hands and lift back up engaging your glutes
- Stepping forward with your raised leg and repeat on the opposite side
- Alternating sides as you walk forward 25-30 yards

Walking Single Leg Deadlifts

- Complete a lateral lunge on each side before turning 180 degrees
- Repeat this movement pattern for 25-30 yards

Lateral Lunge Shuffle

- Lunge forward with one leg
- As you lunge forward, bring your hand down and place your palm on the ground next to the foot
- Maintaining the lunge position, take the opposite arm and rotate it up twisting your mid back (turning your chest toward the front leg)
- Return to the standing position then lunge and repeat with the opposite leg and arm
- Repeat this movement pattern forward for 25-30 yards

Forward Lunge Windmill Stretch

- Skip forward 25-30 yards alternating between an A-Skip (single leg hop driving one knee forward and up) and a C-Skip (single leg hop driving one knee up and to the side)
- Repeat on the opposite side

A-Skip + C-Skip

- Sit into a deep squat stretch, tucking your fingers under your toes
- Extend both legs, lifting your hips up and stretching the hamstrings
- Repeating this moment pattern for desired time

Bootstrap Stretch (Deep Squat w/ Hamstring Stretch)

- Begin with feet wide and toes pointed slightly out
- Bend one knee, sitting to that side while keeping the other leg straight
- Switch back and forth while staying low

Switching Cossack Squats

- Lying face down, place your arms out to the sides
- Keeping the shoulders squared to the floor, raise one leg up
- Bending at the knee, bring the foot over and across to touch your toes to the floor on the opposite side 
- Return to starting position and repeat on the opposing side

Scorpions

- From a Cobra stretch drive the hips up into a pike position 
- Hold here for a few seconds
- Shifting your weight forward and back alternate between a push-up and a pike

Push-up to Pike

DYNAMIC Full Body WARM-UP

1/2 mile jog on treadmill (50-60%)

- DB Thrusters
- V-Ups
NOTE: You are going non-stop for 4 mins straight. First 20 sec is DB Hang Squat Cleans, then 10 sec off, basically to get ready for the next 20 seconds which is V-ups.  10 sec off…then back to Hang Squat Cleans.

- 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

- 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

4 min TABATA: 20 sec ON / 10 OFF

- 12 Deadlifts 
- 9 Hang Cleans
- 6 Push Press (Shoulder to Over Head)

- Stand upright with your feet hip to shoulder-width apart, holding a dumbbell in each hand at your sides like you are carrying a suitcase in each hand
- 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

DB Deadlift

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Clean dumbbells up to shoulders
- Press hips back and lower to parallel
- Extend your legs to come back up

DB Hang Squat Clean

- Hold a dumbbell in each hand at the shoulders, using a pronated grip (palm facing forward), your elbows to the side and slightly forward of the body
- Drop down into a shallow squat, centering your weight under the dumbbells
- Extend your knees and hips using a strong leg drive and press the dumbbells directly overhead
- Lower the weights back down to starting position with control

DB Push Press

Scaled “DT” 5 ROUNDS for TIME

 Conditioning & Core

Ashley

Latchman Harrilal

ROBERT

ARMS/ABS

Bicep & tricep triple sets…huge pump!  👍🏻💪🏻. Bookmarked!

Becca

Alt to push-ups needed got carpet tunnel. Just as I had perfected push-ups. Never could do 1 now 6 in row. But killing g my fingers after

Christy T

Samantha

Loved it!!! Did Battle ropes instead of sprints since knee started pulling and was still a killer!

Leigh

Kassey Lay

CONDITIONING/CORE

Simply love this session. It is all about pain 😁

Kata Veronika

Becky

Vikki

ARMS & ABS

Always solid. Took myself to the gunshow!

Candace

Jessica

Satwinder

Marc

Wasn’t sure if the last circuit was 10 or 40min 🤷🏽‍♀️

Tamara

Sharaleen Brown

Conditioning & Core

Kelly

Estefany

ABS (Giant Set)

Martha

Kristan

CORE CIRCUIT

Chandra

Brittany

Andrea Copenhaver

Gretchen

In the last few weeks I’ve been using your program I have seen a drastic change in my physique! I’m excited to see where I’ll be in another month

Dana

 Pull (Back/Rear Delts/Biceps/Abs)

I love these ab workouts!! You can fit them in any time of the day and do them almost anywhere. 🔥

Conditioning & Core

Community

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