Name: Playbook - Dana Linn Bailey - Conditioning & Core
Uploaded: 2025-09-21T22:16:51.170Z
Duration: 45 min
Description: Conditioning & Core

Chandra

Brittany

Andrea Copenhaver

Holly

What a killer lol it’s hard to go back to weights lol but I did it!

Zarife Abraham

Those boxes will get heart rate up every time!

Jessica

Meghan

Skipped rope instead rowing
Used kettle bells.   Sweaty

Helena P

Conditioning/Core

Warm-Up: 1000m Row (60%)

EMOM 16 min:
Min 1: 8 Push Press
Min 2: 12 Box Jump
Min 3: 15 Sit-Up
Min 4: 8 Front Squat

AMRAP 10min: 
5 Hang Power Cleans @155/105
10 Russian KB Swings @70/53
15 Lying Leg Raises

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

Min 1: 8 Push Press
Min 2: 12 Box Jump
Min 3: 15 Sit-Up
Min 4: 8 Front Squat

- Set the bar in the rack so the bar is level with the upper chest
- Grasp the bar around shoulder-width, the barbell sitting in the meat of your hands or palms
- Un-rack the bar, keeping your wrists stacked over your elbows, which are tucked in
- Take a step or two back and position your feet roughly shoulder-width apart
- Drop down into a shallow squat, centering your weight under the barbell
- Extend your knees and hips using a strong leg drive and press the barbell directly overhead
- Lower the bar back down to starting position with control

Barbell Push Press

- Stand facing the box with your feet hip-width apart a few inches away from the box
- Keeping your back straight and chest up, squat down, swinging your arms slightly behind you
- Explosively jump straight up in the air, pushing through the balls of your feet 
- As you extend your knees, swing your arms up and forward, this will help you get as much height out of your jump as you can
- At the top of your jump, bend your knees and hips to bring your feet up and forward to land on top of the box
- Land with both feet at the same time (When you're landing, it’s important to try and do this as softly as you can)
- Complete the movement by standing up tall before stepping down with one foot at a time (Or carefully hopping back down to the ground)

Box Jumps

- 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

- Set the bar in the rack at the appropriate height Position yourself under the bar, racking it across the front of the shoulders
- Un-rack the bar, then 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

Barbell Front Squat

EMOM 16 min

5 Hang Power Cleans @155/105
10 Russian KB Swings @70/53
15 Lying Leg Raises

- Stand tall, holding the barbell in front of your thighs, feet directly under your hips
- Open up your chest, by pulling your shoulder blades down and back but avoid arching or rounding your back
- Hinge forward at the hips, lowering the bar until just above knee height
- Forcefully drive through both legs, extending the hips forward and up as you shrug your shoulders, pulling the bar straight up the front of your body, leading with the elbows
- Quickly drop under the bar, spinning your elbows under and forward to catch the barbell in front rack position, legs bent into a shallow squat position
- Rise to a standing position, keeping the bar across the front of the shoulders
- Lower the bar back to starting position with control

Barbell Hang Clean

- 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

- Lay on your back with a weight held between your feet
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Leg Raises (light weight or no weight)

AMRAP 10 min

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

Elnaz

Wendy Walkabout Ellis

Sandy Rdz

 Conditioning & Core

Satwinder

Marc

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

Tamara

Sharaleen Brown

Kelly

Estefany

ABS (Giant Set)

Martha

Kristan

CORE CIRCUIT

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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