Name: Playbook - Dana Linn Bailey - Conditioning & Core
Uploaded: 2025-09-21T22:16:51.154Z
Duration: 45 min
Description: Conditioning & Core

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

Tamara

Sharaleen Brown

Conditioning/Core

Warm-Up: Run 1/2 Mile

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 Squat Cleans 
10 Russian KB/DB Swings 
15 Lying Leg Raises

Run 1/2 mile

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

- 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

- 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

- Stand upright, your feet in a medium stance position (shoulder-width apart), holding a dumbbell in each hand at your shoulders
- 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 Front Squat

EMOM 16 min

5 Hang Squat Cleans 
10 Russian KB/DB Swings 
15 Lying Leg Raises

- 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

- 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

Jessica

Elnaz

Wendy Walkabout Ellis

Sandy Rdz

 Conditioning & Core

Satwinder

Marc

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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